02.27.15 Friday

--NEWS--

•THE CROSSFIT OPEN HAS BEGUN!

•WE WILL BE DOING THE OPEN WORKOUTS EVERY SATURDAY FROM 9:30AM-11:30AM. WE ENCOURAGE ALL ATHLETES PARTICIPATING TO COME DO THE WODS THEN. IF YOU ARE NOT PARTICIPATING WE STILL ENCOURAGE YOU TO COME CHEER THE ATHLETES ON! IF FOR SOME REASON YOU CANNOT DO THE WODS THEN COORDINATE WITH COACH FOR ANOTHER TIME.

•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!

--THE WOD--

9 min amrap

15 Toes to Bar

10 Deadlifts (115/75)

5 Snatch

02.26.15 Thursday

--NEWS--

•THE CROSSFIT OPEN BEGINS TODAY! THE FIRST WORKOUT WILL BE ANNOUNCED IN THE EVENING!

•WE WILL BE DOING THE OPEN WORKOUTS EVERY SATURDAY FROM 9:30AM-11:30AM. WE ENCOURAGE ALL ATHLETES PARTICIPATING TO COME DO THE WODS THEN. IF YOU ARE NOT PARTICIPATING WE STILL ENCOURAGE YOU TO COME CHEER THE ATHLETES ON! IF FOR SOME REASON YOU CANNOT DO THE WODS THEN COORDINATE WITH COACH FOR ANOTHER TIME.

•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!

--THE WOD--

7 Rounds

7 Push Press (95/65)

7 Power Snatch

7 Overhead Squats

For time....

(20 min time cap)

02.25.15 Wednesday

--NEWS--

•NO 10:30am CLASS THIS WEDNESDAY. ALL OTHER CLASSES WILL RUN AS NORMAL.

•THE CROSSFIT OPEN BEGINS THIS WEEKEND! THE FIRST WORKOUT WILL BE ANNOUNCED THURSDAY EVENING

•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!

--SWOD--

3RM Back Squat

--THE WOD--

4 Rounds

6 Power Cleans (185/125)

12 Chest to Bar Pullups

18 V-ups

*Rest 1 min between rounds

(If you can't do chest to bar Pullups do regular Pullups. If you can't do

regular Pullups do banded Pullups. If you can't do bands go with ring rows)

Thank you for being a part of this! Our athletes are what make CF7C so great!

02.24.15 Tuesday

--NEWS--

•NO 10:30am CLASS THIS WEDNESDAY. ALL OTHER CLASSES WILL RUN AS NORMAL.

•THE CROSSFIT OPEN BEGINS THIS WEEKEND! THE FIRST WORKOUT WILL BE ANNOUNCED THURSDAY EVENING

•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!

--SWOD--

5-5-3-3-3

Deadlifts

--THE WOD--

8 min amrap

15 Wall Balls

30 Double Unders  

The path to a high level of fitness!

02.23.15 Monday

--NEWS--

•NO 10:30am CLASS THIS WEDNESDAY. ALL OTHER CLASSES WILL RUN AS NORMAL.

•THE CROSSFIT OPEN BEGINS THIS WEEKEND! THE FIRST WORKOUT WILL BE ANNOUNCED THURSDAY EVENING

•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!

--SWOD--

1-1-1-1-1

Split Jerk

--THE WOD--

12 min amrap

30 Lateral Bar Hops

20 KBS (53/35)

10 Shoulder to Overhead (185/125)

The CF7C Mafia looking on

02.20.15 Friday

--NEWS--

•WE ARE RESTOCKED!!! WE HAVE ALL THE PROGENEX YOU COULD EVER WANT. THIS IS THE BEST AND MOST PURE RECOVERY SUPPLEMENT ON THE MARKET!!!

•BETHANEE TAKES FIRST PLACE IN THE WOMENS DIVISION AT "MY FIRST THROWDOWN"!!!!

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

--FAREWELL WOD--

We are so sad to be losing this wonderful family. You guys will be greatly missed. Nate and Maria...this WOD is for you!

"The Rojas"

20 min amrap

10 Power Cleans (155/105)

10 Back Squats 

10 Burpees over the box (20")

*Work out will be done pace horse style

Nate

Maria

02.19.15 Thursday

--NEWS--

•WE ARE RESTOCKED!!! WE HAVE ALL THE PROGENEX YOU COULD EVER WANT. THIS IS THE BEST AND MOST PURE RECOVERY SUPPLEMENT ON THE MARKET!!!

