12.05.14 Friday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN NEXT WEEK!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--THE WOD--

"Dirty Cindy"

10-9-8-7-6-5-4-3-2-1

Power Cleans (135/95)

*after every set of cleans perform 1 Round of "Cindy"

5 Pullups

10 Pushups

15 Squats

For time...

The Chad!

12.04.14 Thursday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN NEXT WEEK!

•PROGENEX IS RESTOCKED WITH ALL NEW FLAVORS. DON'T WASTE TIME ON OTHER PROTEINS. RECOVER STRONGER!!

•KILL CLIFF CAN DRINKS AND PROTEIN BARS ARE FOR SALE AT THE BOX. ONLY THE BEST FOR OUR ATHLETES!!!

--BIRTHDAY WOD--

"The Millicent"

100 Double Unders

26 Power Snatch (95/65)

26 Hand Release Pushups 

26 Thrusters 

26 V-ups

26 Power Snatch 

100 Double Unders

(20 min cap)

Don't think for a second we forgot about your birthday young lady!!!

12.03.14 Wednesday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN NEXT WEEK!

--SWOD--

1RM Back Squat 

-then @80% max effort set

--THE WOD--

"Tabata"

Burpee Box Jumps 

Sit-ups 

Wall Balls

Squats!!!!!!

12.02.14 Tuesday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN NEXT WEEK

--SWOD--

15 min to Find a Max Power Clean and Jerk

--THE WOD--

10 min EMOTM

3 Clean and Jerk (155/105)

*the time remaining every minute complete as many burpees as possible. Your score for this WOD is the total amount of burpees

Art work by none other than Rachael!

12.01.14 Monday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE EXPECTED TO BE IN NEXT WEEK!

--SWOD--

5-5-5-5

Jerk Position Jerks

--THE WOD--

4 Rounds

20 KBS (choose #)

15 Toes to Bar

10 Overhead Plate Lunges (45/25)

For time...

Jenn, Coach Cody, and Marisa

11.29.14 SATURDAY

CF7C ONE YEAR ANNIVERSARY IS THIS MORNING AR 11:00am. BRING A SIDE DISH TO SHARE, LETS WOD, THEN HANG OUT WITH OUR COMMUNITY!!

--THE WOD--

WILL BE A SURPRISE 

11.27.14 Thursday 0930 only

--NEWS--

• ONLY ONE CLASS ON THURSDAY (THANKSGIVING) WHICH WILL BE HELD AT 9:30AM

• NO CLASS FRIDAY 

• ONE YEAR ANNIVERSARY WOD/POTLUCK THIS SATURDAY AT 11:00AM

--TURKEY DAY WOD--

(Partner WOD)

1 mile hill run buy in

Then...

100 Pullups

50 Burpees

100 Partner Wall Balls (20/14)

50 Burpees

100 Partner Sit-ups 

11.26.14 Wednesday

--NEWS--

• ONLY ONE CLASS ON THURSDAY (THANKSGIVING) WHICH WILL BE HELD AT 9:30AM

• NO CLASS FRIDAY 

• ONE YEAR ANNIVERSARY WOD/POTLUCK THIS SATURDAY AT 11:00AM

--SWOD--

1RM HBBS

-Then 1@95% 1@90%

--THE WOD--

"Isabel"

30 Snatch (135/95)

For time....

--MIDLINE--

3x12 Barbell Rollouts

11.25.14 Tuesday

--NEWS--

• ONLY ONE CLASS ON THURSDAY (THANKSGIVING) WHICH WILL BE HELD AT 9:30AM

• NO CLASS FRIDAY 

• ONE YEAR ANNIVERSARY WOD/POTLUCK THIS SATURDAY AT 11:00AM

--SWOD--

Find a heavy set of:

2 Push Press + 1 Split Jerk

*no more than 15 minutes

(BEAT LAST WEEKS LOAD!)

--THE WOD--

6 Rounds

10 Push Press (95/65)

10 KBS (choose load)

20 Lateral Hops 

For time...

