07.01.14 Tuesday

-NEWS/INFO-

• NUTRITION CHALLENGE BEGINS TODAY (TUESDAY)

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE GYM WILL BE CLOSED JULY 4th and 5th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--THE WOD--

10 min amrap

10 Power Cleans (155/105)

10 Hand Release Burpees 

-Rest 3 minutes...

Then do the amount of rounds and reps completed in the amrap for time. Your score will be the amrap score and the time it takes to complete the second portion.

06.30.14 Monday

-NEWS/INFO-

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE GYM WILL BE CLOSED JULY 4th and 5th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

Tempo Front Squats

(3 sec descent/2 sec pause/1-2 sec ascent)

3-3-2-2-1

--THE WOD--

21-15-9

Push Jerk (115/75)

Toes to Bar

06.27.14 Friday

-NEWS/INFO-

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE NUTRITION CHALLENGE NUTRITION CLINIC will be held this Saturday @9:30am. All nutrition challenge participants are encouraged to attend.

•THE GYM WILL BE CLOSED JULY 4th and 5th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--THE WOD--

•20 min Partner Amrap•

10 Front Squats (165/115)

20 Box Jumps (24/20)

30 Sit-ups

*partner not working will be running with a medicine ball. Partner not running will be completing the amrap

**IF YOU DO NOT HAVE A PARTNER YOU CAN DO THE WOD AS AN AMRAP WITH THE 400m RUN AS PART OF THE ROUND

06.26.14 Thursday

-NEWS/INFO-

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE NUTRITION CHALLENGE NUTRITION CLINIC will be held this Saturday @9:30am. All nutrition challenge participants are encouraged to attend.

•THE GYM WILL BE CLOSED JULY 4th and 5th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--THE WOD--

14 min amrap

21 Lateral Bar Hops

14 Toes To Bar

7 Push Press (135/95)

Sindy!!!

06.25.14 Wednesday

-NEWS/INFO-

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE NUTRITION CHALLENGE NUTRITION CLINIC will be held this Saturday @9:30am. All nutrition challenge participants are encouraged to attend.

•THE GYM WILL BE CLOSED JULY 4th and 5th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

8RM Back Squat

Then 8@90%

(5 to 10# more than last week)

--THE WOD--

3 Rounds

400m Run

21 KBS (choose #)

12 Weighted Burpees (25/15)

For time...

Steph doing the CF7C wod even while in North Carolina!!!

06.24.14 Tuesday

-NEWS/INFO-

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE NUTRITION CHALLENGE NUTRITION CLINIC will be held this Saturday @9:30am. All nutrition challenge participants are encouraged to attend.

•THE GYM WILL BE CLOSED JULY 4th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

2-2-2-2

Squat Clean

--THE WOD--

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups 

06.23.14 Monday

-NEWS/INFO-

•The CrossFit Teens make up class will be held today (Monday) @4pm

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE NUTRITION CHALLENGE NUTRITION CLINIC will be held this Saturday @9:30am. All nutrition challenge participants are encouraged to attend.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

3-3-3-3

Hang Snatch

*take this as an opportunity to work on your snatch technique...choose a weight that is challenging and use for all the sets

--THE WOD--

"Dive Bomber"

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

Rest 1 min.

2 min Max Effort V-ups

Rest 1 min.

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

*score is total reps

Lauryn and Casey!

06.21.14 Saturday

-NEWS/INFO-

•NO CF7C OLYMPIC WEIGHTLIFTING THIS SATURDAY

•THERE WILL ALSO BE NO CF7C BEGINNER CLASS THIS SATURDAY 

•Progenex is in stock at the gym!

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--THE WOD--

12 min amrap ladder of:

3 Deadlifts (205/145)

3 Burpees over the bar

6 Deadlifts 

6 Burpees over the bar

9 Deadlifts 

12 Deadlifts

12 Burpees over the bar

15 ""

15 ""

Etc....

Frances and Coach Melisa!!!

