* Monday, September 7th, Labor Day, there will be one class at 9 AM.

WOD:

1) Snatch: 1 Rep EMOTM x 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Clean and Jerk: 1 Rep Every 1:30 for 8 sets

This should be done as a continuation of your Snatches. Start at minute 12 and go from there. Start around 60% of your 1RM and build as heavy as possible. All reps full Squat and Split Jerk.

3) 25-20-15-10-5 – AQAP:

Wall Balls 20/14

Knees-to-armpits

Extra Work:

4) Handstands: 10 minutes Practice

Work on any facet of a Handstand Walk, Hold, Support.

5) Ring Rows: 4 sets of 10

Rest 90-120 seconds between sets. Feet on a 20″ box. Add load if able.

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

Wow, I don’t even know where to start. Today marks a pretty damn awesome event. That awesome is event is the community of Champlain Valley CrossFit growing for 5 years. 5 whole years. I truly can’t believe what has grown from a handful of Dumbbells and people being dragged out to Dorest Park once a week. 5 years ago there was no CrossFit in the Burlington area (only 1 in Vermont), the CrossFit Games had just had it’s first year at the Stub Hub Center with maybe a couple of thousand people, maybe, and there were around 2,000 affiliates. Today the Games sports a multi-million dollar prize purse, there are some 13,000 affiliates, and Chittenden County has grown from no affiliates and a couple dozen athletes, to 6 affiliates and likely 1,000+ CrossFitters. In this time CVCF has developed and groomed literally some of the best athletes in the world, changed numerous peoples lives and health, and provided us all with arguably the best damn group of people someone could ask to be around on a daily basis. CVCF has given me a job, a passion for all sides of CrossFit, an amazing woman that I love dearly, and a group of people I can pretty much consider a family. Thank you all, so much! In the last 5 years, where 90% of businesses end up closing their doors, CVCF is only continuing to grow and thrive. We are continuing to change each other’s lives and mold an amazing group of people that prides itself on health, wellness, and just being damn good people. Heres to another 5 years. Cheers!