(20 min time cap)

11.24.14 Monday

--NEWS--

• ONLY ONE CLASS ON THURSDAY (THANKSGIVING) WHICH WILL BE HELD AT 9:30AM

• NO CLASS FRIDAY 

• ONE YEAR ANNIVERSARY WOD/POTLUCK THIS SATURDAY AT 11:00AM

--BIRTHDAY WOD--

"THE JOE"

26 min amrap

11 Power Cleans (185/125)

24 Double Unders

11 Burpees over the bar 

24 Double Unders

11.21.14 Friday

--NEWS--

•FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM. COME CHECK US OUT!

•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.

--SKILLS--

3x10 Strict HSPU

*if you cannot do strict then do band assisted of box HSPU. Rest 90 sec between

--THE WOD--

5 Rounds

400m Run

15 Shoulder to Overhead (115/75)

20 Wall Balls (20/14)

For time...

11.20.14 Thursday

--NEWS--

•FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM. COME CHECK US OUT!

•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--

"The Jeff"

20 min amrap

20 Toes to Bar

20 Power Snatch (95/65)

20 Burpees

**This is Jeffs going away WOD. It's got a few things that Jeff really loves...mainly toes to bar. We will miss you Jeff!!!!

Our first WOD with Jeff

Jeff you have grown to be a member of our family!

11.19.14 Wednesday

--NEWS--

•FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM. COME CHECK US OUT!

•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--

3RM Back Squat

Then 3@95% 3@90%

--THE WOD--

"Death By Clean and Jerk"

1 Clean and Jerk (135/95) min 1

2 Clean and Jerk min 2

3 Clean and Jerk min 3

4 Clean and Jerk min 4

5 Clean and Jerk min 5

Etc...

Keep going until the amount of Clean and Jerls cannot be completed in the proper time. Your score is the round you make it to.

11.18.14 Tuesday

--NEWS--

•FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM. COME CHECK US OUT!

•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--

Find a heavy set of:

1 Snatch Grip Push Press + 3 OHS

--THE WOD--

(Compare to 03.25.14)

8 min amrap

15 KBS (choose #)

20 Sit-ups 

15 Plate Lunges (45/25)

Coach Cody and Travis at the Dynamic Duo

11.17.14 Monday

--NEWS--

•FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM. COME CHECK US OUT!

•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--

Find a heavy set of:

2 Push Press + 1 Split Jerk

*no more than 15 minutes

--THE WOD--

30 Pullups

15 Cleans (185/125)

20 Pullups

12 Cleans 

10 Pullups

9 Cleans

For time...

The crew after the Dynamic Duo

11.15.14 Saturday (Gym Closed)

ALL CLASSES ARE CANCELLED TOMORROW (SATURDAY).

COME SUPPORT ALL THE CF7C TEAMS IN THE DYNAMIC DUO AT KITSAP CROSSFIT. FIRST WOD STARTS AT 9:30AM. COME OUT AND SUPPORT!!!

11.14.14 Friday

--NEWS--

•NO CLASS THIS SATURDAY. COME OUT AND SUPPORT OUR TEAMS AT THE DYNAMIC DUO HELD AT KITSAP CROSSFIT

•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.

--TEAM FRIDAY--

(Teams of two)

400m Partner Run

50 Power Snatch (95/65)

50 Ring Dips

50 Wall Balls (20/14)

400m Partner Run

50 Power Snatch

50 Ring Dips

50 Wall Balls 

400m Partner Run

**One partner works at a time. Both partners run together.

11.13.14 Thursday

--NEWS--

•NO CLASS THIS SATURDAY. COME OUT AND SUPPORT OUR TEAMS AT THE DYNAMIC DUO HELD AT KITSAP CROSSFIT

•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--

5 Sets of:

2 Strict Press + 2 Push Press

--THE WOD--

5 Rounds

10 Push Press (135/95)

10 Chest To Bar Pullups 

10 Box Jumps (30"/24")

For time....

**20 min time cap 

Follow us on INSTAGRAM @crossfit7cities!!!

