01.30.15 Friday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•2015 CROSSFIT OPEN REGISTRATION IS OPEN. SIGN UP, LETS HAVE A GREAT TIME COMPETING TOGETHER!!!

•SWEAT SHIRTS ARE IN!

•PROGENEX HAS BEEN RE-STOCKED! 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--

(Part I)

Run 1200m

Rest 90 sec

Run 800m 

Rest 60 sec.

Run 400m 

(Part II)

12 min EMOTM

Odd min Max KBS (choose #)

Even min Max Double Unders 

*score is total rep completed plus run time

Family.

01.29.15 Thursday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•2015 CROSSFIT OPEN REGISTRATION IS OPEN. SIGN UP, LETS HAVE A GREAT TIME COMPETING TOGETHER!!!

•SWEAT SHIRTS ARE IN!

•PROGENEX HAS BEEN RE-STOCKED! 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--

"The Richard"

25 Power Snatch (115/75)

3 Wall Walks

29 Whippets

3 Wall Walks

25 Front Squats 

3 Wall Walks

29 Burpees

3 Wall Walks

25 Push Jerks

3 Wall Walks

29 Whippets

*30 min Time Cap

Coach Richard

01.28.15 Wednesday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•2015 CROSSFIT OPEN REGISTRATION IS OPEN. SIGN UP, LETS HAVE A GREAT TIME COMPETING TOGETHER!!!

•SWEAT SHIRTS ARE IN!

•PROGENEX HAS BEEN RE-STOCKED! 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!

--SWOD--

8RM Back Squat

*pause 2 sec in the bottom each rep

--THE WOD--

10 Power Cleans (185/125)

20 Wall Balls (20/14)

8 Power Cleans

20 Wall Balls 

6 Power Cleans

20 Wall Balls

4 Power Cleans

20 Wall Balls

2 Power Cleans

For time...

01.27.15 Tuesday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•2015 CROSSFIT OPEN REGISTRATION IS OPEN. SIGN UP, LETS HAVE A GREAT TIME COMPETING TOGETHER!!!

•SWEAT SHIRTS ARE IN!

•PROGENEX HAS BEEN RE-STOCKED! 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!

--SWOD--

5-5-5-5-5

Weighted Pushups 

*you will need a partner to complete this work

--THE WOD--

21-15-9

Sumo Deadlift High Pull (95/65)

Box Jump Over (30"/24")

V-ups

For time...

01.26.14 Monday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•2015 CROSSFIT OPEN REGISTRATION IS OPEN. SIGN UP, LETS HAVE A GREAT TIME COMPETING TOGETHER!!!

•SWEAT SHIRTS ARE IN!

•PROGENEX HAS BEEN RE-STOCKED! 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!

--SWOD--

8RM Push Press

-then 8@95% 8@90%

--BIRTHDAY FUN--

"The Melissa"

15 min amrap

38 _________

25 _________

38 _________

25 _________

????????????

The Melissa! 

01.23.15 Saturday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•2015 CROSSFIT OPEN REGISTRATION IS OPEN. SIGN UP, LETS HAVE A GREAT TIME COMPETING TOGETHER!!!

•SWEAT SHIRTS ARE IN!

•PROGENEX HAS BEEN RE-STOCKED! 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--

5 Rounds

400m Run

10 Deadlifts (225/155)

15 Burpees 

For time...

(30 min time cap)

01.22.15 Friday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•2015 CROSSFIT OPEN REGISTRATION IS OPEN. SIGN UP, LETS HAVE A GREAT TIME COMPETING TOGETHER!!!

•SWEAT SHIRTS ARE IN!

•PROGENEX HAS BEEN RE-STOCKED! 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!!!

--TEAM WOD--

As a team of 2:

10 min amrap of

200m relay runs 

Then...

10 min amrap of

20 Hang Power Clean (165/115)

40 Double Unders 

20 Barbell Lunges

01.21.15 Thursday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•2015 CROSSFIT OPEN REGISTRATION IS OPEN. SIGN UP, LETS HAVE A GREAT TIME COMPETING TOGETHER!!!

•SWEAT SHIRTS ARE IN!

•PROGENEX HAS BEEN RE-STOCKED! 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--

5 Rounds

1:00 min max effort Snatch (95/65)

1:00 min max effort OHS 

1:00 min max effort Wall Ball sit-ups 

Rest 60 sec.

"The Chad" and Joselyn getting inverted!

01.20.15 Wednesday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•2015 CROSSFIT OPEN REGISTRATION IS OPEN. SIGN UP, LETS HAVE A GREAT TIME COMPETING TOGETHER!!!

•SWEAT SHIRTS ARE IN!

•PROGENEX HAS BEEN RE-STOCKED! 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!!!

--SWOD--

10RM Pause Back Squat (2 sec pauses)

--then 10@95% 10@90%

--THE WOD--

12 min amrap

3 Wall Walks

5 Box Over Burpees (30"/24")

7 Toes to Bar

Shannon !!!!

01.19.15 Tuesday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•2015 CROSSFIT OPEN REGISTRATION IS OPEN. SIGN UP, LETS HAVE A GREAT TIME COMPETING TOGETHER!!!

•SWEAT SHIRTS ARE IN!

•PROGENEX HAS BEEN RE-ORDERED. 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!!!