•BETHANEE TAKES FIRST PLACE IN THE WOMENS DIVISION AT "MY FIRST THROWDOWN"!!!!

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

--THE WOD--

20 KBS

21 Front Squat (135/95)

9 Pullups 

20 KBS (53/35)

15 Front Squat

15 Pullups 

20 KBS

9 Front Squat

21 Pullups

20 KBS

For time...

02.18.15 Wednesday

--NEWS--

•MODIFIED SCHEDULE THIS WEEK. NO 7PM CLASS MONDAY OR WEDNESDAY. ALL OTHER CLASSES RUN AS NORMAL.

•BETHANEE TAKES FIRST PLACE IN THE WOMENS DIVISION AT "MY FIRST THROWDOWN"!!!!

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

--SWOD--

6RM Back Squat

-then 6@95% 6@90%

--THE WOD--

5 min amrap 

12 Push Jerks (155/105)

12 Box Jumps (24"/20")

Rest 2 min.

4 Rounds

12 Push Jerks (155/105)

12 Box Jumps (24"/20")

For time...

Moe

02.17.15 Tuesday

--NEWS--

•MODIFIED SCHEDULE THIS WEEK. NO 7PM CLASS MONDAY OR WEDNESDAY. ALL OTHER CLASSES RUN AS NORMAL.

•BETHANEE TAKES FIRST PLACE IN THE WOMENS DIVISION AT "MY FIRST THROWDOWN"!!!!

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

--SWOD--

1 Power Clean Every 30 sec. For 7 min.

*choose a load that is challenging but you don't reach failure.

--THE WOD--

5 Rounds

20 Wall Balls (20/14)

15 Toes to Bar

30 Double Unders

For time...

*25 min time cap

Jim

02.16.15 Monday

--NEWS--

•MODIFIED SCHEDULE THIS WEEK. NO 7PM CLASS MONDAY OR WEDNESDAY. ALL OTHER CLASSES RUN AS NORMAL.

•BETHANEE TAKES FIRST PLACE IN THE WOMENS DIVISION AT "MY FIRST THROWDOWN"!!!!

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

--SWOD--

3-3-3-3-3

Split Jerk

--THE WOD--

4 Rounds

*Each Round is a 3 min amrap

21 Thruster buy in (95/65)

Then max reps of _________????

02.13.15 Friday

--NEWS--

•MY FIRST THROWDOWN WILL BE HELD THIS SATURDAY (Feb 14th) AT KITSAP CROSSFIT. THE GYM WILL BE CLOSED THAT DAY SO COME OUT AND SUPPORT OUT ATHLETES!

• CROSSFIT SEVEN CITIES FUNDAMENTALS COURSE IS SOLD OUT!

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

•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!

--BIRTHDAY WOD--

"Kim"

400m Run

43 Box Jumps (24"/20")

12 Push Jerk (185/125)

43 KBS (53/35)

12 Push Jerk 

43 Burpees

400m Run

For time...

(30 min cap)

Kim

02.12.15 Thursday

--NEWS--

•GREAT JOB TO ALL OUR LIFTERS WHO COMPETED THIS WEEKEND! YOU MADE US ALL PROUD!

•MY FIRST THROWDOWN WILL BE HELD THIS SATURDAY (Feb 14th) AT KITSAP CROSSFIT. THE GYM WILL BE CLOSED THAT DAY SO COME OUT AND SUPPORT OUT ATHLETES!

• CROSSFIT SEVEN CITIES FUNDAMENTALS COURSE IS SOLD OUT!

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

•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--

4x12 Ring Dips

*rest 90 sec between sets 

--THE WOD--

5 Rounds

10 OHS (135/95)

10 Knees to Elbows

For time...

Sindy

02.11.15 Wednesday

--NEWS--

•GREAT JOB TO ALL OUR LIFTERS WHO COMPETED THIS WEEKEND! YOU MADE US ALL PROUD!

•MY FIRST THROWDOWN WILL BE HELD THIS SATURDAY (Feb 14th) AT KITSAP CROSSFIT. THE GYM WILL BE CLOSED THAT DAY SO COME OUT AND SUPPORT OUT ATHLETES!

• CROSSFIT SEVEN CITIES FUNDAMENTALS COURSE IS SOLD OUT!

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

•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--

6RM Back Squat

-then 6@95%

--THE WOD--

"Escalator"

21 Power Clean (155/105)

20 Sit-ups

18 Power Clean

20 Sit-ups 

15 Power Clean

20 Sit-ups

12 Power Cleans

20 Sit-ups 

For time...

