Benchmarkapolooza!!!!

Today's training begins at 9am all athletes are welcome. Feel free to join in......IT'S GONNA BE FUN. Let's start the new year right!

Finally Friday!

"Coe"

10 Rounds

10 Thrusters (95/65)
10 Ring Pushups

for time...



*Coach Cody will be showing the UFC fights at his home tonight if anyone is interested in attending please make sure to let him know.  All CF7C members are invited!

Thursday......

Today's Fun:

3 Rounds

22 Pullups
32 KB Jerks (53/35)
(16 each arm)
for time ....

*Paleo Challenge starts in just a few days, is everyone ready?

Wednesday ....

--1-1-1-1-1
Snatch Balance

--10min amrap
7 Power Snatch (95/65)
8 Ring Dips
9 Box Jumps (30"/20")

Enjoy!!!

Helen is back!!!

Today's Benchmark:

"Helen"
3 Rounds
400m run
21 KB swings (53/35)
12 Pullups
for time...

Let's go!!!!

Merry Christmas!!!

Merry Christmas to everyone from CrossFit Seven Cities, hope everyone have a very enjoyable holiday. See everyone back on Monday. Classes may have to be cancelled on the 27th and 28th be sure to follow the blog to make sure you know the holiday schedule.

Friday

Today's Workout:

--3x this 5 min AMRAP:
(1 min rest between each round)

5 Power Cleans (135/95)
5 Over-the-bar Burpees
15 Situps

*This will be the last class before Christmas. There will be no class held on Saturday, 12/24. Merry Christmas!!

Thursday...

Just for fun......

Complete:
800m run
40 KB Swings (53/35)
60 Squats
400m run
20 KB swings (53/35)
30 Squats
15 Burpees

Let's get after it!!!

Wednesday...

-STRENGTH TRAINING-

1-1-1-1-1
Hang Squat Clean

-THE METCON-

8 min (amrap)
4 Chin ups
6 Pullups
8 Pushups
10 Box Jumps

3...2...1... Go!!!

Strength Day....

-STRENGTH TRAINING-

5-4-3-2-1
Push Press

-THE METCON-

12 min (amrap)
12 Situps
10 V-ups
12 Medicine Ball Cleans (20/14)

The Paleo Challenge is fast approaching make sure you tell your trainer if you are interested. This Challenges winner will be awarded a cash prize!

Back again...

She's back again....

"Cindy"

20 min (amrap)
5 Pullups
10 Pushups
15 Squats

Enjoy folks!!!

12 Days of Christmas For a Cure today!!!

Remember everyone the fundraiser wod will be held today at Hybrid CrossFit make it out and support something that is worth so much to a real warrior!!!

If you can't make the fundraiser classes still will continue as normal.

Today's wod:
"a secret"

Enjoy!!!

Friday...

Today's WOD:

10-8-6-4-2
2-4-6-8-10 reps of...
Squat Cleans (135/95)
Handstand Pushups
for time...

Enjoy!!!

Thursday...

Remember everyone the "12 Days of Christmas for a cure" workout is this Saturday. It is for a great cause and gonna be a lot of fun be sure if you can't make it out to Hybrid CrossFit To at least donate and help out a great person.

Today's WOD:

4 Rounds
12 Deadlift (185/135)
12 Toes to Bar
for time...

Enjoy!!!

Wednesday....

-The Strength-

Back Squat
5-4-3-2-1

-The Metcon-

10 min (Amrap)
7 KB Swings (72/53)
8 Pushups
9 Air Squats

Enjoy!!!

Something fun....

Today's WOD:

"Death by Clean and Jerk"

EMOTM- one C&J the first min.
two C&J the second min.
three C&J the third min.
Etc.....
Until you can't keep up with the clock.
The weights will be (135/95)

Enjoy!!!

Benchmark Monday...

Today's Fun:

"Nancy"
5 Rounds
400m run
15 Overhead Squats (95/65)

for time...

Enjoy....!

Finally Friday...

