04.01.14 Tuesday

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--SWOD--

5x1 Snatch High Pull+ 1 Snatch

--THE WOD--

800m run Buy in:

3 Rounds

15 Snatch (95/65)

20 Box Jumps (24"/20")

For time...

03.28.14 Friday

--14.5 IS HERE!!! TO FINISH OUT THE 2014 CROSSFIT OPEN THE WOD WILL BE THE CLASS WOD FOR THE WHOLE DAY. ALL ATHLETES WHO ARE REGISTERED FOR THE OPEN WE STILL ASK YOU TO JOIN US FOR THE FINAL FRIDAY NIGHT LIGHTS AT 7PM.  AFTER THE CONCLUSION OF THE WOD WE WILL BE HEADING TO GABE AND MELISSA'S HOME FOR OUR POST OPEN COOKOUT. ALL ARE INVITIED TP JOIN US.  WE ENCOURAGE EVERYONE TO JOIN US.

 -FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--THE WOD--

**WE TYPICALLY DONT PROGRAM THE CLASS WOD TO GO WITH THE OPEN WORKOUT BUT THIS ONE WAS TO FUN TO LEAVE OUT....ENJOY!!!

"14.5"

21-18-15-12-9-6-3

Thrusters (95/65)

Burpees

For time...

*For class constraint purposes we will be capping this at 20 min.

03.27.14 Thursday

--Open Wod 14.5 is released today (Thursday @5pm)! Last one folks, let's finish this thing out!!!

 -FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--SWOD--

5-5-5-5

Floor Press

*find the heaviest possible across the five sets

--THE WOD--

Part I.

3x400m sprints (rest 1 min. Between)

*scaled will jog 3x200m

Part II.

"Isabel"

30 Snatch (135/95)

for time...

Chad!!!

03.26.14 Wednesday

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--SWOD--

(Squat cycle week #3)

3x7 Front Squat /13 Back Squats @70%

*Based off your most recent Front Squat 1RM

--THE WOD--

5 Rounds

15 Wall Balls (20/14)

10 Deadlifts (135/95)

For time...

03.25.14 Tuesday

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--SWOD--

10 Min EMOTM

3 Power Cleans (155/105)

*at minute 10 (round 10) you will do a max effort set of cleans.

--THE WOD--

8 min amrap

15 KBS (choose #)

20 Sit-ups 

15 Plate Lunges (45/25)

Phil!

03.24.14 Monday

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--THE WOD--

*100 Double Unders

4 Rounds

10 Push Jerks (135/95)

15 Box Jumps (24"/20")

*100 Double Unders

**STRICT 20 min. TIME CAP

03.22.14 Saturday

--CF7C Weightlifting--@9:30am

Find a Heavy Set of:

2 Power Snatch+2 OHS

--TEAM WOD--@10:30am

"Royal Flush"

(Teams of 2)

80 Hang Power Cleans (95/65)

60 Shoulder to Overhead

40 Front Squats

20 Thrusters

*400m Med Ball Team Run

03.21.14 Friday

Friday night lights at 7pm tonight!!! (Friday) COME SUPPORT YOUR CF7C FAMILY!

We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--THE WOD--

400m Run

20 Burpee T2B

15-10-5

Front Rack Lunges (135/95)

Deadlifts

20 Burpee T2B

400m Run

*20 min Cap

03.20.14 Thursday

-14.4 WILL BE RELEASED AT 5PM TODAY (THURSDAY)!  DON'T FORGET WE WILL HAVE OUR 4TH ANNUAL FRIDAY NIGHT LIGHTS AT 7PM FRIDAY. TWO MORE WEEK FOLKS HANG IN THERE!!!!

We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--THE WOD--

17 min AMRAP

9 V-ups

7 OTB Box Jumps (24"/20")

5 Power Cleans (165/105)

03.19.14 Wednesday

We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--SWOD--

Squat cycle wk#2

3x7 Front Squat /13 Back Squats @67%

*Based off your most recent Front Squat 1RM

--THE WOD--

8 min AMRAP

28 Double Unders (or 56 singles)

7 Burpees

*increasing the amount of Burpees by seven each round.

