Time for some drinks
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Walk around music
Lorem ipsum dolor sit amet, consectetur adipiscing elit. In eu vulputate elit. Quisque a eleifend velit. Nullam pellentesque ligula aliquam, tempus eros vitae, hendrerit tellus. Praesent volutpat rutrum tortor. Quisque sit amet justo semper, porta metus id, ultrices ante. Nulla sem sem, bibendum eu magna ac, ornare ultricies mi. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Sed eget mollis est, in tincidunt nisl. Fusce bibendum nisl at congue tempus. Nam vel volutpat nibh. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Nulla et arcu pharetra, rutrum nulla sit amet, volutpat metus. Nunc sem arcu, varius laoreet vestibulum sed, mollis eget orci.
Rigging up the new gear
Lorem ipsum dolor sit amet, consectetur adipiscing elit. In eu vulputate elit. Quisque a eleifend velit. Nullam pellentesque ligula aliquam, tempus eros vitae, hendrerit tellus. Praesent volutpat rutrum tortor. Quisque sit amet justo semper, porta metus id, ultrices ante. Nulla sem sem, bibendum eu magna ac, ornare ultricies mi. Class aptent taciti sociosqu ad litora torquent per conubia nostra, per inceptos himenaeos. Sed eget mollis est, in tincidunt nisl. Fusce bibendum nisl at congue tempus. Nam vel volutpat nibh. Vestibulum ante ipsum primis in faucibus orci luctus et ultrices posuere cubilia Curae; Nulla et arcu pharetra, rutrum nulla sit amet, volutpat metus. Nunc sem arcu, varius laoreet vestibulum sed, mollis eget orci.
Champlain Valley CrossFit – Competition: Thursday, September 17th, 2015
* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17 ** Please be advised with Dani and Jade gone the gym will not be open all hours. We don’t run Open Gym anyway, but you can expect the doors to be locked in the afternoon. Gym will not be open until 4:00 PM on Fridays. Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as…
Champlain Valley CrossFit – Fitness: Tuesday, September 30th, 2014
*Bring a Friend Workout Friday, October 3rd at 5:45 PM Class: 1) Clean and Jerk: Establish a 1RM for the day Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. Ideally this should be a full Squat Clean and Split Jerk, but depending on your abilities, mobility, and experience scale to a Power Clean and or Push Press/Jerk as needed. Establish a 1RM for the day. 2) Power Clean + 3 Split Jerks: 1 Complex EMOTM x 10 sets Perform this at 70% of your 1RM you’ve established for the day. The goal should be to focus on speed, technique, footwork, etc. Again scale the Split Jerk to a Push Press/Jerk if you are limited by mobility/experience. 3) 9 minute AMRAP: 12 Wall Balls 14/8 9 Shoulder-to-Overhead 45/35 6 Burpee Lateral Bar Hops Extra Work: 4) Hollow Position: Accumulate 3 minutes Keep track of total time…
