* 2014 Evening Class Schedule Change HERE

** New Products/Supplements..A Little Info HERE

*** Tickets are on sale for the Holiday/Winter Party HERE

**** Holiday Schedule HERE

***** Paleo Challenge 2014 HERE

WOD:

1) 20 minutes EMOTM: Odd, 2 Split Jerks, Even, Movement of Choice

Split Jerk weight can be changed as deemed fit. Do them from a rack. Movement of Choice can be anything that you’d like to work on, just work on something that is a weakness.

2) AQAP:

500m Row

10 Power Cleans 225/155

15 Muscle-ups

10 Power Cleans 225/155

500m Row

Sub for Muscle-ups is 30 Hand Release Push-ups or Dips.

3) Seated Dumbbell Strict Press: 4 x 6-8

Rest 2 minutes between sets. Heavy as possible.

4) GHD Sit-ups: 3 x 15-30

Rest 90 seconds between sets.

5) Rope Climb: 5 x 1 @ 20ft

Rest 60-90 seconds between sets.

For results post detailed weights, reps, times, etc. for all work completed.

Post Results/Thoughts To Comments

Today marks the first workout for everyone at Champlain Valley CrossFit for 2014. I want to say thank you to everyone at CVCF that helped make 2013 such an amazing year. First pull-ups, push-ups, muscle-ups and handstand push-ups were achieved  The frustration and anger caused by double-unders has been broken down for many. 5, 10, 20, 50 pound and bigger PR’s were hit. Pounds were lost, old clothes fit again, and most importantly so many of you have found yourselves happier, healthier, and more successful in your day-to-day lives. I look forward so much to seeing so many of you work hard and continue to break down barriers, mentally and physically in your lives. Thanks so much, lets have another awesome year.