Champlain Valley CrossFit – Fitness: Tuesday, December 23rd, 2014
* Week 1 Strength Is Done, Now Where? HERE
** The 4th Annual Leave Your Inov-8s at Home CVCF Holiday party is on for Saturday January 31st. Purchase your tickets HERE and PLEASE, it would be super, totally awesome, if you don’t all wait until the last minute so that we can have an easier time planning and preparing accordingly. Ticket sales with close January 20th
*** Fall/Winter Schedule Changes/Closings HERE Updated Please check. Early AM Classes cancelled on the 26th
WOD:
1) Deadlift: 5 sets of 5
Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs to your sets from last week.
2) Stiff Leg Deadlifts: 3 sets of 10
Warm-up as needed. Rest 90-120 seconds between sets. Goal should be heavier than last week.
3) 22 minute AMRAP:
12 Deadlifts 65/45
23 Back Squats 65/45
12 Ring Rows
Today we will be remembering one of our members Bryant Chase who passed away unexpectedly 2 years ago today. I hope to see a lot of your in to remember him. Because of the extended duration of the workout please be mindful our classes tomorrow will run about 5-7 minutes over.
Extra Work:
4) Hollow Position: Accumulate 3 minutes
Keep track of total time and attempts to complete.
For results post detailed weights, reps, times, thoughts, etc. for all work completed.