Ex.

Round 1

28 double Unders

7 Burpees

Round 2

28 double Unders

14 Burpees

Etc...

03.18.14 Tuesday

We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--SWOD--

15 min to Find a 5RM Power Clean

*we want these to be Touch and Go reps no pausing or resetting once the set begins.

--THE WOD--

(Compare to 01.14.14)

3 Rounds

20 Wall Balls (20/14)

20 KBS (53/35)

20 Knees to Elbows

The morning crew on St. Patricks Day

03.17.14 Monday

HAPPY ST. PATRICKS DAY!

--SWOD--

7x2 Snatch Grip Push Press

*find a heavy set of two

--THE WOD--

21-15-9

Power Snatch (115/75)

Pull-ups 

14.3!

03.15.14 Saturday

**OLYMPIC LIFTING CLASS @ 9:30am!

--CF7C OLYMPIC WEIGHTLIFTING--

20 min to Establish a 3RM MID HANG CLEAN+JERK

*Foot work drills

--THE WOD--

40-30-20-10

Wall Balls (20/14)

20-15-10-5 

Power Cleans (115/75)

*12 min CAP 

03.14.14 Friday

FIRST AND FOREMOST HAPPY BIRTHDAY TO THE CF7C FIRST LADY...AKA COACH MEGAN. She get to spend her special day enjoying the company of all you wonderful athletes and our PNW Progenex Rep. We will be doing 14.3 @7pm, and we plan to keep the same heats. And let's don't forget to enjoy all the fantastic Progenex samples and gear that will be floating around tomorrow! THIS WEEK WE WILL ALSO BE HAVING A POST OPEN WOD COOKOUT AT GABE AND MELISSA MILLERS HOME. EVERYONE from the box is welcome to come join in. Kids are welcome ofcourse!

--TEAM WOD--

800m Partner Run

30 Partner OTB Box Jumps (24"/20")

50 Thrusters (75/55)

30 Partner OTB Box Jumps

800m Partner Run

14.3!!!!!

03.13.14 Thursday

-Don't forget Steve from Progenex will be at the gym this Friday at 7pm handing out samples and giving out free Progenex swag!

-14.3 will be released today at 5pm!  Then we will be doing the open wod at our third week of Friday Night Lights this Friday @7pm

--THE WOD--

12 min amrap

12 Wall Ball Sit-ups (20/14)

10 Power Snatch (95/65)

12 Pull-ups 

Eric!!!!!

03.12.14 Wednesday

-Don't forget Steve from Progenex will be at the gym this Friday at 7pm handing out samples and giving out free Progenex swag!

-14.3 will be released this Thursday. Then we will be doing the open wod at our third week of Friday Night Lights this Friday @7pm

--SWOD--

3x7 Front Squat /13 Back Squats @65%

*Based off your most recent Front Squat 1RM

--THE WOD--

20-18-16-14-13-10-8

KBS (choose #)

Burpees

Intensity!

03.11.14 Tuesday

-Don't forget Steve from Progenex will be at the gym this Friday at 7pm handing out samples and giving out free Progenex swag!

-14.3 will be released this Thursday. Then we will be doing the open wod at our third week of Friday Night Lights this Friday @7pm

--SWOD--

5-5-5-5-5

Strict Press

*10 Slow and Controlled Ring Rows after every set of presses

--THE WOD--

5 Rounds

30 Double unders 

10 Deadlifts (225/155)

*start a new round every 2 min. If the clock catches you then complete 5 rounds for time.

03.10.14 Monday

-Don't forget Steve from Progenex will be at the gym this Friday at 7pm handing out samples and giving out free Progenex swag!