11.12.14 Wednesday

--NEWS--

•NO CLASS THIS SATURDAY. COME OUT AND SUPPORT OUR TEAMS AT THE DYNAMIC DUO HELD AT KITSAP CROSSFIT

•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--

3RM Back Squat 

-then 3@95%

--THE WOD--

9 min amrap

3 Hand Stand Push-ups

6 Hang Cleans (165/115)

9 Toes To Bar

Brent!

11.11.14 Tuesday

--NEWS--

•ALL CLASSES WILL RUN AS NORMAL TODAY WITH THE EXCEPTION OF 7PM. NO 7PM CLASS TODAY ONLY (TUESDAY)

•NO CLASS THIS SATURDAY. COME OUT AND SUPPORT OUR TEAMS AT THE DYNAMIC DUO HELD AT KITSAP CROSSFIT

•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.

--VETERANS DAY HERO WOD--

"Hansen"

5 Rounds

30 KBS (choose #)

30 Burpees

30 Sit-ups

**45 min cap

(You can also do this with a partner. Decide in class)

11.10.14 Monday

--NEWS--

•NO CLASS THIS SATURDAY. COME OUT AND SUPPORT OUR TEAMS AT THE DYNAMIC DUO HELD AT KITSAP CROSSFIT

•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--

1-1-1-1-1

Split Jerk

*work up to a max split jerk

--THE WOD--

12 min amrap

30 Double Unders

10 Thrusters (115/75)

Casey!

11.08.14 Saturday

--NEWS--

•FREE BEGINNER CLASS SATURDAY AT 11:30AM!!! TELL FRIENDS AND FAMILY AND HELP GROW OUR COMMUNITY!!!

•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--

"Cindy"

20 min amrap of:

5 Pullups

10 Pushups

15 Squats

This will be put to use during this one...

Check out Gabes awesome transformation!

11.07.14 Friday

--NEWS--

•FREE BEGINNER CLASS SATURDAY AT 11:30AM!!! TELL FRIENDS AND FAMILY AND HELP GROW OUR COMMUNITY!!!

•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--

(TEAMS OF TWO)

"THE MIKE"

400m run

45 Burpees

45 Front Squats (135/95)

45 Pushups

45 V-Ups 

400m run

**20 min cap

Happy Birthday Mike!

11.06.14 Thursday

--NEWS--

•FREE BEGINNER CLASS SATURDAY AT 11:30AM!!! TELL FRIENDS AND FAMILY AND HELP GROW OUR COMMUNITY!!!

•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--

14 min amrap

14 Overhead Squat (95/65)

14 Chest to Bar Pullups 

Ingrid!!!

11.05.14 Wednesday

--NEWS--

•FREE BEGINNER CLASS SATURDAY AT 11:30AM!!! TELL FRIENDS AND FAMILY AND HELP GROW OUR COMMUNITY!!!

•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--

3RM Pause Back Squat

*2 sec pause in bottom each rep

--THE WOD--

"Randy"

75 Power Snatch (75/55)

For time...

**15 min cap

The Chad!!!

11.04.14 Tuesday

--NEWS--

•FREE BEGINNER CLASS SATURDAY AT 11:30AM!!! TELL FRIENDS AND FAMILY AND HELP GROW OUR COMMUNITY!!!

•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--

5-5-5-3-3

Deadlift (fast)

*work up to  heavy but not maximal sets

Focus on Postion and speed of the barbell

--THE WOD--

7 min amrap

Burpee Box Jumps (24/20)

*EMOTM 7 Deadlifts (225/155)

Winnie!

11.03.14 Monday

--NEWS--

•FREE BEGINNER CLASS SATURDAY AT 11:30AM!!! TELL FRIENDS AND FAMILY AND HELP GROW OUR COMMUNITY!!!

•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--

3-3-3-3-3

Push Jerk

--THE WOD--

12 min amrap

6 Handstand Push-ups

9 Clean and Jerks (115/75)

12 Split Jumps

Jen2 !!!