12.30.15 Wednesday

We hope everyone had a very Merry Christmas. This week for the New Year Holiday we will be operating under a modified schedule. Here it is:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-New Years Eve

10:30am only 

>Friday-New Years (Closed)

>Saturday-normal classes

If there are any questions feel free to contact us! 

--SWOD--

1RM Paused Back Squat

*3 sec in the bottom of the squat

--then 3@80%

--THE WOD--

17 min amrap 

"The Kara Webb"

26 Wall Balls (20/14)

12 SDHP (115/75)

30 Double Under

12.29.15 Tuesday

We hope everyone had a very Merry Christmas. This week for the New Year Holiday we will be operating under a modified schedule. Here it is:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-New Years Eve

10:30am only 

>Friday-New Years (Closed)

>Saturday-normal classes

If there are any questions feel free to contact us! 

--SWOD--

1RM Front Squat

*paused 3 sec in the bottom of the squat

-then 3@80% no pause

--THE WOD--

60 Bar Facing Burpees

30 Shoulder to Overhead (165/115)

10 Deadlifts 

For time...

*15 min cap 

How many felt like this after Monday's WOD?

12.28.15 Monday

We hope everyone had a very Merry Christmas. This week for the New Year Holiday we will be operating under a modified schedule. Here it is:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-New Years Eve

10:30am only 

>Friday-New Years (Closed)

>Saturday-normal classes

If there are any questions feel free to contact us! 

--SWOD--

5-5-5-5-5

Ring Dips

*use load if needed. Slow and controlled every rep

--THE WOD--

20 min amrap

9 Pullups

15 Power Cleans (135/95)

21 Squats

*firebreathers may do Chest to Bar Pullups

The crew warming up!

12.26.15 Saturday

--THE WOD--

800m Run

15 Clean and Jerk (135/95)

400m Run

15 Clean and Jerk

800m Run

15 Clean and Jerk

For time...

Christmas Eve Crew

12.24.14 Thursday

Here's the Schedule for the rest of the week:

>Thursday-Christmas Eve

10:30am only 

>Friday-Christmas (Closed)

>Saturday-normal classes

We hope everyone has a great week filled with family and fun! Contact us if you have any questions. Merry Christmas!

--THE WOD--

(Teams of two)

24 min amrap

24 Wall Balls (20/14)

24 KBS (choose load)

24 Hand Release Burpees

24 Sit-ups

*partner not working is holding the kettle bell pet rock style. Kettle bell is to be picked up once the workout starts by a partner. Kettle bell must be handed off after each switch is made. If the kettle bell hits the ground after the workout starts both team members must run 400m

12.23.15 Wednesday

Here's the Schedule for this week:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-Christmas Eve

10:30am only 

>Friday-Christmas (Closed)

>Saturday-normal classes

We hope everyone has a great week filled with family and fun! Contact us if you have any questions. Let's have a great week!

--SWOD--

5 min EMOTM

3 Power Snatch (135/95)

Then...

5 min EMOTM

3 Power Snatch (155/105)

*if the rx weight cannot be completed choose a load that allows good positions

--THE WOD--

"Kick Start My Heart"

30 Thrusters (95/65)

90 Double Unders

20 Thrusters

60 Double Unders

10 Thrusters

30 Double Unders

For time...

(Twice the amount of singles if you do not have double Unders)

12.22.15 Tuesday

Here's the Schedule for this week:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-Christmas Eve

10:30am only 

>Friday-Christmas (Closed)

>Saturday-normal classes

We hope everyone has a great week filled with family and fun! Contact us if you have any questions. Let's have a great week!

--SWOD--

3-3-3-1

Back Squat

*work up in load

--THE WOD--

6 Rounds

10 Toes to Bar

10 Shoulder to Overhead (135/95)

For time...

*18 min Cap

Ian

12.21.15 Monday

Here's the Schedule for this week:

>Monday-normal classes

>Tuesday-normal classes

>Wednesday-normal classes

>Thursday-Christmas Eve

10:30am only 

>Friday-Christmas (Closed)

>Saturday-normal classes

We hope everyone has a great week filled with family and fun! Contact us if you have any questions. Let's have a great week!

