02.01.14 Saturday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) CF7C athletes compete this Saturday at Kitsap CrossFit. Come cheer them on!

3) MODIFIED SCHEDULE THIS SATURDAY! WE WILL BE HOLDING A 8:30AM CLASS FOR CROSSFIT ONLY.  WE ENCOURAGE EVERYONE TO COME SUPPORT YOUR CF7C FAMILY AS THEY COMPETE AT KITSAP CROSSFIT IN POULSBO. THROWDOWN STARTS AT 9:30AM.

http://www.kitsapcrossfit.com/2014/01/events/my-first-throwdown/

--THE WOD--

20 min AMRAP

5 L arm KB Jerk (53/35)

5 R arm KB Jerk 

10 Deadlifts (185/135)

15 Squats

200m run

Ian!

01.31.14 Friday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) CF7C athletes compete this Saturday at Kitsap CrossFit. Come cheer them on!

3) MODIFIED SCHEDULE THIS SATURDAY! WE WILL BE HOLDING A 8:30AM CLASS FOR CROSSFIT ONLY.  WE ENCOURAGE EVERYONE TO COME SUPPORT YOUR CF7C FAMILY AS THEY COMPETE AT KITSAP CROSSFIT IN POULSBO. THROWDOWN STARTS AT 9:30AM.

http://www.kitsapcrossfit.com/2014/01/events/my-first-throwdown/

--THE WOD--

"Team WOD"

(Teams of 2 complete)

200 Double Unders (scaled 400 singles)

100 Pull-ups 

50 Front Squats (155/105)

25 Hang Power Cleans (115/75)

*partner not working will holding a weight plate (45/35)

01.30.14 Thurday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) NUTRITION CHALLENGE BEGINS TODAY!

3) CF7C athletes compete this Saturday at Kitsap CrossFit. Come cheer them on!

--SWOD--

3-3-3-3-3

Snatch Grip Deadlift

*heavy set of 3

--THE WOD--

5 Rounds

3 Wall Walks

9 KBS (72/53)

15 V-ups

*10 min Cap

01.29.14 Wednesday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) NUTRITION CHALLENGE BEGINS TODAY!

3) CF7C athletes compete this Saturday at Kitsap CrossFit. Come cheer them on!

--SWOD--

(Squat Cycle week #4)

HBBS

3x5@70%

2x5@75%

*Based off your most recent 1RM High Bar Back Squat "HBBS"

--THE WOD--

I. EMOTM For 5 min.

8 Burpees

II. EMOTM For 4 min.

10 Wall Balls (20/14)

III. EMOTM For 3 min.

12 H.R. Push-up 

*You are scored by how many successful rounds you complete without falling behind.

Coach Melisa at Chaos at the Capital Power Cleaning 145lbs!!!

01.28.14 Tuesday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) NUTRITION CHALLENGE BEGINS TODAY!

3) CF7C athletes compete this Saturday at Kitsap CrossFit. Come cheer them on!

--SWOD--

4-4-4-4-4

Push Press

*heaviest possible

--THE WOD--

5 Rounds

6 Power Cleans (165/115)

14 Toes To Bar

for time...

Casey with a Clean @185#!!!

01.27.14 Monday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) NUTRITION CHALLENGE BEGINS TODAY!

3) CF7C athletes compete this Saturday at Kitsap CrossFit. Come cheer them on!

--SWOD--

15 min Practice on:

2 - Position Snatch

(1 snatch from the floor)

(1 from the mid hang aka. at the knee)

--THE WOD--

10 min AMRAP

12 Med Ball Front Squats (20/20)

12 Box jumps (24"/20")

12 Power Snatch (75/55)

CF7C gets 13th overall at Chaos at the Capital.

01.25.14 Saturday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) TEAM CF7C competes this Sunday at Chaos in the Capital!

3) CF7C's 30 day Nutrition Challenge begins Monday. We will kick it off with our Nutrition Clinic 10:30am today (Saturday 1/24).

SATURDAY SCHEDULE:

0930 CF7C Olympic Lifting

1030 REGULAR CrossFit (NUTRITION CLINIC BEFORE THIS CLASS BEGINS)

1130 FREE BEGINNER CrossFit

--THE WOD--

"Helen"

3 rounds:

400 meter run,

21 KBS (53/35)

12 Pull-ups

GINA!!!!!!

01.24.14 Friday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) TEAM CF7C competes this Saturday at Chaos in the Capital!

3) CF7C's 30 day Nutrition Challenge begins Saturday with our Nutrition Clinic Saturday @10:30am

--SWOD--

15 min to Establish a 1RM Deadlift

--THE WOD--

"Annie"

50-40-30-20-10

Sit-ups 

Double Unders

*This is a CrossFit Benchmark WOD!

01.23.14 Thursday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) TEAM CF7C competes this Saturday at Chaos in the Capital!

3) CF7C's 30 day Nutrition Challenge begins Saturday with our Nutrition Clinic Saturday @10:30am

--THE WOD--

20 min AMRAP

7 Power Snatch (115/75)

14 OTB Box Jumps (24"/20")

21 Lateral Hops

Cheryl!!!