--Today's WOD--

20 min (amrap)

5 Power Cleans (115/75)
10 Hand Release Pushups
15 Situps

*Remember the gym will be closed Saturday, classes will resume Monday.

Enjoy!

Thursday...

Today's WOD:

30-20-10
Medicine Ball Cleans (20/14)
Ring Rows
KB Swings (53/35)
for time...

3...2...1...Go!!!

Hero WOD.....

Today workout is a Hero WOD and is also the main site workout. Be sure to compare your times with the CrossFit main site times in the comments.

"Wood"

5 Rounds
400m run
10 Burpee Box Jumps
10 Sumo Deadlift High Pull (95/65)
10 Thrusters (95/65)
Rest 1 min.

Enjoy!!!

Tuesday...

--Strength--

3-3-3-3-3
Overhead Squat

--The Metcon--

10 min. (amrap)

5 KB Push Press (each arm) (53/35)
10 Box Jumps
5 Burpees

Benchmark Monday...

Today's workout marks the return of

"ANGIE"

100 Pullups
100 Pushups
100 Situps
100 Squats
for time...

- complete each movement in order

Saturday...

Today's fun:

"outside WOD"

20-18-16-14-12-10-8-6-4-2
wall balls (20/14)

*do a 200m sprint in between each set of wall balls

3...2...1...go!!

Friday...

--The Strength--

2-2-2-1-1
Behind the neck split jerk

--The Metcon--

5 Rounds
10 HSPU
20 Goblet Squats (53/35)

*The 30 day December Challenge has begun, be sure to check out the info located on the blackboard in the back of the gym...

Thursday...

Something a little different.....


Complete this 7 min. (amrap)


12 Push Press (75/45)
25 KB swings (53/35)
5 Burpees
rest 5 minutes...


Then complete the amount of rounds you finished in the amrap for time.

Olympic Lifting Clinic...

--The Clinic--


Choose any form of the two olympic lifts and practice them for 30 min.  If you have any questions feel free to ask a coach.


--The Metcon--


21-15-9
Overhead Squats (95/65)
Lateral Hops

It's Tuesday...

400m run
40 box jumps
40 pushups
50 jumping pullups
50 supermans
40 ring dips
40 situps
40 sec handstand hold
for time...

Enjoy!!!

Benchmark Monday...

Today's Fun:

"Diane"
21-15-9
Deadlift (225/155)
Handstand Pushups
for time...

3...2...1...Go!

Be sure to congratulate Megan and Van on completing their Level 1 coaching seminar. They will get their results in 7 days. Then we will be welcoming two new CF7C Coaches!

Weekend Schedule...

No class tonight or Saturday for coaches training. Enjoy your weekend see everyone Monday hopefully with two new CF7C trainers!

Happy Thanksgiving!

* Happy Thanksgiving everyone, class will be at 11:00am and open to any member or friends who would like to join in on a little Thanksgiving fun!  See you there,,,

-The Strength-
3-3-2-2-1-1
Overhead Squats

-The Metcon-
400m run
10 Tire Flips
10 Thrusters (115/75)
200m run
10 Tire Flips
10 Push Press (115/75)
40 sec. Continious Handstand hold

Pre-Thanksgiving WOD...

-The Power-

1-1-1-1-1
Split Jerk

-The Metcon-

30-20-10-5
Situps
Ring Rows
V-ups

3...2...1... Go!!!

*Don't forget to sign up for the 12 days of Christmas WOD hosted by Hybrid CrossFit, flyers are at the gym as well as sign up sheets don't miss out!

It's Tuesday...

Today's Fun:

5 Rounds

5 Squat Cleans (135/95)
15 KB Swings (53/35)

for time...

Benchmark Monday...

Today's fun:

"Barbara"

5 Rounds

20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 3 min. In between each round...

Enjoy!

Hero WOD...

Today's Fun:

"The Seven"

7 Rounds

7 Handstand Pushups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/175)
7 Burpees
7 KB Swings (72/53)
7 Pullups

Let's get it everyone!

