01.02.15 Friday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--THE WOD--

10 min ALTERNATING EMOTM

ODD MIN Max Ring Dips

EVEN MIN Max Plate Ground to OH

Rest 3 min

10 min amrap

12 Toes to Bar

10 Front Rack Lunges (95/65)

12 V-ups

12.31.14 Wednesday am classes only

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

------------------------------------------------

This week we will have a modified schedule to finish out the holiday's

12/29 Monday-Normal Schedule

12/30 Tuesday-Normal Schedule

12/31 Wednesday- 5:30am and 10:30am only 

1/1 Thursday-CLOSED

1/2 Friday- Normal Schedule

1/3 Saturday-Normal Schedule

--THE WOD--

**THIS IS TWO OF OUR FAVORITE BENCHMARKS MADE INTO ONE!! ENJOY!!!

"Frelen"

400m Run

21 Thrusters (95/65)

21 KBS

21 Pullups

400m run

15 Thrusters 

21 KBS

15 Pullups

400m Run

9 Thrusters 

21 KBS

9 Pullups

For time...

Mike!!!

12.30.14 Tuesday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

------------------------------------------------

This week we will have a modified schedule to finish out the holiday's

12/29 Monday-Normal Schedule

12/30 Tuesday-Normal Schedule

12/31 Wednesday- 5:30am and 10:30am only 

1/1 Thursday-CLOSED

1/2 Friday- Normal Schedule

1/3 Saturday-Normal Schedule

--SWOD--

1RM Hang Squat Clean

--THE WOD--

3 Rounds

25 Box Jumps (24"/20")

15 Push Jerk (115/75)

50 Double Unders

For time...

Winnie!

12.29.14 Monday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

------------------------------------------------

This week we will have a modified schedule to finish out the holiday's

12/29 Monday-Normal Schedule

12/30 Tuesday-Normal Schedule

12/31 Wednesday- 5:30am and 10:30am only 

1/1 Thursday-CLOSED

1/2 Friday- Normal Schedule

1/3 Saturday-Normal Schedule

--SWOD--

3 Snatch Grip Push Press+1 OHS

*work up to a heavy but perfect set

--THE WOD--

"Rapid Fire"

20-15-10-5

Power Clean (135/95)

Pull-ups

For time....

Get outside your comfort zone!

12.26.14 Saturday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--BIRTHDAY WOD--

"The Phil"

20 min AMRAP

12 Power Cleans (165/115)

26 Back Squats

29 Burpees

Coach Phil!

12.24.14 Wednesday

**ONE CLASS TODAY ONLY AT 9:00AM

--12 DAYS OF CHRISTMAS WOD--

1 Burpee

2 V-Ups

3 Lateral Hops

4 Box Jumps (20")

5 Power Clean (95/65)

6 Sit-ups 

7 Squats

8 Push Press (95/65)

9 Plate Ground to Overhead

10 Lunges 

11 Push-ups 

12 Thrusters (95/65)

*THIS WOD WILL BE DONE JUST LIKE THE 12 DAYS OF CHRISTMAS SONG. WE WILL EXPLAIN IN CLASS. THIS WORKOUT WILL BE HECTIC BUT FUN.  FEEL FREE TO COME AND WORKOUT IN YOUR UGLIEST SWEATER!  SEE YOU ALL AT 9:00AM

12.23.14 Tuesday

We will be on a modified schedule this week.

--HOLIDAY SCHEDULE--

>Monday

5:30am  

10:30am 

5pm 

6pm 

7pm 

>Tuesday

5:30am 

10:30am 

5pm 

6pm 

7pm 

>Wednesday

9:00am only 

>Thursday

CLOSED

>Friday

CLOSED

>Saturday

10:30am 

--BIRTHDAY WOD--

(Teams of two)

"Sok"

23 min amrap

26 Partner Wall Balls (20/14)

26 Burpees

26 Front Squats (135/95)

26 Double Unders 

*Partner not working will maintain the bar in the front rack position. This whole WOD will be shared between the partners.

  Sok!!!!!

12.22.14 Monday

We will be on a modified schedule this week.

--HOLIDAY SCHEDULE--

>Monday

5:30am  

10:30am 

5pm 

6pm 

7pm 

>Tuesday

5:30am 

10:30am 

5pm 

6pm 

7pm 

>Wednesday

9:00am only 

>Thursday

CLOSED

>Friday

CLOSED

>Saturday

10:30am 

--SWOD--

6RM Push Press

-then 6@95% 6@90%

--THE WOD--

21-15-9

Power Snatch (115/75)

Chest To Bar Pullups

For time...

