Category: Sport

Champlain Valley CrossFit – Sport: Wednesday, May 20th, 2015

* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts. ** There will be no CrossFit Kids classes this week. All other classes are on as scheduled. *** Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. **** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th ***** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) Thruster: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 2) 10 minute AMRAP: 21 Double-unders 15 Air Squats 9 Shoulder-to-Overhead 115/73 Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. 4) Handstands: 10 minutes…

Champlain Valley CrossFit – Sport: Tuesday, May 19th, 2015

* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts. ** There will be no CrossFit Kids classes this week. All other classes are on as scheduled. *** Thursday, May 28th is bring a friend day. Bring anyone you’d like to any of the time slots. Next On-Ramp starts June 1st. **** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th ***** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) 1 Snatch+ 1-5 Strict Pull-ups or Ring Rows: EMOTM for 10 sets Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. Pull-ups/Ring Rows should not be done to failure or even to where they are a big struggle focus on smooth, slow, and controlled reps. Pick a…

Champlain Valley CrossFit – Sport: Monday, May 18th, 2015

* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts. ** There will be no CrossFit Kids classes this week. All other classes are on as scheduled. *** Olympic Lifting Class will be cancelled Tuesday the 19th and 26th **** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 2) Back Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Start your first rep at your last Front Squat weight. 3) 5 rounds AQAP: 100m Sled Plate Push 45/25 10 Burpee-to-target 10 Knees-to-Armpits Extra Work: 4) Face Pulls: 100 not…

Champlain Valley CrossFit – Sport: Saturday, May 16th, 2015

* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts. ** Olympic Lifting Class will be cancelled Next Tuesday the 19th *** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) 4 rounds AQAP: 400m Run 30 Kettlebell Swings 53/35 20 Shoulder-to-Overhead 95/65 Extra Work: 2) GHD Sit-ups: 3 sets of 15-20 reps Rest 90-120 seconds between sets. 3) Bar Muscle-ups: 10 minutes Practice Work on any facet of a Bar Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Champlain Valley CrossFit – Sport: Friday, May 15th, 2015

* Regional Shirts will be in on the 19th for pick-up. We will begin billing them on the 15th to your accounts. ** Olympic Lifting Class will be cancelled Next Tuesday the 19th *** Monday, May 24th there will be only 1 class at 9 AM. Come in for our Annual Memorial Day Murph WOD: 1) Overhead Squat: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle. 2) Snatch Push Press: 3 sets of 3 Rest 90-120 seconds between sets. Goal should be heavier than last cycle. 3) AQAP: 10-9-8-7-6-5-4-3-2-1 Power Snatch 65/45 20-18-16-14-12-10-8-6-4-2 Wall Balls 20/14 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Single Arm Dumbbell Row: 4 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts…