Champlain Valley CrossFit – Fitness: Friday, May 19th, 2017

* We’re getting Married HERE

** As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).


1) Deadlift: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Reference last weeks loading. Goal should be to start and finish heavier. Reps should be done Touch and Go.

2) Front Foot Elevated Dumbbell Reverse Lunge: 5/side Every 2:00 x 5 sets

Perform this as a continuation of your Deadlifts starting at 10:00 on the clock. Elevation can be anywhere from 2-6″ depending on balance, comfort, and flexibility. Build as heavy as deemed fit.

3) AQAP:

800m Run

40 D-Ball Over the Shoulder 70/50

30 Shoulder-to-Overhead 65/45

Extra Work:

4) Sled Drag: 400m @ Bodyweight

Not for time. Should be able to move smooth and steady, scale load to get desired stimulus.

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

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