05.01.13 Wednesday

NEXT BEGINNER CLASS WILL BE THIS THURSDAY @6pm!


--MUSCLE--
HBBS 4x2@85%

--CAPACITY--
4 Rounds
12 Thruster (75/55)
12 T2B
12 V-Ups


- Functional movements - are any movements that could correlate to any naturally-occurring movement, or movements that were not designed by man. Functional movements are always multi-jointed (two or more muscle groups), through more than one plane of motion, as the occurrence of most movements in real life follow this pattern. They are intended to mimic real-world movements and increase balance and muscle control in everyday applications

04.30.13 Tuesday

Remember we have added beginner classes be sure to get your wod in if you have morning time available! OUR NEXT FREE BEGINNER CLASS WILL BE HELD THIS THURSDAY @6pm!


--STRONGER--
15 min. Pause Clean Practice

--BETTER--
10 min AMRAP
10 OHS (95/65)
10 OTB Burpees
10 Sit-ups

Logan has muscle ups!

04.29.13 Monday

Morning classes start today @6am and 7am! See everyone there!!!

--STRONGER--
15 min. Pause Snatch'Practice

--BETTER--
"HELEN"
3 Rounds
400m Run
21 KBS (53/35)
12 Pull-u

04.27.13 Saturday

--BETTER--
"Annie"
50-40-30-20-10
Double Unders
Sit-ups


*DONT FORGET TO CHECK OUT THE NEW SCHEDULE
-crossfitsevencities.com-

04.26.13 Friday

--TEAM WOD--
"Team DT"
(12 min AMRAP)
12 Deadlift (155,105)
9 Hang Power Clean
6 Push Jerk
*Team consists of 2 athletes, 1 works at a time.


-Fitness- is best defined as increased work capacity across broad time, modal, and age domains.This means is that a fit individual has functional capacity in all types of movements at a variety of durations of effort, throughout the duration of life.
Prior to this definition, fitness was commonly defined as good health or physical condition, especially as the result of exercise and proper nutrition.It is also known to be taken as the state or condition of being fit, or in shape. When the term good health is taken into account, it implies that a "fit" person is essentially the polar opposite of one who is ill. If this logic is taken even further, it stands to reason that there are varying degrees of fitness, with illness being at one end of the spectrum, and elite athleticism being at the other end


Mikes first Muscle Up!

04.25.13 Thursday (open gym)

BEGINNER CLASS TODAY AT 6pm! Before that come get some open gym time in 4:00-5:30pm. Come work on those weaknesses or just come hang out!

04.24.13 Wednesday

--NEXT BEGINNER CLASS WILL BE THIS THURSDAY @6pm! THIS CLASS IS FOR NEW MEMBERS TO TRY OUT THE GYM AND ITS FREE!


--STRONGER--
Back Squat 4x3@80%

--BETTER--
"Stanky Leg"
800m Run
20 Deadlift (225/155)
80 Squats



(Coaches photo shoot)

04.23.13 Tuesday

**NEXT FREE BEGINNER CLASS WILL BE THURSDAY @6pm!

--STRONGER--
15 min to find 3RH Hang Power Clean

--BETTER--
3 Rounds
20 Toes to Bar
10 Front Squat (135/95)


--Central Nervous System (CNS) - is comprised of the brain and the spinal cord. The CNS receives sensory impulses from the rest of the nervous system and then controls the body's response to those impulses (when this is fatigued your performance suffers)


BEAST MODE!!! For real...

04.22.13 Monday

Its a new week! Hope to see everyone in the box slamming barbells all week. Tell your friends our next FREE beginner class will be this Thursday @6pm.

--STRONGER--
15 min to find 3RH Hang Power Snatch

--BETTER--
400m Run
40 Burpees
40 KBS
40 Med Ball Front Squats
40 Sit-ups
(10 min. cap)


*Dynamic stretching- consists of a series of exaggerated yet controlled motions similar in nature to the activity that follows. It is typically used as a warm up for athletes in preparation for an event or critical practice. Dynamic stretching is likely a more effective pre-workout routine than other types of stretching, such as active stretching

04.20.13. Saturday

Don't forget Ben will be taking photos tomorrow during class! Get in here and get your picture taken!!!

--BETTER--
3 Rounds
10 Deadlifts (255/165)
21 OTB Burpees

Cash Out:
40 Ring Rows

04.19.13 Friday (Muscle up clinic)

Don't forget Ben is shooting photos Saturday morning before, during, and after class. Be sure to come get those action photos taken!

--ABILITY--
20 min Muscle Up Clinic

--BETTER--
"Death by Clean and Jerk"
First minute 1 C&J
Second minute 2 C&J
Third minute 3 C&J
etc...
Til death!
*Loading (135/95)

04.18.13 (Open Gym today)

Today is a mixture of a couple events:

1) Today is our first open gym since the start of the new schedule.

[THURSDAY]
4:00pm-5:30pm
(Open Gym)
* This time is for athletes to come in and work on weaknesses. This class is not a Coach led class, most Coaches may even be training during this time. During this time come in and make up a workout you may have missed, or Maybe even try out something you have always wanted to try!

2) Free Beginner CF class today @6pm
3) Today is also the day we throw down
For JR's birthday. Here's the wod:

"JR"
4 Thruster (115/75)
15 Toes To Bar
30 Push-ups
4 Thruster
15 Toes To Bar
30 Squats
4 Thruster
15 Toes To Bar
30 Box Jumps (24"/20")

04.17.13 Wednesday

This Saturday during and a bit after class Ben will be in the box taking photos of everyone working hard. Be sure to make it in to get some awesome pictures taken of you while you're working hard!

