Category: Move

* Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) Deadlift + Box Jump Cluster: Every 3:00 for 7 sets 1 Cluster consists of 2 Touch-and-Go Deadlifts + 5 High Box Jumps + 2 Touch and Go Deadlifts. Deadlifts should be heavy. For the Box Jumps the goal is not speed, but height, step down, reset between each rep. 2) 25-20-15-10-5 – AQAP: Wall Balls 14/8 Abmat Sit-ups Extra Work: 3) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Wow, I don’t even know where to start. Today marks a pretty damn awesome event. That awesome is event is the community of Champlain Valley CrossFit growing for 5 years. 5 whole years. I truly can’t believe what has grown from a handful…

* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. ** Monday, September 7th, Labor Day, there will be one class at 9 AM. WOD: 1) Front Squat: 2 reps Every 1:15 for 10 sets Warm-up as needed. Start at at least 60% or heavier. Reference 8/3/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 1:15, 2:30, 3:45, 5:00, 6:16, 7:30, 8:45, 10:00, and 11:15. 2) Reverse Barbell Lunge: 3 reps/side Every 2:00 for 5 sets Reference 8/3/15 for loading. While this is a reverse instead of forward lunge loading shouldn’t be drastically different. This should be a continuation of your Front Squats. Sets should be done at 12:30, 14:30, 16:30, 18:30,  and 20:30. 3) 5 rounds AQAP: 10 Burpees 200m Run 40 Single-unders Extra Work: 4) Single Leg Hip Thrusts: 3 sets of…

WOD: 1) 5 round AQAP: 400m Run 20 Goblet Squats 53/35 10 Ring Rows Extra Work: 2) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* Friday Run From the Cops 5K starts at 7PM. Hope to see lots of folks in for a great cause. ** Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. WOD: 1a) Pause Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. 1b) Pause Back Squat: 1 Rep EMOTM x 5 sets Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. 1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral…

* Friday Run From the Cops 5K starts at 7PM. Hope to see lots of folks in for a great cause. WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds…