02.28.14 Friday

--FRIDAY NIGHT LIIGHTS HEAT LIST-- (WE WILL START RIGHT AT 7pm!)

-Heat#1

Todd

John

Mandy

Lindsay

-Heat#2

Gabe

Marcuss

Lauryn

Sindy

-Heat#3

Hy

Tamorre

Frances

Stephany

Megan

-Heat#4

Sok

Jim

Melisa 

Tina

-Heat#5

Joe

Richard

Cody

--THE WOD--

4 Rounds

400m Run

12 Deadlifts (185/135)

12 Toes to Bar

02.27.14 Thursday

Plans for the open:

We would like to introduce the idea we are calling "Friday Night Lights."  Every Friday at 7pm we will get together as a group to complete the open workouts.  The open WOD will be released every Thursday (starting 2/27) for the next 5 weeks at 5 PM PT  and are to be completed with your scores entered into your online CF Games profile by Monday @ 5 PM PT.  Doing the workouts as a group gives us the benefit of having a competitive style atmosphere. This setting always brings out the best in people.  So, for the next 5 weeks, the 7 PM class on Fridays will be devoted to our Open athletes as a time to come in and get your workout completed in a fun atmosphere!  We encourage all other members to come cheer on your fellow CF7C family as they complete these vigorous workouts!  LET THE GAMES BEGIN!!!

-CF7C Shirts are in stock!

-CF7C now is an authorized retailer of Progenex! Coach Cody is a true believer in the supplement line. See what it can do for you, place your order ASAP

    www.progenexusa.com

--THE WOD--

5 Rounds

30 Double-Unders
15 Wall Balls (20/14)
7 Power Snatches (115/75)

*Rest 90 sec. between rounds

Joel!!!

02.26.14 Wednesday

Plans for the open:

We would like to introduce the idea we are calling "Friday Night Lights."  Every Friday at 7pm we will get together as a group to complete the open workouts.  The open WOD will be released every Thursday (starting 2/27) for the next 5 weeks at 5 PM PT  and are to be completed with your scores entered into your online CF Games profile by Monday @ 5 PM PT.  Doing the workouts as a group gives us the benefit of having a competitive style atmosphere. This setting always brings out the best in people.  So, for the next 5 weeks, the 7 PM class on Fridays will be devoted to our Open athletes as a time to come in and get your workout completed in a fun atmosphere!  We encourage all other members to come cheer on your fellow CF7C family as they complete these vigorous workouts!  LET THE GAMES BEGIN!!!

CF7C now is an authorized retailer of Progenex! Coach Cody is a true believer in the supplement line. See what it can do for you, place your order ASAP

    www.progenexusa.com

--SWOD--

15 min to Establish a 1RM Back Squat

--THE WOD--

-Buy in 25 Push-ups 

"Straight Sprint"

3 Rounds

21 KBS (choose #)

15 V-ups

9 Goblet Squats (choose #)

-Buy out 25 Push-ups 

02.25.14 Tuesday

Plans for the open:

We would like to introduce the idea we are calling "Friday Night Lights."  Every Friday at 7pm we will get together as a group to complete the open workouts.  The open WOD will be released every Thursday (starting 2/27) for the next 5 weeks at 5 PM PT  and are to be completed with your scores entered into your online CF Games profile by Monday @ 5 PM PT.  Doing the workouts as a group gives us the benefit of having a competitive style atmosphere. This setting always brings out the best in people.  So, for the next 5 weeks, the 7 PM class on Fridays will be devoted to our Open athletes as a time to come in and get your workout completed in a fun atmosphere!  We encourage all other members to come cheer on your fellow CF7C family as they complete these vigorous workouts!  LET THE GAMES BEGIN!!!

CF7C now is an authorized retailer of Progenex! Coach Cody is a true believer in the supplement line. See what it can do for you, place your order ASAP

    www.progenexusa.com

--SWOD--

8 min EMOTM 

1 Hang Power Clean + 2 Front Squats

*choose a load that is challenging but won't cause failure

--THE WOD--

2 min Max Effort Burpees

Followed by...

8 min AMRAP 

12 Power Cleans (95/65)

24 Lateral Bar Hops

02.24.14 Monday

Plans for the open:

We would like to introduce the idea we are calling "Friday Night Lights."  Every Friday at 7pm we will get together as a group to complete the open workouts.  The open WOD will be released every Thursday (starting 2/27) for the next 5 weeks at 5 PM PT  and are to be completed with your scores entered into your online CF Games profile by Monday @ 5 PM PT.  Doing the workouts as a group gives us the benefit of having a competitive style atmosphere. This setting always brings out the best in people.  So, for the next 5 weeks, the 7 PM class on Fridays will be devoted to our Open athletes as a time to come in and get your workout completed in a fun atmosphere!  We encourage all other members to come cheer on your fellow CF7C family as they complete these vigorous workouts!  LET THE GAMES BEGIN!!!

FRAN MAKES HER RETURN!!!

--SWOD--

3-3-3-3-3

Overhead Squat

*Find a heavy set of 3

--THE WOD--

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups 

Lauren!

02.22.14 Saturday

--NEWS AND MENTIONABLES--

-Don't forget Dr. Pham will be at the gym between 0930-1130 doing adjustments for anyone needing it.  If you have any tightness or issues with your back, joints, shoulders etc.. Dr. Pham can help!

-Also Shirts are on sale!  Men's shirts are 21$ and woman's are 20$. Come and get em!

--THE WOD--

5 Rounds

10 Deadlifts (225/155)

400m Med Ball Run (20/14)

15 Wall Balls (20/14)

Marcuss at the throwdown

02.21.14 Friday

--SKILL LAB--

20 min Practicing Rope Climbing Techniques.

--THE WOD--

5 Rounds

10 Shoulder to Overhead (155/105)

10 Pull-ups 

for time...

Our ladies!

02.20.14 Thursday

--SWOD--

15 min Practice on Power Snatch

--THE WOD--

3 Rounds

10 Power Snatch (135/95)

20 Box Jumps (24"/20")

30 Sit-ups 

for time...

Our new toys...

02.19.14 Wednesday

--SWOD--

4x1 HBBS @90%

*off most recent 1RM HBBS

--THE WOD--

5 Rounds

1 min Max Effort KBS (choose #)

1 min Max Effort Double Unders 

Rest 45 sec. Between rounds

SOK at the Throwdown!

02.18.14 Tuesday

--NEWS AND MENTIONALABLES--

1) Nutrition Challenge week #4 !!!

2) CF7C vs. SCF Was a blast! CF7C took the podium in RX Male and RX Female.  We are so so proud of everyone who participated.  

--SWOD--

5-4-3-2-1

Push Press

--THE WOD--

4 Rounds

30 Lateral Bar Hops

10 Front Rack Lunges (155/105)

10 Burpees 

Marisa at the CF7C/SCF THROWDOWN!

02.17.14 Monday

--NEWS AND MENTIONALABLES--

1) Nutrition Challenge week #4 !!!

2) CF7C vs. SCF Was a blast! CF7C took the podium in RX Male and RX Female.  We are so so proud of everyone who participated.  

TODAY'S WOD IS SOLELY TO CELEBRATE LAURYN AND GWEN'S RETURN FROM TRAINING. LET'S CELEBRATE CROSSFIT STYLE!!!

--SWOD--

5x2 Clean Grip Deadlifts + 1 Hang Clean

*heaviest possible

--THE WOD--

"Welcome Home Lauryn and Gwen"

21-18-16-14-12-10

Power Cleans (135/95)

Squats

Toes to Bar

*15 min Cap

WELCOME BACK LAURYN AND GWEN!

02.15.14 Saturday

GOODLUCK TO ALL OUR ATHLETES COMPETING AT CROSSFIT SILVERDALE TODAY! COME OUT AND SUPPORT AT 1230pm!!!  

--THE WOD--

"Abbate"

1 mile run

21 Clean and Jerks (155/105)

800m run

21 Clean and Jerks (155/105)

1 mile run

*30 min time cap

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.