--SWOD--

8-6-4-2

Push Press

*work up in load

(Athletes can choose to use racks or not)

--THE WOD--

14 min amrap

200m Run

50 Lunges

30 Hang Power Cleans (155/105)

12.19.15 Saturday

--THE WOD--

3 Rounds 

800m Run

21 KBS

21 Toes to Bar

For time...

12.18.15 Friday

--TEAM WOD--

(Teams of 2)

22 min amrap

30 Clean and Jerk (135/95)

30 Wall Balls (20/14)

30 Box Jumps (24"/20")

*one partner works at a time switch as needed

12.17.15 Thursday

--THE WOD--

100 Double Unders

80 Sit-ups

60 SDHP (95/65)

40 Burpees 

20 HSPU

For time...

*20 min time cap

Kennedy

12.16.15 Wednesday

--SWOD--

5 min EMOTM

3 Power Cleans (205/145)

Then...

5 min EMOTM

3 Power Cleans (225/155)

--THE WOD--

4 Rounds

15 Front Squat (135/95)

400m Run

For time...

Lyndsi

12.15.15 Tuesday

--SWOD--

5-5-3-3-3

Back Squat

*work up in load

--THE WOD--

15 min amrap

10 Power Snatch (115/75)

15 Push-ups

20 Jump Squats

Your Coaches posing....

12.14.15 Monday

--SWOD--

10-8-6-4-2

Push Press

*build up in weight 

--THE WOD--

5 Rounds

16 Pullups

8 Shoulder to Overhead (155/105)

For time...

**18 min Time Cap

The crew!

12.11.15 Friday

-DON'T FORGET ABOUT OUR IN HOUSE CHRISTMAS THROWDOWN HAPPENING THIS WEEKEND AT 

9:30AM. 

-NO 6PM CLASS THIS FRIDAY TO ALLOW FOR SET UP FOR OUR EVENT. PLEASE PLAN ACCORDINGLY 

--THE WOD--

(Teams of 2)

20 min amrap

40 Double Unders

30 Pullups

20 Shoulder to Overhead (135/95)

*partner works at a time. Partner not working will be holding a Wall Sit

Derrick

12.10.15 Thursday

-DON'T FORGET ABOUT OUR IN HOUSE CHRISTMAS THROWDOWN HAPPENING THIS WEEKEND AT 

9:30AM. 

-NO 6PM CLASS THIS FRIDAY TO ALLOW FOR SET UP FOR OUR EVENT. PLEASE PLAN ACCORDINGLY 

--THE WOD--

"Tabata"

Wall Balls (20/14)

Sit-ups 

KBS (53/35)

Row Cal

The Chad

12.09.15 Wednesday

-DON'T FORGET ABOUT OUR IN HOUSE CHRISTMAS THROWDOWN HAPPENING THIS WEEKEND AT 

9:30AM. 

-NO 6PM CLASS THIS FRIDAY TO ALLOW FOR SET UP FOR OUR EVENT. PLEASE PLAN ACCORDINGLY 

--SWOD--

3-3-3-3-3

Deadlift 

*work up but maintain good positions

--THE WOD--

"11.2"

9 Deadlifts (155/105)

12 Push-ups

15 Box Jumps (24"/20")

12.08.15 Tuesday

-DON'T FORGET ABOUT OUR IN HOUSE CHRISTMAS THROWDOWN HAPPENING THIS WEEKEND AT 

9:30AM. 

-NO 6PM CLASS THIS FRIDAY TO ALLOW FOR SET UP FOR OUR EVENT. PLEASE PLAN ACCORDINGLY 

--SWOD--

1RM Back Squat

*then after you find your heavy single remove 30% of the weight for a max effort set 

--THE WOD--

3 Rounds

7 Power Cleans (205/155)

21 Toes to Bar

For time...

Anna

12.07.15 Monday

-DON'T FORGET ABOUT OUR IN HOUSE CHRISTMAS THROWDOWN HAPPENING THIS WEEKEND AT 

9:30AM. 

-NO 6PM CLASS THIS FRIDAY TO ALLOW FOR SET UP FOR OUR EVENT. PLEASE PLAN ACCORDINGLY 

--SWOD--

10-8-6-4-2

Strict Press

*build up in load

--THE WOD--

(Compare to 11.05.14)

"Randy"

75 Power Snatch (75/55)

For time...

