Champlain Valley CrossFit – Fitness: Tuesday, May 16th, 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) 20 minute EMOTM:

Odd – 40 seconds Run/Row/Bike/Ski

Even – 50m Sled Drag

Pick an effort that is tough to complete in 40 seconds on your conditioning station. Sled Drag load appropriately so it takes approximately 30-40 seconds. Pick output that you can maintain for all 10 rounds.

2) 7 minute Up Ladder:

3 Box Jumps 24/20

3 Deadlifts 115/75

Extra Work:

3) Turkish Get-up: 5 sets of 3/side

Rest 90-120 seconds between sets. Focus on positioning and quality of movement over load.

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

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