Friday, October 31, 2014

11.01.14 Saturday

--NEWS--
•NO BEGINNER CLASS TODAY
(SATURDAY)

•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.

--THE WOD--
(15 min. AMRAP)
5 Pullups 
10 Power Clean (135/95)
15 Wall Balls (20/14)

Thursday, October 30, 2014

10.31.14 Friday

--NEWS--
• THERE WILL BE NO EVENING CLASSES TODAY (FRIDAY) (HALLOWEEN) THE ONLY CLASSES WE WILL BE HAVING WILL BE 5:30AM AND 10:30AM

•NO BEGINNER CLASS THIS
SATURDAY

•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.

--THE WOD--
5 Rounds
10 Power Snatch (115/75)
400m Run
For time...


Wednesday, October 29, 2014

10.30.14 Thursday

--NEWS--
• THERE WILL BE NO EVENING CLASSES THIS FRIDAY (HALLOWEEN)
THE ONLY CLASSES WE WILL BE HAVING WILL BE 5:30AM AND 10:30AM

•NO BEGINNER CLASS THIS
SATURDAY

•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.

--BIRTHDAY WOD--
"The Melissa+1"
But in: 31 Whippets
3 Rounds
10 Thrusters (135/95)
29 Toes To Bar
Buy out: 31 Whippets
**20 MIN. CAP


So let us tell you about this girl...she also celebrated a birthday this week. Yesterday actually, so we will honor her today and let me tell you why. Melissa started with us here in Washington back when we were a tiny garage gym. She was our very FIRST MEMBER at CF7C once we relocated here. Not only was she our first member but also her and her husband were our first friends here! Today we will celebrate her birth as we do all others which is with a great wod!

Tuesday, October 28, 2014

10.29.14 Wednesday

--NEWS--
• THERE WILL BE NO EVENING CLASSES THIS FRIDAY (HALLOWEEN)
THE ONLY CLASSES WE WILL BE HAVING WILL BE 5:30AM AND 10:30AM

•NO BEGINNER CLASS THIS
SATURDAY

•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.

--SWOD--
6RM Back Squat
-Then 6@95% 6@90%

--BIRTHDAY WOD--
As per popular request...

"Maddy Cakes"
42 Double Unders
42 KBS (53/35)
42 Double unders 
42 Sit-ups 
42 Double unders 
42 Jumping Squats (45/35 "empty barbell)
For time...

((15 MIN. CAP))

Maddy Cakes!

Monday, October 27, 2014

10.28.14 Tuesday

--NEWS--
• THERE WILL BE NO EVENING CLASSES THIS FRIDAY (HALLOWEEN)
THE ONLY CLASSES WE WILL BE HAVING WILL BE 5:30AM AND 10:30AM

•NO BEGINNER CLASS THIS
SATURDAY

•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.

--SWOD--
1 Hang Squat Clean 
Every 30 sec. For 7 minutes
*choose a moderate load 

--THE WOD--
3 Rounds
21 Burpees over the box (24"/20")
15 Chest to Bar Pullups
9 Pullups
*if you cannot do chest to bar then you will be doing 24 Pullups (or 24 scaled Pullups)
For time...

C-Star!!!

Sunday, October 26, 2014

10.27.14 Monday

--NEWS--
• THERE WILL BE NO EVENING CLASSES THIS FRIDAY (HALLOWEEN)
THE ONLY CLASSES WE WILL BE HAVING WILL BE 5:30AM AND 10:30AM

•NO BEGINNER CLASS THIS
SATURDAY

•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.

--SWOD--
8-8-8-8
Strict Press

--THE WOD--
8 min amrap
12 Deadlifts (155/105)
12 Push Press
24 Lateral Bar Hops


The crowd at Barbell For Boobs.

