Holiday 2018 Schedule

A Quick Heads-up for Everyone for our upcoming Holiday Schedule Changes

Wednesday – November 21st – No Evening Classes (Gym will close after the Noon Class)

Thursday – November 22nd – 9:00 AM Class Only

Friday – November 23rd – 8:00 AM CrossFit Burn, then Open Gym from 9:00 AM – 5:00 PM

Monday – December 24th – No Evening Classes (Gym will close after the Noon Class)

Tuesday – December 25th – 9:00 AM Class Only

Monday – December 31st – No Evening Classes (Gym will close after the Noon Class)

Tuesday – January 1st – Closed

Programming Shift

I like to try and give you guys a little heads up on programming whenever possible. I’ve missed getting the information out our last few shifts and want to give you guys a little heads up where we are going.

First, nothing is drastically changing. Part of what makes CrossFit so great is the constant variation, but at the same time having consistency and repetitiveness is also important. As summer is fully here, did we even get a spring, we’ll be making a little more of an emphasis on being outside. That means working in more carries and sleds in some work outs and of course running 2-3x week. In addition as we made a note of recently we’ll be now laying down a benchmark conditioning piece weekly. This could be anything from the classic “girls,” to a Hero workout, a mono-structural conditioning benchmark, something from within the CF community that we like, and something that I’ve personally designed or written. This gives you all something to test and re-test all the time to see where your fitness is.

So a brief break down of what the next 16 weeks will look like.

Monday

These days will stay as they always have, a lower body battering! We will be following a similar squat template going forward, focusing the next 8 weeks on just Back Squatting and Single Leg Work. As we’ve done in the past we’ll omit the use of your upper body on Monday’s and will also be taking out any pulling from the floor. You’ll see the conditioning pieces on Monday going to low skill, high output workouts with movements that are “easy” on the body. The comp programming will continue our structure as it has been with some additional conditioning work and accessory work on Monday’s. Something for some of you to think about. Many have found the Box Squatting to be very good, and for some with knee, low back issues, etc. they’ve found laying off going below parallel to be helpful and keep them feeling a little better. If that’s you, don’t be afraid to continue to Box Squatting.

Tuesday

On Tuesday’s we’ll be dropping back to our past setup from last year of Snatch and Clean and Jerk on both Tuesday and Friday’s. We’ve spent the last 8 months or so focusing one day on each movement. We’ll go back to hitting both movements twice a week. However the structure will be slightly different. Going forward Tuesday’s will be a skill development day for the lifts. Much like we’ve been doing a skill/light loading complex into a heavier complex, Tuesday will be the light day, focusing on more volume, lighter loaded complexes, Friday’s will be geared towards moving some more weight. In addition we’ll be moving our Max out days to just once every 8 weeks instead of once every 4 weeks. The competition programming will follow this, and it’s additives will remain the same…a warm-up EMOTM with some Skill based movements, and gymnastics works geared towards upper body pulling. The Fitness programming will continue as is with a little more of an aerobic effort than solely strength work with an emphasis towards hip hinge movements, jumping, and carrying in a variety of timed formats.

Wednesday

For many people there new favorite day of training. As has been, the Fitness/Sport and Competition programming will be structured vastly different. For the 95% of our athletes who follow the Fitness/Sport you’ll continue to see these 40 minute pieces with a myriad of parts to them. Some being more conditioning emphasis, others having more of an opportunity to work on strength pieces and gymnastics, regardless of what it is you can count on a 40 minute piece of consistent work. The competition programming will remain as is. Omitting full blown conditioning to give the body a little break, likely that will keep up until around December/January. We’ll continue to be doing some overhead/jerk work, and since it’s nice, making an effort to utilizes the outdoors and do some strongman odd object stuff, some barbell cycling work, finally continuing to have this emphasized as an upper body pushing gymnastics day.

Thursday

No Change

Friday

As already alluded to above. The Sport/Competition programming will have a second day of Snatch/Clean and Jerk and a traditional CF Met-con. The Fitness Programming as we’ve been doing the last few months will continue on emphasizing some Upper Body Push/Pull strength development and trunk work.

Saturday

No Change

I know many of you like to know what we’re up to so that gives you a little insight. Again no drastic changes, just some simple shifts in structure. If you have any specific questions please don’t hesitate to ask.

– Jade

 

Help Us Grow Our Brand

As CVCF starts to close in on its 8th Birthday, wow, we’ve seen our brand continue to grow in some aspects and fall in others. While people within the CrossFit community know CVCF throughout the world, it’s amazing how many people in the Chittenden County area don’t actually know about CrossFit, let alone Champlain Valley CrossFit.

As we’ve been doing some work on our website, social media presence, etc. we’ve come to realize that while we have the largest CrossFit community in the area, we’ve been open the longest, we have a relatively poor presence in terms of our reviews and feedback about our facility. The majority of the athletes that actually train at CVCF have never “reviewed” us, mainly out-of-towners, so it’d be awesome if any of our regular athletes could do so.

So with that said, if you’d like to help us out it would be greatly appreciated if you could drop us a review on both Facebook and Google. Whether the review is just marking the designated stars, a quick sentence, or a long winded review, any and all would be most appreciated.