12.05.15 Saturday

--THE WOD--

3 Rounds

20 Thrusters (95/65)

400m Run

For time...

Be sure to tune in tomorrow at 11am to cheer on our very own Casey Campbell!

12.03.15 Thursday

--THE WOD--

5 Rounds

1 min Max Reps KBS (53/35)

1 min Max Reps box Jumps (24"/20")

1 min Max Reps Wall Balls (20/14)

Rest 1 min between rounds...

Hard work!

12.04.15 Friday

--TEAM WOD--

(Teams of two)

"Cinnamon"

17 min amrap

27 Clean and Jerk (115/75)

11 Front Squat

28 Sit-ups

*this work out will be pace horse style one partner will be running 400m while the other partner is working on the amrap partner will switch every 400m

Cinnamon

12.02.15 Wednesday

--THE WOD--

"The Vanessa"

Run 800m then...

2 Rounds

29 Pullups

29 Lateral Bar Hops

29 Push Jerk (155/105)

29 Hand Release Push-ups 

For time...

Coach Vanessa is another year older!

12.01.15 Tuesday

--SWOD--

3RM Back Squat

*pause 5 sec each rep

--THE WOD--

"Loriana"

12 min amrap

32 Double Unders

29 Squats

11 Power Cleans (185/125)

Loriana

11.30.15 Monday

--SWOD--

10 min EMOTM

3 Snatch (155/105)

*if cannot complete the prescribed load choose a load that you can do for consecutive reps

--THE WOD--

21 Power Snatch (95/65)

21 Bar over Burpees 

15 Overhead Squat 

15 Bar Over Burpees

9 Power Snatch

9 Bar over Burpees

For time...

Kyle

11.27.15 Friday

*ONE CLASS ONLY FRIDAY AT 10:30AM

--THE WOD--

(TEAMS OF 2)

"Gale"

20 min amrap

11 Shoulder to Overhead (135/95)

27 Burpees

69 Partner Wall Balls (20/14)

*one athlete works at a time 

The Thanksgiving Crew

11.26.15 Thursday

--NEWS--

Good evening CF7C, We just want to let everyone know that this week we will be having a modified schedule so that our Coaching Staff and Members can spend some quality time with their families for the Thanksgiving Holiday. On Thursday (Thanksgiving), we will be having one class at 9am. This will be our Turkey Day WOD! On Friday we will also be holding one class at 10:30am. Class schedule will resume as normal Saturday. If you have any further questions feel free to contact us.

--TURKEY DAY WOD--

(TEAMS OF TWO)

25 min amrap

10 Pullups

20 Hand release Push-ups 

30 Squats

40 Sit-ups 

*Every 5 min Run 200m with your partner 

11.24.15 Tuesday

--NEWS--

Good evening CF7C, We just want to let everyone know that this week we will be having a modified schedule so that our Coaching Staff and Members can spend some quality time with their families for the Thanksgiving Holiday. On Thursday (Thanksgiving), we will be having one class at 9am. This will be our Turkey Day WOD! On Friday we will also be holding one class at 10:30am. Class schedule will resume as normal Saturday. If you have any further questions feel free to contact us.

--SWOD--

3RM Back Squat

*3 sec pause first rep only

--THE WOD--

(We would like to Welcome back our good friends Davis and Frank from a little time out to sea. This WOD is for them!)

"Welcome back"

14 min (amrap)

400m Run

14 Hang Power Cleans (165/115)

40 Double Unders

For time...

Holiday In-House Throwdown is set for December 12th! Have you teamed up? Sign up at the gym!!!

11.23.15 Monday

--NEWS--

Good evening CF7C family. We hope everyone is having an amazing weekend. We just want to let everyone know that this week we will be having a modified schedule so that our Coaching Staff and Members can spend some quality time with their families for the Thanksgiving Holiday. On Thursday (Thanksgiving), we will be having one class at 9am. This will be our Turkey Day WOD! On Friday we will also be holding one class at 10:30am. Class schedule will resume as normal Saturday. If you have any further questions feel free to contact us.

--SWOD--

1RM Tempo Front Squat

(5 sec down/2 sec pause/2 sec up)

--THE WOD--

4 Rounds

21 Wall Balls (20/14)

15 Burpees

9 Sumo Deadlift High Pull (115/75)

For time...