(17 min time cap)

Becky

02.10.15 Tuesday

--NEWS--

•GREAT JOB TO ALL OUR LIFTERS WHO COMPETED THIS WEEKEND! YOU MADE US ALL PROUD!

•MY FIRST THROWDOWN WILL BE HELD THIS SATURDAY (Feb 14th) AT KITSAP CROSSFIT. THE GYM WILL BE CLOSED THAT DAY SO COME OUT AND SUPPORT OUT ATHLETES!

• CROSSFIT SEVEN CITIES FUNDAMENTALS COURSE IS SOLD OUT!

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

•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 a max effort set at 75%

--THE WOD--

(Teams of two)

10 Rounds 

40 Double Unders 

10 Wall Balls (20/14)

10 Chest to Bar Pullups 

*alternate every round, once partner starts the round. You cannot switch until the round is completed

Casey

02.09.15 Monday

--NEWS--

•GREAT JOB TO ALL OUR LIFTERS WHO COMPETED THIS WEEKEND! YOU MADE US ALL PROUD!

•MY FIRST THROWDOWN WILL BE HELD THIS SATURDAY (Feb 14th) AT KITSAP CROSSFIT. THE GYM WILL BE CLOSED THAT DAY SO COME OUT AND SUPPORT OUT ATHLETES!

• CROSSFIT SEVEN CITIES FUNDAMENTALS COURSE IS SOLD OUT!

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

•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 min EMOTM

5 Snatch (choose load)

Rest 1 min then...

1 min Max Effort Reps

--THE WOD--

10 min Amrap

20 Jumping Squats

15 Power Snatch (95/65)

Becky, Joel, and Casey

02.06.15 Friday

--NEWS--

•THERE WILL BE NO CLASS ON SATURDAY PLEASE COME OUT AND SUPPORT OUR LIFTERS AT THE TRIDENT OPEN IN TACOMA

• CROSSFIT SEVEN CITIES FUNDAMENTALS COURSE IS SOLD OUT!

•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--

(TEAMS OF 2)

100 Double Unders (shared)

50 Deadlifts (225/155)

400m partner run

50 Box Jumps (24"/20")

400m Partner Run

50 KBS (53/35)

400m Partner Run

50 Partner Wall Balls (20/14)

100 Double Unders (shared)

**30 min time cap

***This WOD will be a shared effort. Runs will be done together

02.05.15 Thursday

--NEWS--

• CROSSFIT SEVEN CITIES FUNDAMENTALS COURSE IS SOLD OUT!

•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--

20 min amrap

5 Toes To Bar

10 Hand Release Pushups

15 Squats

*each round will include a ascending ladder of thrusters at (135/95)

Example:

1 Thruster

5 toes to bar

10 hand release pushups

15 squats

Next round

2 thrusters

5 toes to bar

10 hand release pushups

15 squats 

Next round

3 thrusters

5 toes to bar

10 hand release pushups

15 squats

Etc...

*score is the total rounds completed plus any extra reps

02.04.15 Wednesday

--NEWS--

• CROSSFIT SEVEN CITIES FUNDAMENTALS COURSE SIGN UPS HAVE BEGUN. WE HAVE 8 SPOTS OPEN. THIS IS FOR NEW MEMBERS WHO ARE THINKING OF TRYING OUT OUR GYM!

•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--

6RM Back Squat

--THE WOD--

7 Rounds

7 OHS (135/95)

7 Pullups

For time....

*advanced athletes will do chest to bar Pullups 

02.03.15 Tuesday

--NEWS--

• CROSSFIT SEVEN CITIES FUNDAMENTALS COURSE SIGN UPS HAVE BEGUN. WE HAVE 8 SPOTS OPEN. THIS IS FOR NEW MEMBERS WHO ARE THINKING OF TRYING OUT OUR GYM!

•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--

6 min EMOTM

5 Power Cleans (155/105)

*rest 60 sec.

Then 1 min as many reps as possible.

*score is the total amount of reps completed in the max effort set

--THE WOD--

15-12-9-6-3

Power Cleans (115/75)

Burpees over the bar

For time...

Fran!

02.02.15 Monday

--NEWS--

• CROSSFIT SEVEN CITIES FUNDAMENTALS COURSE SIGN UPS HAVE BEGUN. WE HAVE 8 SPOTS OPEN. THIS IS FOR NEW MEMBERS WHO ARE THINKING OF TRYING OUT OUR GYM!

•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% 

--THE WOD--

10 min amrap

14 Push Press (@70% of above)

14 Jumping Lunges

14 Knees to Elbows