05.01.15 Friday

--FAREWELL WOD--

"Chase"

EMOTM for as long as possible...

5 Back Squats (choose load or 40% of 1RM)

*with the remaining time each minute complete as many Burpees as you can. Once you reach 100 Burpees your workout is over. Your workout will be scored by the amount of rounds it takes to complete the reps. Max of 20 rounds. Scaled athlete can do less Burpees.

Chase has become an active member in our community. He will be greatly missed. We will be sending him off the best way we know how!

04.30.15 Thursday

--THE WOD-- 

"The Chief"

5 Rounds

3 min amraps

3 Power Cleans (135/95)

6 Push Ups

9 squats

Rest 1 min between rounds...

Squat day!!!

04.29.15 Wednesday

--SWOD--

8RM Back squat

-then 8@90%

--THE WOD--

3 Rounds

21 KBS (53/35)

15 Toes to Bar

9 Snatch (115/75)

For time...

04.28.15 Tuesday

--SWOD--

3-3-3-3-3

Thruster

*warmup and use same load for each set. 2 min rest between each set

--THE WOD--

2 Rounds

20 Deadlifts (155/105)

60 Double Unders

15 Front Squat (155/105)

15 Shoulders to Overhead (155/105)

For time...

We always have one of the biggest cheering sections at events! That's what makes CF7C so special!!!

04.27.15 Monday

--SWOD--

Every 30 sec for 5 min perform

1 Squat Clean. Choose a load that is challenging.

--THE WOD--

45 wall balls (20/14)

35 Pullups 

25 wall balls

15 Pullups 

5 wall balls

For time....

(12 min cap)

CF7C on the podium!!!

04.24.15 Friday

*THE GYM WILL BE CLOSED AGAIN THIS WEEKEND IN SUPPORT OF THE TAG TEAM THROWDOWN IN BAINBRIDGE. WE HAVE SEVERAL TEAMS COMPETING BE SURE TO COME OUT AND SUPPORT!!!

--BIRTHDAY WOD--

"Serena"

20 min amrap

(Teams of two)

Buy in: Team 800m Run 

26 Burpees

26 Front Squats (95/65)

26 Toes to Bar

26 Partner Wall Balls (20/14)

26 Partner Sit-ups 

04.23.15 Thursday

*THE GYM WILL BE CLOSED AGAIN THIS WEEKEND IN SUPPORT OF THE TAG TEAM THROWDOWN IN BAINBRIDGE. WE HAVE SEVERAL TEAMS COMPETING BE SURE TO COME OUT AND SUPPORT!!!

--SWOD--

3x1:00min Handstand Hold

*rest 60 sec between

--THE WOD--

30-20-10

Box Jumps (24"/20")

KBS (53/35)

Push Press (95/65)

For time...

Nate

04.22.15 Wednesday

*THE GYM WILL BE CLOSED AGAIN THIS WEEKEND IN SUPPORT OF THE TAG TEAM THROWDOWN IN BAINBRIDGE. WE HAVE SEVERAL TEAMS COMPETING BE SURE TO COME OUT AND SUPPORT!!!

--SWOD--

10RM Back Squat

-then 10@90%

--THE WOD--

3 Rounds

50 Double Unders

15 Pullups

15 Hang Power Clean (135/95)

For time...

04.21.15 Tuesday

*THE GYM WILL BE CLOSED AGAIN THIS WEEKEND IN SUPPORT OF THE TAG TEAM THROWDOWN IN BAINBRIDGE. WE HAVE SEVERAL TEAMS COMPETING BE SURE TO COME OUT AND SUPPORT!!!

--SWOD--

4x10 Ring Dips

*these are to be done strict. Rest as needed

--THE WOD--

7 Rounds

10 Deadlifts (135/95)

10 Pushups

For time...

04.20.15 Monday

--SWOD--

3-3-3-3-3

Push Jerk

--BIRTHDAY WOD--

"Summer"

12 min amrap

36 Clean and Jerk (115/75)

36 Lateral Bar Hops

36 Jumping Squats 

We were so proud of all of our athletes this weekend!