*20 min Time Cap

Coach Richard

11.21.15 Saturday

*NORMAL CLASS TOMORROW. HOWEVER WE DO ENCOURAGE EVERYONE AFTER CLASS TO HEAD OUT TO AGATE PASS CROSSFIT IN POULSBO TO CHEER ON ALL OUR CF7C TEAMS COMPETING AT THE BREASTICULAR BEATDOWN! THE EVENT STARTS AT 9:30AM. COME OUT AND SUPPORT!!!

--THE WOD--

7 Rounds

7 Power Cleans (95/65)

7 Thrusters

7 V-ups

For time...

(20 min cap)

Coach Cody

11.20.15 Friday

--TEAM FRIDAY--

20 min amrap

30 Box Jump Overs (24"/20")

20 Burpees

10 Front Rack Lunge (135/95)

*one athlete works at a time, share the work as you would like.

Laurie

11.19.15 Thursday

--THE WOD--

"Echo Helen"

8 min amrap

400m Run

21 KBS (53/35)

12 Pullups

*Rest 2 min

3 Rounds

400m Run

21 KBS (53/35)

12 Pullups 

For time...

"Practice makes perfect!"

11.17.15 Tuesday

--SWOD--

1RM Back Squat

*no pause Lets grab a Pr!

--THE WOD--

3 Rounds

14 Power Snatch (95/65)

70 Double Unders

For time...

11.18.15 Wednesday

--SWOD--

10 min EMOTM

Hang Clean+Jerk 

*increasing in load

--THE WOD--

21-18-15-12-9-6

Push Jerk (115/75)

*run 200m between each set

Sindy

11.16.15 Monday

--SWOD--

1RM Front Squat

*no pause Lets go after a Pr!

--THE WOD--

30 Deadlift (135/95)

30 Toes to Bar

20 Power Cleans

20 Toes to Bar

10 Front Squat

10 Toes to Bar

For time...

(20 min time cap)

Ingrid

11.13.15 Friday

--TEAM WOD--

(Teams Of Two)

"Farewell"

10 Rope Climbs

21 Sumo Deadlift High Pull (95/65)

21 V-ups

8 Rope Climbs

18 Sumo Deadlift High Pull

18 V-ups

6 Rope Climbs

15 Sumo Deadlift High Pull

15 V-ups

4 Rope Climbs

12 Sumo Deadlift High Pull

12 V-ups

2 Rope Climbs

9 Sumo Deadlift High Pull

9 V-ups

For time...

John

11.12.15 Thursday

--SWOD--

1RM Paused Back Squat

*3 sec in the bottom of your squat

--THE WOD--

3 Rounds

400m Run

21 KBS (53/35)

21 Goblet Squats 

For time...

Got Barbells?.......

11.11.15 Wednesday

Today we will be repeating some movements that we have done this week. We will be doing that to participate in a Veterans Day worldwide CrossFit Held tribute.

Here's some info on it:

The Three Wise Men Veterans Day Tribute launched a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we asked individuals to participate in a tribute workout in their home gyms across the country on Wednesday, November 11th.

We kicked off the campaign for our veterans with a special tribute event on the deck of the USS Midway in San Diego, California on October 18, 2014. This year, we are back and hosting the Tribute event back on the Midway on Nov 7th, then around the nation on Nov 11th. These warriors fought for our country, now it is our turn to fight for them.

--THE TRIBUTE WOD--

"Jeremy"

4 min amrap

5 Hang Snatch (135/95)

10 Burpees over the bar

Rest 2 min

"Ben"

4 min amrap

10 Power Cleans 

20 Pullups 

Rest 2 min 

"Beau"

15 Box Jump Overs (24"/20")

30 Wall Balls

Remember this is a Tribute WOD and is meant to be a time to get together to give tribute to our veterans. See you at the box.

11.10.15 Tuesday

--THE WOD--

"240 Reps"

24 Thrusters (95/65)

24 Push-ups 

24 Sit-ups 

24 Pullups 

24 Bar Over Burpees

24 Push Press

24 Pullups

24 Sit-ups 

24 Push Press

24 Thrusters 

For time...