Google Link HERE

Facebook Link HERE

– Jade

2018 CrossFit Games Raffle

Well it’s that time of year again. As we’ve done every year we’ll be doing a raffle to help raise money for the cost of the trip to the CrossFit Games. This year it will just be Dani and myself making the trip from Champlain Valley CrossFit after Dani recently qualified to compete for the 6th time at the CrossFit Games, 5x Individually and 1x Team. Fewer and fewer people can say they’ve qualified for the CrossFit Games as it gets increasingly more competitive each year, and even fewer people can say they’ve qualified 5 times.

Dani and I have never been ones to just ask for money as that’s completely unfair for us to do. However doing a raffle is a great way for us to give a bunch of awesome product back to the community and at the same time raise some money to help us pay for what is always a very expensive trip…hard to believe that with how big CrossFit is that the very best athletes in the world still have to pay for every dime out of their own pocket, don’t even get me started :-)

Anyhow we’ve reached out to some of Dani’s sponsors, have dug through some gear we have, have purchased some items to give away, and will be offering up some memberships at CVCF. Like the past we’ll be throwing a raffle ticket in the sorting hat for every $50 donated. If you’d like to donate please click HERE.

The list below is for the items we’ll be raffling off. We’ll be updating this as we go and adding items appropriately. As always thanks to the amazing community that makes CVCF what it is.

– Jade

 

*We will do the Raffle Monday Evening, July 18th

 

– Concept 2 Bike Erg

– 6 month Unlimited CVCF Membership

– 1 month Unlimited CVCF Membership

– 1 month Unlimited CVCF Membership

– 1 month Unlimited CVCF Membership

– Nike Met-con Shoes (1 Pair)

– Nike Met-con Shoes (1 Pair)

– Nike Met-con Shoes (1 Pair)

– Nuun 4-Pack + Water Bottle

– Nuun 4-Pack + Water Bottle

– Nuun 4-Pack + Water Bottle

– FitAid Case of 24 Cans

– Whoop Health Tracker

– RxBar Box of 12

– RxBar Box of 12

– RxBar Box of 12

– RxBar Box of 12

– RxBar Box of 12

– RxBar Box of 12

– Starbucks Gift Bag

– Fuel For Fire 6 Pack

– Fuel For Fire 6 Pack

– Fuel For Fire 6 Pack

– Fuel For Fire 6 Pack

– Fuel For Fire 6 Pack

– Fuel For Fire 6 Pack

– Fuel For Fire 6 Pack

– Fuel For Fire 6 Pack

– Fuel For Fire 6 Pack

– Fuel For Fire 6 Pack

Push Press – Moving our Client Management + Billing Software

It’s Spring, well it was until the snow started dumping 60 minutes ago, when will it end, ah!

As we come into the Spring we are doing a little house keeping and cleaning, not with the physical end of the gym, but with our software management of all of our amazing athletes.

After almost 7 years on Mindbody we’ve found their system to be slower and slower, less and less functional relative to what is out there now, and their pricing has tripled since we starting using their product. So, it’s time to make a switch.

This morning all of our members should have received an e-mail from Push Press asking them to update their Credit Card information, this is not spam, so please, we’d greatly appreciate you updating your Credit Card information.

For some of you, you currently bill through ACH (directly to your checking account). This unfortunately is not available with Push Press currently but is coming down the pipeline…we will reach out to you all in the near future and hope as many of you as possible are willing to switch to ACH as it saves us (the “little guy”) a hefty amount of money (if everyone in the gym used ACH it would reduce our processing fees by about 70%) instead of sending your money off to the credit card companies, more of it will stay at CVCF to help pay for new equipment, rent, salaries, etc.

Lastly there will be some slight changes to membership prices with our new system. Moving to Push Press and starting from scratch we have decided to go to a %%% based discount system for all memberships outside of the 3 standard monthly billed options. What this means, ultimately not much, we’ve aligned the discounts so pricing is affected very minimally, however some of you may notice your membership increase by a few dollars, while others may see it decrease by a few dollars. There will be no more couples/shared memberships, instead discounts will be given on the individual rates for those coming as a couple or family. This will allow us to better track specific revenue per person, and overall make billing a little cleaner. What this does mean, that for those who for instance pay a couples plan, you will now receive two individual bills. This means there is a potential to save money if one person in the relationship wants and Unlimited Plan for instance, while the other might only want 3x/week. In addition, this will allow and individual within the couple to independently freeze their membership (if it is for any extended period of time, 30 days plus, then the individual un-frozen will kick back to full pricing). If there are any questions, please don’t hesitate to ask. The discount rates going forward will be laid out as such…

– Couples (2) – 15% off their respective memberships

– Family (3+) – 20% off their respective memberships

– 6 month Unlimited Membership – 10% off the price of 6 months (if done as a couple an additional 15% will be given)

– 12 month Unlimited Membership – 20% off the price of 12 months (if done as a couple an additional 15% will be given)

– 65+ Membership – 20% off

* You may not combine membership discounts on monthly bills, for instance doing a couple and 65+ netting a 35% discount. You may combine the two discounts on any advance payment 6 or 12 month memberships.

Our current plan for our full change over is that this system will go live May 1st. Ultimately this should change nothing about your experience, hopefully improve it a little, and will only ease the back end work that we have to do. With that being said there will be changes and likely some hiccups so please bare with us through this process.

If you’re curious and want to check out Push Press you can do so HERE.

In the meantime if you have any specific questions about the transition please reach out to Jade.