06.01.13 ALL GIRLS WOD

Today is the ALL GIRLS WOD!!!! No guys allowed until 12 noon.  The ladies if CF7C will get their moment to shine.  All regular scheduled classes are cancelled tomorrow.  

---ALL GIRLS WOD---

17 min AMRAP

Buy in: 400m partner barbell carry (45lbs)

10 Thrusters (55lbs)

10 Box Jumps (20")

15 KBS (35)

*while one partner is working the other will be doing a 200m med ball run

Today's event schedule:

-9-11 am Photo shoot/ Lulu lemon trunk show

-12-2pm Cookout/ CF7C potluck 

Bring a dish and let's do this!

05.31.13 Friday (WODS are up!)

CF7C News:

1) Friday night in house throwdown begins at 6pm!

2) All girls wod this Saturday @9am!! The LuLu lemon girls will be selling workout gear from 9-11am! (Ladies only)

3) CF7C box hangout/cookout @12pm Saturday after the girls wod.

--BETTER--

4 Rounds

12 Deadlifts (185/135)

12 Toes to Bar

12 KB Snatch (choose #)

*kb snatches are 6 each arm

---FRIDAY NIGHT IN-HOUSE THROWDOWN---

Part I

5 min to establish a Max Clean

Part II

5 Min AMRAP

5 Thrusters

5 Over the bar Burpees

Part III

3 Rounds 

21 Snatch 

200m run

*10 min cap

---ALL GIRLS WOD---

17 min AMRAP

Buy in: 400m partner barbell carry (45lbs)

10 Thrusters (55lbs)

10 Box Jumps (20")

15 KBS (35)

*while one partner is working the other will be doing a 200m med ball run

05.30.13 Thursday (OPEN GYM)

CF7C News:

1) Free beginner class this Thursday @6pm

2) All girls wod this Saturday @9am!! The LuLu lemon girls will be selling workout gear from 9-11am!

3) CF7C box hangout/cookout @12pm Saturday after the girls wod.  This will be a potluck! Looking forward to seeing everyone out.

OPEN GYM TODAY 4:00pm-5:30pm

TISH!!!

05.29.13 Wednesday

CF7C News:

1) Free beginner class this Thursday @6pm

2) All girls wod this Saturday @9am!! The LuLu lemon girls will be selling workout gear from 9-11am!

3) CF7C box hangout/cookout @12pm Saturday after the girls wod.

--STRONGER--
Front Squat
2x5@70%
2x5@75%

--BETTER--
12 min (AMRAP)
30 Wall Balls (20/14)
20 KBS
10 Snatch (135/95)

05.28.13 Tuesday

--STRONGER--

3-3-3-3-3

Push Press

--BETTER--

3 Rounds

10 Power Cleans (155/115)

20 V-Ups

30 Double Unders

05.27.13 Happy Memorial Day

*THE GYM WILL BE HAVING ONE CLASS ON MONDAY (MEMORIAL DAY).  IT WILL BE AT 3pm.  WE WILL BE DOING MEMORIAL DAY MURPH!!!  COME OUT AND ENJOY!!!  Thank you to all who serve past and present...

"MURPH"

"Murph"

1 Mile run

100 pull-ups

200 push-ups

300 squats

1 Mile run

*Partition pull-ups, push-ups and squats as needed.

Ex. 5 Pull-ups

       10 Push-ups

       15 Squats

05.25.13 Saturday

*THE GYM WILL BE HAVING ONE CLASS ON MONDAY (MEMORIAL DAY).  IT WILL BE AT 3pm.  WE WILL BE DOING MEMORIAL DAY MURPH!!!  COME OUT AND ENJOY!!!

"The Chief"

5 Rounds

(3 min amraps)

3 Power Cleans (135/95)

6 Push-ups

9 Squats

(1 min rest between rounds)

05.24.13 Friday

--THE LULU LEMON GIRLS WILL BE SELLING LULU LEMON APPAREL AT THE ALL GIRLS WOD!!!  Who's excited!

--BETTER--

"Mash up"

30 T2B

15 OTB Burpees

10 C&J (135/95)

25 T2B

15 OTB Burpees

10 C&J 

20 T2B

15 OTB Burpees

10 C&J

5.23.13 Thursday

--BETTER--

OPEN GYM 4-5:30 p.m.

***FREE BEGINNER CROSSFIT CLASS AT 6 PM!***

Come check us out!

05.22.13 Wednesday

*BEGINNER CROSSFIT THIS THURSDAY @6pm

*ALL GIRLS WOD JUNE 1!

--STRONGER--

Front Squat

2x5@65%

2x5@70%

--BETTER--

"Isabel"

30 Snatch (135/95)

05.21.13 Tuesday

*BEGINNER CROSSFIT THIS THURSDAY @6pm

*ALL GIRLS WOD JUNE 1!

--STRONGER--

1-1-1-1-1

Squat Clean

--BETTER--

"Dynamite"

12 min amrap

10 Deadlifts (155/115)

12 Box Jumps (24"/20")

10 Pull-ups

05.20.13 Monday

Next Beginner Class will be this Thursday  @6pm!

--STRONGER--

1-1-1-1-1

Squat Snatch

(Heavy not max)

--BETTER--

"Ground and Pound"

4 Rounds

7 Power Snatch (95/65)

14 Push-ups

21 Sit-ups

05.18.13 Gym Closed today

NO REGULAR CLASSES SATURDAY MORNING. Come on out to the Lulu Lemon Showroom to get in a workout with us.  It starts at 9am...hope to see everyone out to support!!!