**30 min time cap

11.09.15 Monday

--SWOD--

1RM Paused Front Squat

*3 sec pause in the bottom

--THE WOD--

"The Mike"

12 min amrap

46 Double Unders 

46 Hang Power Cleans (115/75)

46 Squats

CF7C on the Podium!

11.06.15 Friday

--NEWS--

THE BOX WILL BE CLOSED THIS SATURDAY AS WE GO OUT TO SUPPORT BOTH THE DYNAMIC DUO HELD AT KITSAP CROSSFIT AND THE TRIDENT OPEN BEING HELD AT TRIDENT ATHLETICS IN TACOMA. WE HAVE A FEW ATHLETES LIFTING AT THE MEET IN TACOMA AND SEVERAL TEAMS COMPETING AT THE COMPETITION AT KITSAP CROSSFIT. BOTH EVENTS BEGIN AT 9am. PLEASE COME OUT AND SUPPORT OUR COMMUNITY!!!

-Dynamic Duo III

20714 State Hwy

305 NE Poulsbo WA

-Trident Open

5206 South Tacoma way

Tacoma WA

--TEAM WOD--

(Teams of 2)

20 Hand Release Burpees (each partner)

30 Clean and Jerks (135/95)

200m Partner Run

30 Clean and Jerks

400m Partner Run

30 Power Snatch (135/95)

200m Partner Run

30 Power Snatch

400m Partner Run

20 Hand Release Burpees (each partner)

**30 min Cap

--One partner works at a time on the barbell movements. Burpees and runs are to be done together.

"The" Kara Webb

11.05.15 Thursday

--THE WOD--

20 min amrap

15 Box Jumps (30"/24")

15 V-Ups

15 Pullups

*Firebreathers are encouraged to do chest to bar Pullups 

Restocked on all our Progenex goodness. Grab a bag, get rid of those sore muscles. We even have the new Peanut Butter Smash More Muscle in stock!

11.04.15 Wednesday

--SWOD--

8 min EMOTM

3 Strict Press+3 Push Press

*work up I'm load across the time. DO NOT FAIL REPS

--THE WOD--

3 Rounds

30 Squats

25 Power Snatch (75/55)

60 Double Unders

For time...

Wes

11.03.15 Tuesday

--SWOD--

1RM Back Squat

*3 sec pause BELT IS ALLOWED

--THE WOD--

14 Power Clean (205/135)

400m Run

28 KBS (53/35)

800m Run

28 KBS

400m Run

14 Power Clean

For time...

 JP

11.02.15 Monday

--SWOD--

1RM Paused Front Squat

*5 sec paused in the bottom NO BELT

--THE WOD--

12 min amrap

15 Shoulder to Overhead (135/95)

15 Toes to Bar

Winnie 

10.31.15 Saturday

--THE WOD--

15 min amrap

15 Pullups 

15 V-ups

15 Power Snatch (75/55)

15 Box Jump Overs (24"/20")

10.30.15 Friday

--TEAM WOD--

"Maddy Cakes"

400m Partner Lunge

43 Hang Power Clean(155/105)

200m Partner Run

43 Burpees

200m Partner Run

43 Shoulder to Overhead

400m Partner Run

*partners will tag in and out on all the work with the exception of the partner runs which will be done together. For the lunges one athlete goes at a time and they can tag in and out. All other work is shared with one athlete working at a time. There is a 30 min cap to the workout.

Maddy Cakes

10.29.15 Thursday

--THE WOD--

20 min amrap

24 Double Unders

12 Overhead Squats (95/65)

9 Box Jumps (24"/20")

6 handstand Push-ups 

Melissa Is so fast the camera can't even catch her!

10.28.15 Wednesday

--SWOD--

2-2-2-2

Split Jerk

*heavy but perfect

--THE WOD--

8 min amrap

5 Power Snatch (135/95)

10 Toes to Bar

15 KBS (53/35)

--rest 2 min--

**After your rest you will complete what you did in the amrap for time. You will have two scores.

Red Shirt Tuesday!

10.27.15 Tuesday

--SWOD--

1RM Back Squat

*3 sec pause BELT IS ALLOWED

--THE WOD--

3 Rounds

10 Push Press (115/75)

20 Bar Over Burpees 

30 Wall Balls (20/14)

For time...

No excuses, work hard, we will get you there!