Thursday, October 23, 2014

10.24.14 Friday

--NEWS--
•BARBELL FOR BOOBS IS THIS SATURDAY OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WEAR PINK BRING FAMILY

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

--TEAM WOD--
Teams of 2:
7 min amrap
14 Hang Power Snatch (75/55)
14 Box Jump Overs (30/24)
immediately followed by:
7 min amrap
14 KBS (53/35)
14 Toes to Bar
immediately followed by:
7 min amrap
200m Partner Relay


BARBELLS FOR BOOBS
Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boobs site under "CF7C Nation".
 

Wednesday, October 22, 2014

10.23.14 Thursday

--NEWS--
•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WEAR PINK BRING FAMILY

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

--THE WOD--
"Diane"
21-15-9
Deadlifts (225/155)
Handstand Push-ups 
For time...

--MIDLINE--
3x1:00 min partner weighted planks
*rest 60 sec between
**working to a maximal load

Jenn!!!!


BARBELLS FOR BOOBS
Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boobs site under "CF7C Nation".

Tuesday, October 21, 2014

10.22.14 Wednesday

--NEWS--
•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WEAR PINK BRING FAMILY

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

--SWOD--
6RM HBBS
-Then 6@90%

--THE WOD--
Wall Balls (20/14)
Hand Release Push-ups 
For time...


BARBELLS FOR BOOBS
Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boobs site under "CF7C Nation".

Monday, October 20, 2014

10.21.14 Tuesday

--NEWS--
•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WEAR PINK BRING FAMILY

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

--SWOD--
4x90 sec max reps of Strict Pull-ups
*90 sec rest between
(Scaled athletes will use bands and rings)

--THE WOD--
(Compare to 12.31.13)
6 Rounds
1 Min Max Effort Double Unders
1 Min Max Effort Power Clean (135/95)
*30 Sec. Rest Between Rounds



BARBELLS FOR BOOBS
Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boobs site under "CF7C Nation".

Sunday, October 19, 2014

10.20.14 Monday

--NEWS--
•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WEAR PINK BRING FAMILY

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

--SWOD--
3-3-3-3-3
Pause Overhead Squats
*strict 3 sec pause in the bottom each rep. Use a moderate load.

--THE WOD--
"Jackhammer"
Power Snatch (95/65)
Burpees 




BARBELLS FOR BOOBS
Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boobs site under "CF7C Nation".

Friday, October 17, 2014

10.18.14 Saturday

--NEWS--
•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WEAR PINK BRING FAMILY

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!


--THE WOD--
"Helen, with a twist"
3 Rounds
400m run
21 KBS (53/35)
12 pull-ups 
21 Wall Balls (20/14)
For time...

Dom!


BARBELLS FOR BOOBS
Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boobs site under "CF7C Nation".

Thursday, October 16, 2014

10.17.14 Friday

--NEWS--
•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WHERE PINK BRING FAMILY

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!
 
--TEAM WOD--
(COMPARE TO 06.27.14)
(TEAMS OF TWO)
•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

Rope climbs!


BARBELLS FOR BOOBS
Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boobs site under "CF7C Nation".

Wednesday, October 15, 2014

10.16.14 Thursday

--NEWS--
•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WHERE PINK BRING FAMILY

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

--SKILL--
**20 minutes**
Rope Climb Skills Lab

--THE WOD--
10 min amrap
12 Toes To Bar
6 Power Cleans (185/115)
40 Double Unders

Our hopes is for our gym to be full of pink October 25th!!! 

Tuesday, October 14, 2014

10.16.14 Wednesday

--NEWS--
•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WHERE PINK BRING FAMILY

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

--SWOD--
6RM Back Squat

--THE WOD--
"Midline March"
3 Rounds
25 Straight Leg Sit-ups 
12 Overhead Lunges (135/95)
1:00 min handstand hold
For time...

Melissa !!!

BARBELLS FOR BOOBS
Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boobs site under "CF7C Nation".

Monday, October 13, 2014

10.15.14 Tuesday

--NEWS--
•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WHERE PINK BRING FAMILY

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

--SWOD--
3-3-3-3-3
Deadlift
*work up to a heavy set of three

--THE WOD--
3 Rounds
24 KBS (choose #)
16 Pull-ups
8 Push Jerks (155/105)
For time....
*20 min time cap


BARBELLS FOR BOOBS
Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boobs site under "CF7C Nation".