(If you cannot do chest to bar Pullups you will do Pullups or your Pullups scale)

12.20.14 Saturday

--NEWS--

•THIS SATURDAY WE WILL BE HAVING OUR SECOND EVER PROGENEX DAY! COME ON BY AND TRY SOME SAMPLES AND LEARN ABOUT THE BEST RECOVERY SUPPLEMENTS ON THE MARKET

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--THE WOD--

(Teams of Two)

50-40-30-20-10

KBS (53/35)

Hand Release Pushups 

Pullups 

Sit-ups 

**30 min Cap

12.19.14 Friday

--NEWS--

•THIS SATURDAY WE WILL BE HAVING OUR SECOND EVER PROGENEX DAY! COME ON BY AND TRY SOME SAMPLES AND LEARN ABOUT THE BEST RECOVERY SUPPLEMENTS ON THE MARKET

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--THE WOD--

"Nancy"

5 Rounds

400m run

15 Overhead Squats (95/65)

For time...

Fran!!!

12.18.14 Thursday

--NEWS--

•THIS SATURDAY WE WILL BE HAVING OUR SECOND EVER PROGENEX DAY! COME ON BY AND TRY SOME SAMPLES AND LEARN ABOUT THE BEST RECOVERY SUPPLEMENTS ON THE MARKET

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--SWOD--

10 min EMOTM

3 Shoulder to Overhead (165/115)

--THE WOD--

14 min Amrap

10 Deadlifts (205/135)

30 Double Unders

15 Knees To Elbows

12.17.14 Wednesday

--NEWS--

•THIS SATURDAY WE WILL BE HAVING OUR SECOND EVER PROGENEX DAY! COME ON BY AND TRY SOME SAMPLES AND LEARN ABOUT THE BEST RECOVERY SUPPLEMENTS ON THE MARKET

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN THIS WEEK!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--SWOD--

2-2-1-1-1

Tempo Back Squats

*5 seconds down, 3 second pause, 1 second up

--THE WOD--

4 Rounds

21 Lateral Bar Hops

15 Hang Power Cleans (135/95)

9 Handstand Push-ups 

For time...

12.16.14 Tuesday

--NEWS--

•THIS SATURDAY WE WILL BE HAVING OUR SECOND EVER PROGENEX DAY! COME ON BY AND TRY SOME SAMPLES AND LEARN ABOUT THE BEST RECOVERY SUPPLEMENTS ON THE MARKET

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN THIS WEEK!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

****COACH MELISA'S ONE YEAR ANNIVERSARY OF BEING A COACH IS TODAY SO WE WILL DO ONE OF HER FAVORITE WORKOUTS!

--SWOD--

3x10 Romanian Deadlifts

*all three sets should be very heavy yet perfect form

--THE WOD--

"Karen"

150 Wall Balls (20/14)

For time...

12.15.14 Monday

--NEWS--

•THIS SATURDAY WE WILL BE HAVING OUR SECOND EVER PROGENEX DAY! COME ON BY AND TRY SOME SAMPLES AND LEARN ABOUT THE BEST RECOVERY SUPPLEMENTS ON THE MARKET

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN THIS WEEK!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--SWOD--

6RM Push Press

-then 6@95% 6@90%

--THE WOD--

"The Travis"

12 min amrap

25 Burpees

25 Power Snatch (75/55)

25 Pull-ups 

Travis!

12.13.14 Saturday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN THIS WEEK!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--TEAM WOD--

"Partner DT"

5 Rounds

12 Deadlifts (155/105)

9 Hang Power Clean

6 Push Jerk

*each partner does the workout. Rest while the other works. One partner must complete the full round before other partner can start theirs

Example:

Partner A- does a round

Partner B- does a round

-that's 1 round completed 

Partner A- does a round

Partner B- does a round

-that's 2 rounds completed

12.12.14 Friday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN THIS WEEK!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--THE WOD--

15-12-9

Front Squat (185/125)

*in between set of front squats run 400m with a medicine ball (20/14)

Mike!

12.11.14 Thursday

--NEWS--

•NO 10:30AM CLASS THURSDAY AND NO KIDS CROSSFIT THURSDAY

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN THIS WEEK!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--SKILL--

3x1:00min Handstand Holds

*rest 90 sec between

(If you cannot handstand hold them you can wall plank or hold a regular plank

--THE WOD--

5 Rounds

12 Push Press (115/75)

12 Barbell Lunges

12 Toes to Bar

*20 min cap

Shannon!

12.10.14 Wednesday

--NEWS--

•NO 10:30AM CLASS WEDNESDAY AND NO KIDS CROSSFIT THURSDAY

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN THIS WEEK!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--SWOD--

2RM Pause Back Squat

*3 sec pause each rep

--THE WOD--

21-15-9

Power Cleans (135/95)

V-ups

Pullups

Marisa!

12.09.14 Tuesday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN THIS WEEK!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--SWOD--

15 min to Find:

1RM Behind the Neck Jerk

--BIRTHDAY WOD--

"The Tish"

12 min amrap

8 Overhead Squats (115/75)

25 Double unders 

8 Overhead Squats 

25 Bar over burpees

Diane Fu and Tisha!

12.08.14 Monday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN THIS WEEK!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--SWOD--

5-5-5-5-5

Jerk Position Jerks

*heavier than last week!