06.20.14 Friday

-NEWS/INFO-

•CROSSFIT TEENS CLASS HAS BEEN CANCELLED FOR FRIDAY. WE APOLOGIZE FOR ANY INCOVENIENCE.

•NO CF7C OLYMPIC WEIGHTLIFTING THIS SATURDAY

•THERE WILL ALSO BE NO CF7C BEGINNER CLASS THIS SATURDAY 

•Progenex is in stock at the gym!

•Beginner CrossFit every Saturday at 11:30am

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--TEAM WOD--

8 Rounds

10 Thrusters (115/75)

15 Plate Ground to Overhead (45/25)

20 Ab Mat Sit-ups 

*break the workout up as needed, partner not working will be holding a kettle bell. Kettle bell must be held in the air the entire time. If the kettle bell touches the floor each member will complete 10 burpees before continuing 

*20 min cap

06.19.14 Thursday

-NEWS/INFO-

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•Progenex is in stock at the gym!

•Beginner CrossFit every Saturday at 11:30am

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--THE WOD--

15 min amrap

5 Power Snatch (135/95)

10 Toes to Bar

15 KBS (53/35)

06.18.14 Wednesday

-NEWS/INFO-

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•Progenex is in stock at the gym!

•Beginner CrossFit every Saturday at 11:30am

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

15min to Find a 8RM Back Squat

--THE WOD--

3 Rounds

400m Run

12 Shoulder to Overhead (135/95)

15 Whippets

06.17.14 Tuesday

-NEWS/INFO-

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•Progenex is in stock at the gym!

•Beginner CrossFit every Saturday at 11:30am

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

5 Sets of:

2 Deadlifts+2 Hang Power Cleans

*warm up to a load that is challenging and stay with that load for all sets

--THE WOD--

12 min EMOTM

(every minute on the minute)

Odd Minutes Max Rep Wall Balls (20/14)

Even Minutes Max Reps Box Jumps 

*you score will be the total amount of reps

Rachael!

06.16.14 Monday

-NEWS/INFO-

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•Progenex is in stock at the gym!

•Beginner CrossFit every Saturday at 11:30am

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

5-5-5-5-5

Push Press

--THE WOD--

8 min amrap

10 Front Squats (155/105)

10 V-ups

20 Lateral Bar Hops

Steph!

06.14.14 Saturday

-NEWS/INFO-

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•Progenex is in stock at the gym!

•Beginner CrossFit every Saturday at 11:30am

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--TEAM WOD--

20 min amrap

30 Box Jumps (24"/20")

20 Push Press (115/75)

30 KBS (53/35)

*Teams of two, one partner works at a time. Share the load!

06.13.14 Friday

-NEWS/INFO-

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•Progenex is in stock at the gym!

•Beginner CrossFit every Saturday at 11:30am

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

3-3-3-3

Deadlift

--THE WOD--

8 Rounds

10 Wall Balls (20/14)

10 Pull-ups 

For time...

Pat!!!!

06.12.14 Thursday

-NEWS/INFO-

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•Progenex is in stock at the gym!

•Beginner CrossFit every Saturday at 11:30am

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--THE WOD--

4 Rounds

15 Thrusters (95/65)

15 Over the Bar Burpees

For time...

--MIDLINE--

3x1:00 min. planks

*rest as needed between sets 

Ingrid taking the CrossFit resting pose post wod.

06.11.14 Wednesday

-NEWS/INFO-

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•Progenex is in stock at the gym!

•Beginner CrossFit every Saturday at 11:30am

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--THE WOD--

"Double Dragon"

800m run

30 Power Snatch (115/75)

800m run

For time...

**Cash out:

3x15 PVC OHS

*focus on keeping the torso vertical and the bar positioned just behind the ear

Derek!

06.10.14 Tuesday

-NEWS/INFO-

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•Progenex is in stock at the gym!

