Competition

Competition: Monday, December 16th, 2019

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: 1) Every 1:00 x 10 sets: 2 Front Squats @ 60-75% Keep the weights on the light, to moderate side, make sure every set feels good. 2) Every 1:00 x 10 sets: 2 Sumo Stance Box Squats @ Just Above Parallel @ 50% of your 1RM Back Squat Keep things light and snappy. Keep the weight fixed for all 10 sets. Focus on getting…

Competition: Saturday, December 14th, 2019

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: 1) Strict Press: 4 sets of 4 Warm-up as needed. Build to a moderate to heavy set of 6 and then hit all 4 sets at that weight. Rest 2-3 minutes between sets. Reference last week for loading. 2) Weighted Strict Chin-up: Establish a 1RM Rest as needed between sets. No more than 5 attempts. 3) Yoke Carry: 4 sets of 75ft Rest 2-3 minutes…

Competition: Friday, December 13th, 2019

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: Session A: 1) Every 2:00 x 5 sets: 10 Rope Rows + 2 Rope Climbs 15ft Scale as needed. 2) Supinated Bar Row Holds: 5 x 30 seconds Use either a barbell in the rack, or the adjustable Pull-up Bars. Setup a position you can hold your chest at the bar for 30 seconds unbroken. Rest 90 seconds between sets. 3) Every 1:00 x 10…

Competition: Thursday, December 12th, 2019

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: 1) Swim: A) Warm-Up 200m swim B) 2 rounds of: 50m Pull 50m Swim 50m Kick 50m Swim 25m Underwater Swim 2 Minutes Rest Between rounds on Part B. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Competition: Wednesday, December 11th, 2019

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: 1) Bench Press: 4 sets of 4 Rest 2-3 minutes between sets. Build to a tough load for the day, then perform all 4 sets at the same weight. Reference last week for loading. 2) Back Rack Press from Split Jerk Stance: 3 sets of 5/side Rest 2-3 minutes between sets. Reference last week for loading. Build as heavy as deemed fit. 3) Strict Chest-to-bar…

Competition: Tuesday, December 10th, 2019

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: Session A: 1) Strict Ring Muscle-Up Work: A) 5 x 3 Ring Banded Muscle-ups Transitions -Perform these sitting on the ground B) “AQAP” 9-7-5 Strict Ring Muscle-ups -In between perform 100 Heavy Rope Single Unders C) 5 x 5 Pause, False Grip Ring Rows Scale pieces as needed. Rest 90-120 seconds between sets on parts A and B. 2) Ring Support Holds: 5…

Competition: Monday, December 9th, 2019

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: Session A: 1a) 0:00 – 18:00 – Every 2:00 x 9 sets – Front Squat: Sets 1-3 – 5 @ 60-70% Sets 4-6 – 3 @ 70-80% Sets 7-9 – 1 @ 80-90% Start at a moderate load. Build as heavy as deemed fit. 2) Front Rack Lunges: 5 sets of 6 Rest 2-3 minutes between sets. Alternate legs each rep. Reference last…

Competition: Saturday, December 7th, 2019

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: 1) Strict Press: 4 sets of 6 Warm-up as needed. Build to a moderate to heavy set of 6 and then hit all 4 sets at that weight. Rest 2-3 minutes between sets. Reference last week for loading. 2) Weighted Strict Pull-up: Establish a 2RM Rest as needed between sets. No more than 5 attempts. 3) Yoke Carry: 6 sets of 25ft Rest 2-3 minutes…

Competition: Friday, December 6th, 2019

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: Session A: 1) Every 1:00 x 10 sets: 1 Power Clean from Blocks (Just Above the Knee) + 2 Split Jerk Work at loading that allows you to keep things snappy and clean. 2) Dead-Stop Front Squat w/Bands: 5 sets of 4 Rest 2-3 minutes between sets. Build as heavy as deemed fit. Guys Blue bands, Ladies Red bands. 3) Deficit Clean Grip Deadlift:…

Competition: Thursday, December 5th, 2019

*For December please be aware of the following schedule changes for the holidays. Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM. Wednesday, December 25th there will be one class at 9:00 AM. Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM Wednesday, January 1st CVCF will be CLOSED WOD: 1) Swim: A) Warm Up – 4 sets of: 50 Swim 50 Kick 30 Seconds Rest Between Sets B) Workout: 2 x 100m Swim (Rest :30) 2 x 100 Pull (Rest :30) 2 x 100m Swim (Rest :20) 2 x 100 Pull (Rest :20) Rest as needed between Warm-up and Workout. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Champlain Valley CrossFit 2019