04.17.15 Friday

THE GYM WILL BE CLOSED THIS SATURDAY. WE HAVE SEVERAL ATHLETES COMPETING AT THE FESTIVUS GAMES AT WAYPOINT CROSSFIT IN GIG HARBOR. BE SURE TO COME OUT AND SUPPORT OUR CF7C FAMILY AS THEY COMPETE!!!

--TEAM WOD--

(Teams of two)

42-30-18

Toes to Bar

Wall Balls (20/14)

Deadlifts (205/135)

Partner 400m Run

21-15-9

Toes to Bar

Wall Balls 

Deadlifts

For time...

(30 min CAP)

04.16.15 Thursday

--THE WOD--

"Whirlwind"

3 Rounds

800m Run

21 Power Snatch (75/55)

For time...

Our newest family members Lauradelle, Michele, and Maria

04.15.15 Wednesday

THE GYM WILL BE CLOSED THIS SATURDAY. WE HAVE SEVERAL ATHLETES COMPETING AT THE FESTIVUS GAMES AT WAYPOINT CROSSFIT IN GIG HARBOR. BE SURE TO COME OUT AND SUPPORT OUR CF7C FAMILY AS THEY COMPETE!!!

--SWOD--

10RM Back Squat

--THE WOD-- 

"10 Rounds with Cindy"

10 Rounds

5 Pullups

10 Pushup

15 Squats

For time...

(15 min cap)

04.14.15 Tuesday

(Compare to 12.02.15)

--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

How do you compare?

04.13.15 Monday

--SWOD--

3-3-3-3-3

Strict Press

--THE WOD--

100 Double Unders

21 Goblet Squats (53/35)

21 KBS

80 Double Unders

15 Goblet Squats

15 KBS

 40 Double Unders

9 Goblet Squats

9 KBS

Technique...then intensity....always 

04.10.15 Friday

--TEAM WOD--

(Teams of 2)

20 min amrap

15 Front Squats (155/105)

15 Push Jerks

15 Sit-ups 

Marisa and Summer

04.09.15 Thursday

--THE WOD--

12-10-8-6-4-2

Snatch (135/95)

*run 200m between each set of snatches

Post 15.5

04.08.15 Wednesday

--SWOD--

3-3-3-3-3

Paused Overhead Squat

*work up to a heavy but not max set of 3 reps. Pausing 2 sec in the bottom of every rep

--THE WOD--

(COMPARE TO 09.26.14)

15 min amrap

15 Wall Balls (20/14)

15 Box Jump Overs (24"/20")

15 KBS (53/35)

04.07.15 Tuesday

--SWOD--

3x1:00 min. Handstand Holds

*rest 90 sec between efforts

--THE WOD--

3 Rounds

40 Squats

15 Ring Dips 

10 Hang Power Cleans (135/95)

For time...

The Hang Power Clean

04.06.15 Monday

--SWOD--

6-6-4-4-2

Strict Press

--THE WOD--

"Fran"

21-15-9

Thrusters (95/65)

Pullups

For time...

Packed house on a Saturday

04.04.15 Saturday

NORMAL SATURDAY CLASS WILL RESUME TOMORROW!

--THE WOD--

"Air Force"

20 Thrusters (95/65)

20 Sumo Deadlift High Pull

20 Push Jerk

20 Overhead Squats

20 Front Squats 

For time...

(Every minute on the minute complete 4 Burpees during this workout)

04.03.15 Friday

--TEAM WOD--

(Teams of 2)

8 Rounds

15 Box Jumps (24"/20")

10 Pullups

5 Squat Cleans (155/105)

*split as needed 

**15 MIN CAP

Jim and Sok in their post WOD rest positions. 

04.02.15 Thursday

WORLD CLASS FITNESS IN 100 WORDS

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 

~Greg Glassman

--THE WOD--

"Nancy"

5 Rounds

400m run

15 Overhead Squats (95/65)

For time...