•Beginner CrossFit every Saturday at 11:30am

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

10RM HBBS 

-then 10@95% of your 10RM

-then 10@90% of your 10RM

--THE WOD--

3 Rounds 

50 Double Unders (scaled 100 singles)

25 KBS (choose appropriate #)

20 H.R. Push-ups 

For time...

06.09.14 Monday

-NEWS/INFO-

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•Progenex is in stock at the gym!

•Beginner CrossFit every Saturday at 11:30am

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

5 Heavy sets of:

3 Power Cleans + 1 Front Squat

--THE WOD--

10 min amrap

15 Overhead Plate Lunge (45/25)

10 Clean and Jerks (115/75)

06.07.14 Saturday

JOIN US FOR LAURYNS FAREWELL WOD @10:30AM. THEN WE WILL BE HAVIN BEGINNER CROSSFIT AT 11:30am. ITS GONNA BE AN ACTION PACKED DAY!!!

--TEAM WOD--

"Farewell Lauryn"

20 min amrap

3 Handstand Push-ups 

10 Hang Power Cleans (135/95)

20 KBS (53/35)

*partner not working will be running 400m with a medicine ball

Lauryn chasing the always elusive muscle up.

06.06.14 Friday

-NEWS-

• CrossFit Teens today for the 12-18 year olds!!! Class will begins at 4pm!

• CF7C Beginner Class this coming Saturday at 11:30 am. All prospective members are invited!

• Progenex is on sale at the box! Come check out The New Chocolate Peanut Butter Smash Recovery

--TEAM FRIDAY--

(Teams of two)

100 Wall Balls (20/14)

80 Hand Release Push-ups 

60 Pull-ups 

40 Front Squats (155/105)

20 Supermans

*Strict 20 min cap.

06.05.14 Thursday

-NEWS-

• CrossFit Kids today for the 5-12yr olds!!! Class will begins at 4pm!

• CF7C Beginner Class this coming Saturday at 11:30 am. All prospective members are invited!

• Progenex is on sale at the box! Come check out The New Chocolate Peanut Butter Smash Recovery

--SWOD--

3-3-3

Strict Press

3-3-3

Push Press

--THE WOD--

"Stretch Armstrong"

400m Run buy in

3 Rounds

15 Deadlifts (225/155)

30 Sit-ups

400m Run buy out

GABE!

06.04.14 Wednesday

-NEWS-

• CrossFit Kids begins today for the 12-18 yr olds!!! Class will begins at 4pm!

• CF7C Beginner Class this coming Saturday at 11:30 am. All prospective members are invited!

• Progenex is on sale at the box! Come check out The New Chocolate Peanut Butter Smash Recovery

--SWOD--

10RM HBBS

*once you find your 10RM Drop down to 95% of that load and do another set of 10

--THE WOD--

7 min amrap

7 KBS L arm (53/35)

7 KBS R arm

7 Over the Box Burpees (24"/20")

7 V-ups

Millicent and Mary!

06.03.14 Tuesday

-NEWS-

• CrossFit Kids begins today for the 5-12 yr olds!!! Class will begins at 4pm!

• CF7C Beginner Class this coming Saturday at 11:30am. All prospective members are invited.

• Progenex is on sale at the box! Come check out The New Chocolate Peanut Butter Smash Recovery

--SWOD--

1-1-1-1-1

Hang Squat Clean

--THE WOD--

3 Rounds

12 Hang Power Clean (135/95)

400m run

20 Toes to Bar

For time...

06.02.14 Monday

-NEWS-

• CF7C Beginner Class this coming Saturday at 11am. All prospective members are invited.

• CrossFit Kids for ages 5-12 yrs old and 12-18 yrs old will begin this week June 3rd! Sign up at the gym.

• Progenex is on sale at the box! Come check out The New Chocolate Peanut Butter Smash Recovery

--SWOD--

2-2-2-1-1

Split Jerk

--THE WOD--

21 Thrusters (115/75)

30 Lateral Bar Hops

15 Thrusters 

30 Lateral Bar Hops

9 Thrusters 

30 Lateral Bar Hops