02.14.14 Friday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week three of the Nutrition Challenge!

3) T-Shirts are on the way!!! 

--SWOD--

Skill/warmup/strength

EMOTM For 7 min

3 Deadlifts (choose and weight that can be done as fast touch and go reps)

7 Push-ups 

--THE WOD--

7 Rounds

5 Front Squats (135/95)
5 Back Squats (135/95)
10 Burpees
*15 min Cap

02.13.14 Thursday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week three of the Nutrition Challenge!

3) T-Shirts are on the way!!! 

--SWOD--

NO LIFT

--THE WOD--

3 x 4min Amraps

7 Hang Snatch (115/75)

7 Pull-ups 

*Rest 1:00min Between rounds 

02.12.14 Wednesday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week three of the Nutrition Challenge!

3) T-Shirts are on the way!!! 

--SWOD--

(Squat cycle wk#6)

5x3 HBBS @80% 1RM

*based off your most recent 1RM

--THE WOD--

15-12-9-12-15

KBS (72/53)

Box Jumps (24"/20")

Toes to Bar

02.11.14 Tuesday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week three of the Nutrition Challenge!

3) T-Shirts are on the way!!! 

--SWOD--

15 min to Establish a 5RM Hang Clean

*a squat clean is preferred

--THE WOD--
5 Rounds
10 Power Clean (135/95)
20 Squats 

for time...

*12 min Cap

Lauryn and Gwen are coming back this week!

02.10.14 Monday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week three of the Nutrition Challenge!

3) T-Shirts are on the way!!! 

--SWOD--

8 min EMOTM

5 Thrusters (155/105)

--THE WOD--

10 min AMRAP

10 Power Snatch (135/95)

12 V-ups

25 Double Unders (scales are: 50 singles or 25 Lateral hops)

02.08.14 Saturday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week three of the nutrition challenge coming up!

3) Tshirts are ordered!!!

--THE WOD--

"Team Wittman"

..Teams of two..

1 mile run by in

7 Rounds

15 KBS (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24"/20")

*team members will switch the run every 400m

02.07.14 Friday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week two of the Nutrition Challenge!

--SWOD--

4x5 Pause Front Squat 

*5 sec. Pause first rep only

--THE WOD--

7 min AMRAP 

7 Push Jerks (115/75)

9 Wall Balls (20/14)

11 Sit-ups 

02.06.14 Thursday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week two of the Nutrition Challenge!

--MOBILITY--

20 min Mobility Clinic

10 min Upper Body Work

10 min Lower Bodu Work

--THE WOD--

3 Rounds

15 Plate Ground to Overhead (45/25)

15 Burpees

15 Pull-ups

02.05.14 Wednesday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week two of the Nutrition Challenge!

--SWOD--

Squat cycle wk#5

HBBS

3x5@75%

2x3@80%

*These percentages are based off your most recent 1RM

--THE WOD--

5 Rounds of:

30 sec. ME Power Snatches (115/75)
30 sec. Rest
30 sec. ME Split Jumps
30 sec. Rest
30 sec. ME Elevated Shoulder Touches (20")
30 sec. Rest

Bird's eye view

02.04.14 Tueday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week two of the Nutrition Challenge!

--SWOD--

5-5-5-5-5

Snatch Grip Romanian Deadlifts

*Find a heavy set of 5

--THE WOD--

*Compare to 12.11.13

"Knuckle Sandwich"

25 Box Jumps (24"/20")

30-20-10

KBS (72/53)

Toes To Bar

25 Box Jumps (24"/20")

02.03.14 Monday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week two of the Nutrition Challenge!

*A GREAT READ...."Is CrossFit killing us?"

http://www.tabatatimes.com/is-crossfit-really-killing-us-a-response/

--SWOD--

10 min EMOTM

3 Cleans & Jerks (155/105)

--THE WOD--

10 min AMRAP

30 Double Unders (or 60 Singles)

10 Power Cleans (135/95)

Melissa did awesome this weekend at the KCF My First Throwdown! Thanks to everyone who came to support her.