--FREE BEGINNER CLASS THIS THURSDAY @6pm--

--STRONGER--
3x5 Back Squat (@75%)

--BETTER--
400m Run
40 Sledge Strikes
30 Burpees (Hand release)
200m Plate Run (45/25)
20 Sledge Strikes

04.16.13 Tuesday

--STRONGER--
15 min. To Find a heavy set of this complex:
1 Hang Power Clean+2 Front Squats

--BETTER--
8 Rounds
10 Wall Balls (20/14)
10 Pull-ups

04.15.13 Monday (Begin New Schedule)

We will soon be also adding day classes what times does everyone want to see? Be sure to tell your Coaches what you want.

--STRONGER--
15 min. Find a heavy set of this complex:
1 Hang Power Snatch+ 1 OHS

--BETTER--
10-9-8-7-6-5-4-3-2-1
Front Rack Step Ups (95/65) (20")
*200m Run between sets

NEW SCHEDULE

[MONDAY-WEDNESDAY]
4:00pm
5:00pm
6:00pm

[THURSDAY]
4:00pm-5:30pm
(Open Gym)
* This time is for athletes to come in and work on weaknesses. This class is not a Coach led class, most Coaches may even be training during this time. During this time come in and make up a workout you may have missed, or Maybe even try out something you have always wanted to try!

[FRIDAY]
4:00pm
5:00pm

[SATURDAY]
10:00am

[SUNDAY]
Closed

04.13.13 Saturday

"Rahoi"
12 minute AMRAP
12 box jumps (24"/20")
6 thrusters (95/65)
6 bar-facing burpees



U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

04.12.13 Friday

-New schedule beginning next week on Monday(April 15)

Monday-Wednesday-4pm/ 5pm/ 6pm
Thursday-Open Gym 4pm-5:30pm
Friday-4pm/5pm
Saturday-10am
Sunday-Closed

--BETTER--
15 min AMRAP
20 Burpees
15 Hang Power Cleans (135-95)
200m Sprint

04.11.13 Thursday

--BETTER--
5 Rounds
10 Deadlifts (225/155)
30 Double Unders


-New schedule beginning next week on Monday

Monday-Wednesday-4pm/ 5pm/ 6pm
Thursday-Open Gym 4pm-5:30pm
Friday-4pm/5pm
Saturday-10am
Sunday-Closed

04.10.13 Wednesday

--New schedule beginning next week on Monday

Monday-Wednesday-4pm/ 5pm/ 6pm
Thursday-Open Gym 4pm-5:30pm
Friday-4pm/5pm
Saturday-10am
Sunday-Closed


--STRONGER--
5x5@65%
HBBS

--BETTER--
(10 min Cap)
15 Toes to Bar
25 On the back Plate Walking Lunges (45/25)
15 Toes to Bar
20 On the back Plate Walking Lunges
15 Toes to Bar
15 On the back Plate Walking Lunges

04.09.13 Tuesday

--Noteworthy--
1) Beginner CrossFit today @6:30pm!
2) New schedule beginning next week on Monday

Monday-Wednesday-4pm/ 5pm/ 6pm
Thursday-Open Gym 4pm-5:30pm
Friday-4pm/5pm
Saturday-10am
Sunday-Closed

--STRONGER--
5x1 Hang Clean+1 Split Jerk

--BETTER--
2 min. Max Tire Flips
30 sec. Rest
2 min. Max Ring Dips
30 sec. Rest
2 min. Max Sit-ups
30 sec. Rest
2 min. Max KBS (53/35)

04.08.13 Monday- Happy Birthday Coach Van!

Today is Coach Van's birthday so naturally we want to do something...awful:

"Van"
400m run
8 Squat Cleans (155/115)
26 Burpees
26 Wall Balls (20/14)
8 Power Cleans (155/115)
26 OTB Burpees
26 Wall Balls (20/14)
400m Run


**FREE beginner class Tuesday at 6:30 pm**

04.06.13 Saturday

--STRONGER--
15 min to find 1RM Overhead Squat

--BETTER--
12 min AMRAP
5 Back Squats (225/155)
10 HSPU
15 KBS (53/35)
20 Double Unders

Thank you to everyone who came out for the opening WOD at the new gym. We had a blast seeing the gym so packed. We hope this trend continues!

04.05.13

"The Opener"
25 min. AMRAP
400m Med Ball Run (20/14)
5 Clean and Jerks (135/95)
7 Box Jumps (24/20)
9 Over the bar Burpees

*This is a partner workout, while one partner is running the other partner is completing the AMRAP. When the partner completes the run he/she will switch to the AMRAP and the other partner will begin the run.

04.03.13 Wednesday

GYM IS CLOSED TODAY

We are in the process of moving equipment to the new gym. The new location is:

3405 High Street
Portsmouth, VA

Feel free to stop by and check it out!

04.02.13 Tuesday

--STRONGER--
10 min High Hang Clean Practice
(Mid thigh)

--BETTER--
10-9-8-7-6-5-4-3-2-1
Power Cleans (115/75)
Burpees

**please note:
The gym will be CLOSED on Wednesday and Thursday as we start moving equipment over to the new gym.

The first WOD in the new space will be on Friday evening at 6 pm!


Coach Jessi gettin after it! This is dedication at its finest