Lulu Lemon's Bodyweight bonanza:

15 min. AMRAP

Teams of two will complete this AMRAP:

7 10m Burpees

14 Squats

*The team member not working will be running 400m.  When the member running returns he will tag the other partner out and continue working. The score will be total rounds completed collectively as a team.   

05.17.13 Friday

--ABILITY--

Pull-up Clinic

--BETTER--

"Hail Storm"

(Teams of Two)

200m Team Barbell Carry (135/95)

20 S2O (135/95)

200m Fireman Carry 

20 OTB Burpees

200m Team run

20 Back Squats (135/95)

05.16.13 Thursday Open Gym

Congrats CF7C athletes!  We have done it....we have grown from a dungeon of a gym into a beautiful flourishing gym of PR's, good music, positive energy, good friends, and more importantly family.  Every pr or smile on an athletes face when i see them "get it" or reach a goal they never imagined pushes us to serve you better.  So here's to you CF7C athletes.....a coaches SALUTE for being tough as nails, and go getters.  We are proud.....what does the future have in store for our Box???

BEGINNER CLASS @6pm tomorrow open to any and everybody!

---OPEN GYM aka. REST DAY---

Come in and mobilize, practice technique, make up a WOD missed....you decide we will see you there.

Wednesday 05.15.13

--STRONGER--

Find a 1RM Front Squat

--BETTER--

3 Rounds

10 Snatch (135/95)

400m Run

**Reminder: Beginner CrossFit at 6 pm on Thursday**

05.14.13 Tuesday

--STRONGER--

Find a heavy set of this complex in 15min:

1 Hang Power Clean+2 Front Squat

--BETTER--

21-15-9

Deadlifts (225/155)

Box Jumps

05.13.13 Monday

--STRONGER--

Find a heavy set of this complex in 15 min:

1 Hang Power Snatch+2 OHS

--BETTER--

8 Rounds

10 Burpees

10 Pull-ups 

(15 min cap)

05.11.13 Saturday

Nutrition Clinic after class at 11am.  Come check it out and it's free!!!

--BETTER--

"Desforges"

5 rounds

12 deadlifts  (225/155)

20 pull-ups,

12 clean and jerks  (135/95)

20 knees to elbows

05.10.13 Friday

Free Nutrition Clinic this Sarurday at 11am!  Come gain some free knowledge on diet and nutrition this Saturday!!!

--BETTER--

(TEAMS OF 3)

10 min. EMOTM

5 Pull-ups

10 Goblet Squats (53/35)

Max Effort Squat Cleans (135/95)

*The pull-ups and goblet squats can be done simultaneously.  The squat cleans can not be performed until the pull-ups and goblets have been completed.  WOD is scored by reps completed on the squat cleans.

05.09.13 Thursday (open gym)

DON'T FORGET BEGINNER CROSSFIT AT 6pm TODAY!

--BETTER--

OPEN GYM
4:00-5:30pm

Make sure to get in here and get better!

05.08.13 Wednesday

-NEXT BEGINNER CLASS THIS THURSDAY
-NO 7am CLASS TOMORROW

--STRONGER--
HBBS 5x1@90%

--BETTER--
5 rounds
10 Shoulder to Overhead (75/55)
10 OTB Box Jumps (24/20")
10 OH Lunges (45/25)

05.07.13 Tuesday

-NEXT BEGINNER CLASS THIS THURSDAY @6pm!

--STRONGER--
15 min High Hang Clean Practice

--BETTER--
25 Wall Balls (20/15)
25 Sit-ups
20 Wall Balls
20 Sit-ups
15 Wall Balls
15 Sit-ups
10 Wall Balls
10 Sit-ups


CF7C places 7th at SuperFit in the Valley!

05.06.13 Monday Birthday WOD

-Next beginner class will be this Thursday @6pm

-Happy Birthday Abby


--STRONGER--
15 min High Hang Snatch Practice

--BETTER--
"Abby"
90 Double Unders (120 singles for scaled)
23 Thrusters (75/55)
23 Burpees
400m run
90 Lunges
23 Power Snatch (75/55)
23 Push-ups
23 KBS (53/35)
400m run
*20 min. Cap

05.04.13 Saturday

--BETTER--
"Abbate"
Run 1 mile,
21 clean and jerks (155/105)
Run 800 meters,
21 clean and jerks (155/105)
Run 1 mile

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

05.03.13 Friday

--STRONGER--
5x1 Split Jerk

--BETTER--
13 min. AMRAP
5 Front Squats (155/115)
7 Box Jumps (24/20)
9 Push-ups



Metabolic conditioning - or "metcon" refers to conditioning exercises intended to increase the storage and delivery of energy for any activity. The first thing that comes to mind for most people when training to improve endurance is conditioning the cardiovascular system to improve transport of blood to the working muscles.

05.02.13 Thursday (open gym)

Open gym today 4-5:30pm. Get in here and fix those weaknesses. And don't forget about Beginner CF@6pm!

LADIES OF CF7C WOD JUNE 1! CHECK WITH LAURYN KRAMER FOR THE DETAILS.
Here's the link:

https://www.facebook.com/events/136605166528903/136605236528896/?ref=notif¬if_t=event_mall_comment