Champlain Valley CrossFit: Champlain Valley CrossFit: Tuesday, January 24th, 2012

There are currently no spots left for the March On-ramp. Sign-up by following the directions under the On-ramp Tab. The On-ramps (we will be doing a morning and evening) for April will go up the beginning of March. If you are interested in starting with us earlier you can setup a time to do a 1-on-1 On-ramp session. Please call or e-mail with any questions.

On Monday, February 27th, we will be operating out of our new location which can be found at 1191 South Brownell Road in Williston. CVCF will be located in the left side of the building.

Saturday, February 25th we will be moving the gym. There will be 1 class at 8:00 AM, and a Kids class at 9:00 AM. Immediately following the gym will get torn down. We hope lots of you can show up and lend a hand. The same goes for Sunday the 26th, there will be no open gym, we will be moving/building the new space.

A reminder that the week of the February 6th, we will be adding a 9 AM class on Tuesday and Thursday. Check Mindbody if you want the full schedule. In addition, starting the week of the 6th, Open gym on Sunday's will be changed to 9-11 so that it isn't smack dab in the middle of the day.

World Class Fitness in a 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, piroueetes, flips, splits, and holds. Bike, run, swim, row, etc hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
-Greg Glassman

Champlain Valley CrossFit: Tuesday, January 24th, 2012

WOD:

Jump Rope Practice: 10 minutes

4 rounds - 4 minute AMRAP - 2 minute Rest
4 Hang Power Snatch 95/65
8 Toes-to-bar
12 Lateral Bar Hops/side

Post results/thoughts to comments

I saw at least one person click on the double-unders today. Keep practicing everybody, they will come, and don't give up, learning them is healthy for both your mind and body. Way to rip through the met-con and cycle some fast rounds, keeping that heart rate up and getting some serious work done. Hope to see lots of you tomorrow for a little benchmark action. Cheers.

Jordan has one On-ramp class left but she's been hitting classes as much as she can in between

Phillip and Nate working through the Toes-to-bar

Another packed class at 5:45 PM....27 people last night, 25 tonight. A reminder that next week the evening schedule will change to 4:15, 5:30, and 6:30 PM Monday-Thursday

- Jade

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World Class Fitness in a 100 Words

Champlain Valley CrossFit: Tuesday, January 24th, 2012

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