--SWOD--

6-6-6-6

Romanian Deadlifts

*slightly heavier than last week

--THE WOD--

3 Rounds

25 Wall Balls (20/14)

25 Pullups 

25 KBS (choose #)

For time...

Linda!!!

01.18.15 Monday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•2015 CROSSFIT OPEN REGISTRATION IS OPEN. SIGN UP, LETS HAVE A GREAT TIME COMPETING TOGETHER!!!

•SWEAT SHIRTS ARE IN!

•PROGENEX HAS BEEN RE-ORDERED. 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!!!

--SWOD--

10RM Push Press

-then 10@95% 10@90%

*compare to last Monday 

--THE WOD--

10 min amrap

10 Push Jerk (115/75)

10 Front Squat

10 Hang Power Clean 

Congrat to our very own Casey For not only winning her weight class in Vegas the the AWF Open but also winning best Overall Female Lifter!

01.16.15 Friday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX HAS BEEN RE-ORDERED. 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--

5 Rounds

10 Power Snatch (135/95)

400m Run

10 L Arm Overhead KB Lunge (53/35)

10 R Arm Overhead KB Lunge

For time...

We would like to welcome the newest member of the CF7C Family, meet Nathan!!!

01.15.14 Thursday

--NEWS--

• NO MORNING CLASSES THIS THURSDAY. ALL OTHER CLASSES WILL RUN AS NORMAL

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX HAS BEEN RE-ORDERED. 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--

"Josh"

21 overhead squats (95/65)

42 pull-ups

15 overhead squats (95/65)

30 pull-ups

9 overhead squats (95/65)

18 pull-ups

For time...

--MIDLINE--

3x1:00min Weighted Planks 

*Rest 60 sec between efforts. 

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh's friends and family. Fair Winds, Josh.

01.14.14 Wednesday

--NEWS--

• NO MORNING CLASSES THIS THURSDAY. ALL OTHER CLASSES WILL RUN AS NORMAL

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS IN STOCK 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!!!

--SWOD--

10RM Back Squat (2 sec pause each rep)

-then 10@95%

--THE WOD--

14 min EMOTM

Odd Minutes 20 Lateral Bar Hops

Even Minutes Max Effort Power Clean 

*your score is the amount of Cleans completed. Barbell weight prescribed is (155/105)

Armando

01.13.14 Tuesday

--NEWS--

• NO MORNING CLASSES THIS THURSDAY. ALL OTHER CLASSES WILL RUN AS NORMAL

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS IN STOCK 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!!!

--SWOD--

8-8-8-8

Romanian Deadlifts

*heavy but perfect sets

--THE WOD--

30-20-10

Toes to Bar

Box Jump (24"/20")

KBS (53/35)

For time...

Melissa D.

01.12.14 Monday

--NEWS--

• NO MORNING CLASSES THIS THURSDAY. ALL OTHER CLASSES WILL RUN AS NORMAL

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•PROGENEX IS IN STOCK 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!!!

--SWOD--

10RM Push Press

Then 10@95% 10@90%

--BIRTHDAY WOD--

"Maria"

12 min amrap

24 Front Squat (95/65)

24 Burpees

24 Double Unders 

Happy Birthday Maria!

01.09.14 Friday

--NEWS--

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•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--

"Abbate"

1 mile run

21 clean and jerk (155/105)

800m run

21 clean and jerk 

1 mile run 

For time...

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

01.08.14 Thursday

--NEWS--

•NO MORNING CLASSES THURSDAY! (NO 5:30am or 10:30am) ALL EVENING CLASSES WILL RUN AS NORMAL

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•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!!!

--SWOD--

Work to a heavy set of:

3 Strict Press+2 Push Press

--THE WOD--

3 Rounds

20 Burpees

15 Thrusters (95/65)

For time...

(20 min cap)

Nate  

01.07.14 Wednesday

--NEWS--

•NO MORNING CLASSES THURSDAY! (NO 5:30am or 10:30am) ALL EVENING CLASSES WILL RUN AS NORMAL

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•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!!!

--SWOD--

THE NEW SQUAT CYCLE!!! Time to get strong!

15 min to Find a 10RM Pause Back Squat (2 sec pause each rep)

--THE WOD--

14 min amrap

20 KBS (choose #)

20 Sit-ups 

20 Box Jump Overs (24"/20")

Working hard!

01.06.14 Tuesday

--NEWS--

•NO MORNING CLASSES THURSDAY! (NO 5:30am or 10:30am) ALL EVENING CLASSES WILL RUN AS NORMAL

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•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!!!

--SWOD--

5-5-5-5

Deadlifts

--THE WOD--

8 Rounds

10 Ring Dips

10 Wall Balls (20/14)

For time...

Ingrid and Joel

01.05.14 Monday

--NEWS--

•NO MORNING CLASSES THURSDAY! (NO 5:30am or 10:30am) ALL EVENING CLASSES WILL RUN AS NORMAL

• FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM

•SWEAT SHIRTS ARE IN!

•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!!!

--SWOD--

10 min EMOTM

3 Power Snatch (155/105)

*scale as needed

--THE WOD--

21-15-9

Power Snatch (95/65)

Over the Bar Burpees

Overhead Plate Lunge (45/25)

For time...

**15 min CAP