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WOD: “Angie”- AQAP:100 Pull-ups100 Push-ups100 Abmat Sit-ups100 Air Squats For results post time to complete workout and any scaling used. Post results/thoughts to comments Awesome work on a tough WOD guys. We’ve still got a few of the ladies left to hit, but we won’t see any of them until next week. I hope everyone’s hands survived. The team will be leaving for Regionals tomorrow. Wish us luck. Cheers. Esuasi with a nice position in his push-up Sophie working through the pull-ups – Jade 

WOD: Hang Power Snatch: 3-3-3-3-3 These must be unbroken Hang Power Snatches. This means you may not drop the bar each repetition, you need to control the bar back down to the hang position. We are looking for you to hit a 3RM, this can be hit anywhere, your 1st or 5th set, but make sure all 5 sets are heavy. Rest no more than 2 minutes between sets.12 minute AMRAP:12 Toes-to-bar12 Box Jumps 24/2012 Ball Slams 40/30 For results post heaviest set of Snatches completed. For met-con post rounds plus reps completed along with any scaling used.Post results/thoughts to comments Nice work on the hang Snatches today guys. While the Burgener Warm-up may seem a little tedious and confusing it is a great way to get you going for you Olympic work. Many of you are getting the hang of the Olympic work…

WOD: 5 sets of:3 Push PressRest 60 seconds3 Clean PullsRest 60 seconds Warm-up accordingly so that you are working at heavy weights for your 5 sets. You are welcome to change weights each set as needed. Work as heavy as possible on the Push Press. For the Clean Pulls use at least 100% of your 1RM Clean, or more. Don’t go so heavy on the Clean Pulls that the movement starts to slow down, there should still be some speed and explosiveness, it shouldn’t be a Deadlift with a shrug.“Elizabeth”-21-15-19 AQAP:Squat Cleans 135/95Ring Dips For results post all working sets of Push Press and Clean Pulls. For the met-con post time to complete and any and all scaling used.Post results/thoughts to comments Awesome work today everybody. You all did great on the met-con and for many of you your first time on the…

First and foremost I want to say thank you to everyone who has been so supportive of the gym and the team that is going down to compete at the North East Regionals next weekend. I think we have upwards of 30 people coming down to cheer us on which is so awesome. Every person in this gym makes the gym what it is and has helped create such a great atmosphere that has allowed a really top notch team to be formed. Champlain Valley CrossFit is going to Canton, MA with every intention of doing our absolute best, and every intention of qualifying for the CrossFit Games, but we couldn’t do it without all the support that you all offer. So with that being said a few things for you guys to take note of. – If you ordered shirts, they should…

Just wanted to say a big Congratulations. Matt and Monica got married today. Have a great vacation guys, see you in a couple of weeks. – Jade