-14.3 will be released this Thursday. Then we will be doing the open wod at our third week of Friday Night Lights this Friday @7pm

--SWOD--

EMOTM For 10 min

2 Power Clean+1 Squat Clean

*choose a weight that is around 75% of your max

--THE WOD--

10 min amrap

8 Cleans (135/95)

16 Toes to Bar

24 Lateral Bar Hops

03.08.14 Saturday

--THE WOD--

"Jack"

20 min amrap

10 Push Press (115/75)

10 KBS (53/35)

10 Box Jumps (24"/20")

03.07.14 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

Tamorre

Frances

Stephany

Megan

-Heat#4

Sok

Jim

Melisa 

Tina

-Heat#5

Melissa W

Lauren 

Joe

Richard

Cody

--TEAM WOD--

"Teams of two"

400m Partner Run (both partners together)

50 10m Burpees

100 Sit-ups 

50 Back Squats (155/105)

400m Partner Run (both partners together)

03.06.14 Thursday

THE NUTRITION CHALLENGE WINNER WILL BE ANNOUNCED FRIDAY!

WE WILL BE DOING A PROGENEX TABLE SHOW AT THE FRIDAY NIGHT LIGHTS FOR 14.3! STEVE FROM PROGENEX WILL BE COMING TO HAND OUT SAMPLES AND EXPLAIN ALL THE PRODUCTS. STARTS AT 7pm ON MARCH 14TH!!!!

-Last week was an amazing week! Don't forget this weeks Second annual Friday night lights will be held at @7pm Friday evening. We will be doing the second CrossFit Open WOD which will be released Thursday@5pm!  Come out and support!!!

-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

--SWOD--

1-1-1-1-1

Power Clean & Jerk

--THE WOD--

12 min AMRAP 

15 KBS (53/35)

10 H.R. Push-ups

30 Double Unders (60 singles scaled)

Photo courtesy of Lauryn Kramer

03.05.14 Wednesday

WE WILL BE DOING A PROGENEX TABLE SHOW AT THE FRIDAY NIGHT LIGHTS FOR 14.3! STEVE FROM PROGENEX WILL BE COMING TO HAND OUT SAMPLES AND EXPLAIN ALL THE PRODUCTS. STARTS AT 7pm ON MARCH 14TH!!!!

-Last week was an amazing week! Don't forget this weeks Second annual Friday night lights will be held at @7pm Friday evening. We will be doing the second CrossFit Open WOD which will be released Thursday@5pm!  Come out and support!!!

-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

--SWOD--

15 min to Find a 1RM Front Squat

*this will be for our upcoming squat cycle!

--THE WOD--

"Redwood"

 3 Rounds

7 Squat Clean (115/75)

21 Pull-ups

for time...

*12 min cap

03.04.14 Tuesday

WE WILL BE DOING A PROGENEX TABLE SHOW AT THE FRIDAY NIGHT LIGHTS FOR 14.3! STEVE FROM PROGENEX WILL BE COMING TO HAND OUT SAMPLES AND EXPLAIN ALL THE PRODUCTS. STARTS AT 7pm ON MARCH 14TH!!!!

-Last week was an amazing week! Don't forget this weeks Second annual Friday night lights will be held at @7pm Friday evening. We will be doing the second CrossFit Open WOD which will be released Thursday@5pm!  Come out and support!!!

-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

--SWOD--

1-1-1-1-1-1-1

Split Jerk

--THE WOD--

30-20-10

Wall Balls (20/14)

Plate Ground to Overhead (45/25)

Box Jumps (24"/20")

The 6pm crew

03.03.14 Monday

-Last week was an amazing week! Don't forget this weeks Second annual Friday night lights will be held at @7pm Friday evening. We will be doing the second CrossFit Open WOD which will be released Thursday@5pm!  Come out and support!!!

-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

--SWOD--

5x3 Power Snatch

--THE WOD--

8 min AMRAP 

2 Snatch (115/75)

2 Over the bar Burpees

4 Snatch 

4 Over the bar Burpees 

6 Snatch

6 Over the bar Burpees

Etc...

Joe after 14.1....

03.1.14 Saturday

3 Rounds

400m Plate Run (45/25)

10 Hang Clean and Jerk (115/75)

15 Burpee Box Jumps (24/20")