Fran!

Sunday, October 12, 2014

10.14.14 Monday

--NEWS--
•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WHERE PINK BRING FAMILY

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

--SWOD--
5-5-5-5-5 
Push Press
*warmup to a moderate weight and then use for all sets 

--THE WOD--
12 min EMOTM
8 Thrusters (75/55)
*with remaining time max reps of Burpees. Your score is the number of Burpees you complete.


BARBELLS FOR BOOBS
Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boobs site under "CF7C Nation".

Friday, October 10, 2014

10.11.14 Saturday

--NEWS--
•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WHERE PINK BRING FAMILY

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

--THE WOD--
"Clutch"
12 min amrap
15 Wall Balls (20/14)
10 Power Cleans (135/95)


"The" Jeff!

Thursday, October 9, 2014

10.10.14 Friday

--NEWS--
•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WHERE PINK BRING FAMILY

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

BFB-BLACK-02Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boos site under "CF7C Nation".

--TEAM WOD--
(Teams of 2)
35 Overhead Barbell Lunges (95/65)
35 Pull-ups 
400m partner med ball run
25 Overhead Barbell Lunges
25 Pull-ups 
400m run partner med ball run
15 Overhead Barbell Lunges
15 Pull-ups 
400m partner med ball run
**Partners share the work but only one works at a time. Both partners must run together.

Wednesday, October 8, 2014

10.09.14 Thursday

--NEWS--
•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WHERE PINK BRING FAMILY

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!
BFB-BLACK-02Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boos site under "CF7C Nation".

--THE WOD--
EMOTM For as long as possible or 20:00min:
ODD Minutes 
20 Lateral Bar Hops
5 Power Snatch (95/65)
EVEN Minutes
7 Push Press (95/65)
7 Whippets

Ready to wod!

Tuesday, October 7, 2014

10.08.14 Wednesday

--NEWS--
•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WHERE PINK BRING FAMILY

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

BFB-BLACK-02Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boos site under "CF7C Nation".

--SWOD--
8RM Back Squat
-then 8@95% and 8@90%

--THE WOD--
8 min amrap
20 KB Snatch (53/35)
8 Handstand Push-ups 
*alternate arms in the KB Snatch every 10 reps, handstand push-ups can be done with a kip or strict.


Post WOD after "THE JIM"

Monday, October 6, 2014

10.07.14 Tuesday

--NEWS--
•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

--SWOD--
Find a heavy set of 3 reps of:
Power Clean

--BIRTHDAY WOD--
"The Jim"
400m run
36 Box Over Burpees (24/20)
36 Wall Balls (20/14)
400m run
36 Pull-ups
36 Push-ups
400m run
For time...
*20 min time cap 

Happy Birthday Jim!!!

Sunday, October 5, 2014

10.06.14 Monday

--NEWS--
•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

--SWOD--
3-3-3-3-3
Overhead Squat

--THE WOD--
"Annie"
Double Unders 
Sit-ups 

BFB-BLACK-02Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause!

Thursday, October 2, 2014

10.03.14 Friday

--NEWS--
•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

--ENDURANCE--
"Lung Exercise"

--THE WOD--
3 Rounds
20 Overhead KB Lunge(Left arm) (53/35)
25 Wall Balls (20/14)
20 Overhead KB Lunge(Right arm)
25 Lateral Jumps (over KB)


BFB-BLACK-02Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause!


Wednesday, October 1, 2014

10.02.14 Thursday

--NEWS--
•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

--STRENGTH/SKILL--
4x15 Ring Dips
*rest 2 min between sets
(Scale as needed)

--THE WOD--
10 min amrap
1:00 min handstand hold buy in
Then...
5 Deadlifts (275/175)
10 Box Jump Overs
15 V-ups
*amrap starts off with the handstand hold. The remaining 9 minutes is the amrap.


The Deadlift