01.22.14 Wednesday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) TEAM CF7C competes this Saturday at Chaos in the Capital!

3) CF7C's 30 day Nutrition Challenge begins Saturday with our Nutrition Clinic Saturday @10:30am

--SWOD--

Squat Cycle wk #3

5x3 HBBS @80%

*These percentages are based off your most recent 1RM

--THE WOD--

20 Walls Balls (20/14)

18 H.R. push-ups 

16 Wall Balls

14 H.R. push-ups 

12 Wall Balls

10 H.R. push-ups 

8 Wall Balls

6 H.R. push-ups 

4 Wall Balls

2 H.R. push-ups 

01.21.14 Tuesday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) TEAM CF7C competes this Saturday at Chaos in the Capital!

3) CF7C's 30 day Nutrition Challenge begins Saturday with our Nutrition Clinic Saturday @10:30am

--SWOD--

10 min EMOTM

1 Power Clean + 1 Hang Power Clean

*choose  a load that is challenging but not maximal

--THE WOD--

4 Rounds

15 KBS (53/35)

15 Burpees

for time...

Frances, Chad, and Coach Melisa hitting the WOD yesterday.

01.20.14 Monday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) TEAM CF7C competes this Saturday at Chaos in the Capital!

3) CF7C's 30 day Nutrition Challenge begins Saturday with our Nutrition Clinic Saturday @10:30am

--SWOD--

5x5 Romanian Deadlifts "RDL's"

*work up to a heavy set of 5

--THE WOD--

7 min AMRAP

15 Thrusters (95/65)

15 Pull-ups 

01.18.14 Saturday

NEWS:

1) Kitsap CrossFit is holding a competition for first time competitors. This is a great time to test the waters and see if competing is for you. Feb 1rst is the date and the sign up deadline is Wednesday.

2) CF7C vs. Silverdale CrossFit in-house throw down is Feb. 15th. We need 10 scaled athletes and 10 Rx athletes. Sign up at the gym.

3) Nutrition Challenge starts January 25th. Sign up at the box!

4) The 2014 CrossFit Games Open registration has begun!

--TEAM SATURDAY--

"Teams of 2"

3 Rounds

40 Power Cleans (95/65)

30 SDHP (95/65)

800m Run

*one partner works at a time. For the run partners switch ever 400m

01.17.14 Friday

NEWS:

1) Kitsap CrossFit is holding a competition for first time competitors. This is a great time to test the waters and see if competing is for you. Feb 1rst is the date and the sign up deadline is Wednesday.

2) CF7C vs. Silverdale CrossFit in-house throw down is Feb. 15th. We need 10 scaled athletes and 10 Rx athletes. Sign up at the gym.

3) Nutrition Challenge starts January 25th. Sign up at the box!

4) The 2014 CrossFit Games Open registration has begun!

--THE WOD--

"Heartbreak Kid"

3 Rounds

10 Front Squats (155/105)

20 Pull-ups 

50 Double Unders (scaled will do 125 singles)

Coach Melisa leading some mobility.

01.16.14 Thursday

NEWS:

1) Kitsap CrossFit is holding a competition for first time competitors. This is a great time to test the waters and see if competing is for you. Feb 1rst is the date and the sign up deadline is Wednesday.

2) CF7C vs. Silverdale CrossFit in-house throw down is Feb. 15th. We need 10 scaled athletes and 10 Rx athletes. Sign up at the gym.

3) Nutrition Challenge starts January 25th. Sign up at the box!

4) The 2014 CrossFit Games Open registration has begun!

--THE WOD--

17 min amrap

5 Clean and Jerks (165/115)

10 Over the Bar Burpees

15 Lateral Hops

Marisa being awesome.... as usual!

01.15.14 Wednesday

NEWS:

1) Kitsap CrossFit is holding a competition for first time competitors. This is a great time to test the waters and see if competing is for you. Feb 1rst is the date and the sign up deadline is Wednesday.

2) CF7C vs. Silverdale CrossFit in-house throw down is Feb. 15th. We need 10 scaled athletes and 10 Rx athletes. Sign up at the gym.

3) Nutrition Challenge starts January 25th. Sign up at the box!

--SWOD(Strength WOD)--

Squat Cycle week#2

HBBS

3x5@75%

2x3@80%

*These percentages are based off your most recent 1RM

--THE WOD--

21-15-9

Deadlifts (225/155)

Box Jumps (30"/24")

--EXTRA CREDIT(optional)--

30 Strict Pull-ups 

Or

30 Banded Pull-ups

Or

30 Ring Rows

*If time is left you have the option to complete the extra credit. There will be no time limit just complete the work.

Tamorre cheering Melissa on! We always motivate each other, just like family!

01.14.14 Tuesday

NEWS:

1) Kitsap CrossFit is holding a competition for first time competitors. This is a great time to test the waters and see if competing is for you. Feb 1rst is the date and the sign up deadline is Wednesday.

2) CF7C vs. Silverdale CrossFit in-house throw down is Feb. 15th. We need 10 scaled athletes and 10 Rx athletes. Sign up at the gym.