--THE WOD--

10 min amrap

15 Jumping Squats

10 Power Snatch (95/65)

12.06.14 Saturday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN NEXT WEEK!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--PARTNER WOD--

There will be a partner going Away WOD for Gabe, Dom, and JP...it will be a surprise....see you all in the morning!!!

Are you doing this right now because I didn't post the WOD?!

12.05.14 Friday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN NEXT WEEK!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--THE WOD--

"Dirty Cindy"

10-9-8-7-6-5-4-3-2-1

Power Cleans (135/95)

*after every set of cleans perform 1 Round of "Cindy"

5 Pullups

10 Pushups

15 Squats

For time...

The Chad!

12.04.14 Thursday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN NEXT WEEK!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--BIRTHDAY WOD--

"The Millicent"

100 Double Unders

26 Power Snatch (95/65)

26 Hand Release Pushups 

26 Thrusters 

26 V-ups

26 Power Snatch 

100 Double Unders

(20 min cap)

Don't think for a second we forgot about your birthday young lady!!!

12.03.14 Wednesday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN NEXT WEEK!

--SWOD--

1RM Back Squat 

-then @80% max effort set

--THE WOD--

"Tabata"

Burpee Box Jumps 

Sit-ups 

Wall Balls

Squats!!!!!!

12.02.14 Tuesday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN NEXT WEEK

--SWOD--

15 min to Find a Max Power Clean and Jerk

--THE WOD--

10 min EMOTM

3 Clean and Jerk (155/105)

*the time remaining every minute complete as many burpees as possible. Your score for this WOD is the total amount of burpees

Art work by none other than Rachael!

12.01.14 Monday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN NEXT WEEK!

--SWOD--

5-5-5-5

Jerk Position Jerks

--THE WOD--

4 Rounds

20 KBS (choose #)

15 Toes to Bar

10 Overhead Plate Lunges (45/25)

For time...

Jenn, Coach Cody, and Marisa

11.29.14 SATURDAY

CF7C ONE YEAR ANNIVERSARY IS THIS MORNING AR 11:00am. BRING A SIDE DISH TO SHARE, LETS WOD, THEN HANG OUT WITH OUR COMMUNITY!!

--THE WOD--

WILL BE A SURPRISE 

11.27.14 Thursday 0930 only

--NEWS--

• ONLY ONE CLASS ON THURSDAY (THANKSGIVING) WHICH WILL BE HELD AT 9:30AM

• NO CLASS FRIDAY 

• ONE YEAR ANNIVERSARY WOD/POTLUCK THIS SATURDAY AT 11:00AM

--TURKEY DAY WOD--

(Partner WOD)

1 mile hill run buy in

Then...

100 Pullups

50 Burpees

100 Partner Wall Balls (20/14)

50 Burpees

100 Partner Sit-ups 

11.26.14 Wednesday

--NEWS--

• ONLY ONE CLASS ON THURSDAY (THANKSGIVING) WHICH WILL BE HELD AT 9:30AM

• NO CLASS FRIDAY 

• ONE YEAR ANNIVERSARY WOD/POTLUCK THIS SATURDAY AT 11:00AM

--SWOD--

1RM HBBS

-Then 1@95% 1@90%

--THE WOD--

"Isabel"

30 Snatch (135/95)

For time....

--MIDLINE--

3x12 Barbell Rollouts

11.25.14 Tuesday

--NEWS--

• ONLY ONE CLASS ON THURSDAY (THANKSGIVING) WHICH WILL BE HELD AT 9:30AM

• NO CLASS FRIDAY 

• ONE YEAR ANNIVERSARY WOD/POTLUCK THIS SATURDAY AT 11:00AM

--SWOD--

Find a heavy set of:

2 Push Press + 1 Split Jerk

*no more than 15 minutes

(BEAT LAST WEEKS LOAD!)

--THE WOD--

6 Rounds

10 Push Press (95/65)

10 KBS (choose load)

20 Lateral Hops 

For time...

(20 min time cap)

11.24.14 Monday

--NEWS--

• ONLY ONE CLASS ON THURSDAY (THANKSGIVING) WHICH WILL BE HELD AT 9:30AM

• NO CLASS FRIDAY 

• ONE YEAR ANNIVERSARY WOD/POTLUCK THIS SATURDAY AT 11:00AM

--BIRTHDAY WOD--

"THE JOE"

26 min amrap

11 Power Cleans (185/125)

24 Double Unders

11 Burpees over the bar 

24 Double Unders

11.21.14 Friday

--NEWS--

•FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM. COME CHECK US OUT!

•PROGENEX AND KILL CLIFF ARE FOR SALE AT THE BOX!

•CF7C PERFORMANCE NUTRITION IS UP AND RUNNING. EMAIL crossfit7cities@yahoo.com to find out more.

--SKILLS--

3x10 Strict HSPU

*if you cannot do strict then do band assisted of box HSPU. Rest 90 sec between

--THE WOD--

5 Rounds

400m Run

15 Shoulder to Overhead (115/75)

20 Wall Balls (20/14)

For time...