Category: Sport

Champlain Valley CrossFit – Sport: Friday, January 23rd, 2015

* CrossFit Kids class is cancelled Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** Paleo Challenge starts February 2nd, info HERE. WOD: 1) Snatch: 4 sets of 2 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat. 2) Clean and Jerk: 4 sets of 2 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat and Split. 3) 3 rounds AQAP: 7 Power Snatch 95/65 14 Pull-ups 21 Kettlebell Swings 53/35 Extra Work: 4) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Build as heavy as possible. 5) Double-unders: 10 minutes Practice Goal should be to get…

Champlain Valley CrossFit – Sport: Thursday, January 22nd, 2015

* CrossFit Kids class is cancelled Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** Paleo Challenge starts February 2nd, info HERE. 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…

Champlain Valley CrossFit – Sport: Wednesday, January 21st, 2015

* CrossFit Kids class is cancelled Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** Paleo Challenge starts February 2nd, info HERE. **** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE. Ticket Sales Close January 20th. WOD: 1) Jerk: 4 sets of 2 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 2) Push Press: 3 sets of 3 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 3) 3 rounds AQAP: 15 Toes-to-bar 20 Shoulder-to-Overhead 95/65 25 Box Jump Overs 24/20 Extra Work: 4) Row: 25 x :30/:30 Row on the wattage setting. Active recovery wattage should be 50% of working wattage, goal is consistent work/active rest efforts….

Champlain Valley CrossFit – Sport: Tuesday, January 20th, 2015

* CrossFit Kids classes are cancelled Tonight the 20th,  Thursday 1/15, Saturday 1/17, and Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** Paleo Challenge starts February 2nd, info HERE. **** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE. Ticket Sales Close January 20th. WOD: 1) Snatch: 5 sets of 1 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Reps should be a full squat. 2) Clean and Jerk: 5 sets of 1 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Reps should be a full Squat and Split Jerk. 3) 10 minute Up Ladder: 1 Thrusters 115/75 2 Chest-to-bar Pull-ups Then proceed to 2+4, 3+6, and so…

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

* CrossFit Kids classes are cancelled Thursday 1/15, Saturday 1/17, and Saturday 1/24 ** Starting this week you must Sign-up for Yoga in advance we are capping the class size, so please sign-up in advance. If you sign-up and no show you will be dinged for the class accordingly. *** Paleo Challenge starts February 2nd, info HERE. **** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE. Ticket Sales Close January 20th. WOD: 1) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 2) 30-20-10 – AQAP: Wall Balls 20/14 Power Clean 65/45 Extra Work: 3) Bent Over Barbell Row: 4 sets of 10 Rest 90-120 seconds betweens sets. Heavy as possible. 4) Hip Extension: 3 sets…