3) Nutrition Challenge starts January 25th. Sign up at the box!

--SWOD--

3-3-3-3-3

Behind the Neck Push Press

*find a heavy triple

--THE WOD--

3 Rounds

20 Wall Balls (20/14)

20 KBS (53/35)

20 Knees to Elbows

01.13.14 Monday

--NEWS AND MENTIONABLES--

1) NEW SCHEDULE BEGINS TODAY!

2) "My First Competition Throwdown" is Febuary 1.  This is a great chance to test the competive waters. This is for first time competitors only.

3) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

--SWOD--

15 min to Find a heavy Hang Snatch

--THE WOD--

"Dive Bomber"

3 min Max Effort Hang Power Snatch (95/65)

Rest 1 min.

2 min Max Effort Weighted Sit-ups (20/14)

Rest 1 min.

1 Min Max Effort Front Rack Lunges (95/65)

*score is total reps

01.11.13 Saturday

AS ALWAYS WE WILL HIT OUR WOD TODAY FOR A FALLEN HERO!  R.I.P. Omar....

1) February 1st  Kitsap CrossFit is hosting "My First Throwdown" for first time competitors.  

2) Febuary 15th CF7C and Silverdale CrossFit are co-hosting an in-house throwdown.  

3) New Schedule Begins January 13th!

--THE WOD--

"Omar"

10 Thrusters (95/65)

15 Bar Facing Burpees 

20 Thrusters

25 Bar Facing Burpees 

30 Thrusters

35 Bar Facing Burpees 

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and J

01.10.14 Friday

--NEWS--

1) February 1rst  Kitsap CrossFit is hosting "My First Throwdown" for first time competitors.  

2) Febuary 15th CF7C and Silverdale CrossFit are co-hosting a in-house throwdown.  

3) New Schedule Begins January 13th!

--SWOD--

15 min to Find a 1RM Clean

*squat cleans are preferred

--THE WOD--

"TEAM FRIDAY"

10 min AMRAP

12 Wall Balls (20/14)

10 Deadlifts (225/155)

12 OTB Box jumps (24"/20") (scaled will do step ups)

 *Teams will share the work.  One partner works at a time but the workout can be split amongst both team members.  Score is the total rounds and reps completed as a team.  If done solo the rest interval will be (1:1). 

The Kim's!!!

01.09.14 Thursday

BE SURE TO CHECK OUT THE NEW SCHEDULE THAT BEGINS JANUARY 13th!

--THE WOD--

5 Rounds

10 Power Snatch (95/65)

50 Double Unders (scaled will do 50 Lateral hops)

*Rest 1 min between rounds

Then...

3 Rounds

20 V-Ups

20 Push-ups 

for time...

01.08.14 Wednesday

Ok we are back at it today.  I managed to make it back without anymore cancellations to my flights. Again I am sincerely sorry for not making it back and having to cancel classes.  Thank you to everyone for being so understanding.  On a side note we have a few things to put out, I have a proposed schedule that I would like to begin starting January 13th.  Let me know what you think.  Second article of business....it's Squat Cycle time!  I plan to run my beginner squat cycle template starting today (Wednesday).  I hope everyone wrote down their 1RM Back Squat like I asked you to......Let's get this thing started, time to make those legs real strong!

--STRENGTH WOD (SWOD--

High Bar Back Squat

3x5@70%

2x5@75%

*These percentages are based off your most recent 1RM

--THE WOD--

6 Rounds

10 KBS (72/53)

10 C2B Pull-ups (scaled will do regular pull-ups)

for time...

Proposed schedule to begin January 13th...thoughts?

1.04.14 Saturday

3 Rounds

12 Front Squats (155/105)

400m Run

20 Toes to Bar

01.03.14 Friday

COME HANG OUT WITH COACH MEGAN DURING ALL CLASSES FRIDAY!

--THE WOD--

2 min Buy in of "Arrows" for max reps

Then...

12 min Amrap 

10 Box Jumps (24"/20")

12 KBS (choose #)

10 Sit-ups 

*You will have two scores at the end of this workout. One will be the amount of arrows completed, Two will be the rounds completed in the Amrap.  

ENJOY!!!

Figured this picture was fitting being I'm heading out to Virginia to bring back the little guy.  Plus this picture is awesome.

01.02.14 Thursday

--STRENGTH WOD--

3-3-2-2-1-1

High Bar Back Squat

*do 2-3 warm up sets with moderate weight then begin these "working sets"

--THE WOD--

"Isabel"

30 Snatches (135/95)

**The goal is to finish this workout in 4-7 minutes**

01.01.14 Wednesday

**CLASSES WILL BE HELD AT 4:00pm / 5:00pm / 6:00pm

Today's workout is a fun one that comes straight from CrossFit HQ.  Feel free to go check times and loads completed on this workout.  -crossfit.com- The date to look for is posted with the WOD.

--THE WOD--

(MAINSITE WOD 12.30.12)

15-12-9-6-3 reps for time of:
Chest to bar pull-up
Clean and jerk (135/95)
Push-up