Yay Friday...

Today's Fun:

3 Rounds
15 Bodyweight Deadlifts
30 Lateral Hops
15 Ring Dips

3....2....1....Go!

It's Thursday...

Today's Fun:

100 Overhead Squats (95/65)
(every minute in the minute you will do 5 pushups until you complete the squats)

We will be doing another "Hero WOD" on Saturday be sure to drop in and get some!

Halfway....

Today's Fun:

1) 2 x 400m sprints
1 minute rest between sprints

2) 4 Rounds
6 L arm KB Jerks
6 R arm KB Jerks
12 Toes to Bar

3...2...1... Go!

Heavy day...

Today's Fun:

-The Strength-
2-2-2-2-2-2
Back Squat
(remember to rest 2-3 min between sets)

-The Metcon-
12 min. (Amrap)
3 Handstand Pushups
6 Burpees
9 KB SDHP (53/35)

Remember the twelve days of Christian WOD will be on December 12 at Hybrid CrossFit its for a great cause and it's only 10$ be sure to sign up ASAP!

Benchmark Monday/Pick your poison...

"Grace"

30 Clean and Jerks (135/95)
for time....

or

"Isabelle"

30 Snatch  (135/95)
for time...

End of the week...

Beginners WOD:

7 min. (amrap)
7 Medicine Ball Cleans (20/14)
7 Burpees

Advanced WOD:

5 Rounds
10 Ring Dips
20 Walking Lunges
5 Deadlifts (275/185)

Last workout of the week. Let's get it done!

Happy Veterans Day

Let's do one for the veterans...

Today's Fun:

"Murph"
1 mile run
100 Pullups
200 Pushups
300 Squats
1 mile run
for time....

Let's honor this day with this one, get after it!

Heavy Day...

Today's Fun:

*The Strength*
Strict Press 3-3-3-3
(make sure to do a few warmup sets before starting your working sets of 3.  2-3 warmup sets should be performed before starting your working sets.)

*The Metcon*
4 Rounds
20 Kettle Bell Swings (72/53)
35 Situps


Coach Kenny improvising with some unusual lifting equipment...

Wednesday...

*Cookout Sunday at Megan's, more information on time and what's on the menu will be put out this week*

Today's Workout:

14 min. (amrap)

7 Overhead squats (95/65)
14 Box Jumps

"Dirty Cindy"

Today's Workout:

1-2-3-4-4-6-7-8-9-10 reps
Power Clean (155/115)
-each round of power cleans will be followed by a round of "Cindy"
5 pullups
10 pushups
15 squats

Enjoy!

Benchmark Monday

Today's Workout:

"Elizabeth"
21-15-9
Cleans (135/95)
Ring Dips
For time...

3...2...1... Go!

Fighter WOD...

Today marks the beginning if our new Saturday schedule. Beginner training starts at 10:00am followed by a fighter style WOD for seasoned CrossFitters. All regular athletes are welcome.

Beginner WOD:
10 min. Of "Cindy"
5 Pullups
10 Pushups
15 Squats

Advanced WOD:
3 Rounds (each station is 1 min.)
Wall balls (20/14)
Over the bar burpees
Ring rows
Ring pushups
Kettle bell SDHP (53/35)
1 min. rest between rounds...

Hero WOD!

"JT"

21-15-9

Handstand Pushups
Ring Dips
Pushups
for time...

              

Strength Day...

It's a strength day. We will spend about 20 minutes finding out 3 rep max for Power Cleans today. Enjoy!

Today's Workout:

3-3-3-3-3
Power Cleans

30-20-10
Push Press (75/45)
Sit ups
Lunges

Wednesday again....

It's the middle of the week how are you feeling?.....Sore? Think of soreness as your body healing itself. Those muscles are being worked hard and that soreness is just a byproduct of results!

Today's Fun:

6 rounds

10 Romanian Deadlifts (115/75)
10 Pullups
for time...

New schedule....

Ok everyone the new schedule begins today. Most classes remain the same with most changes happening to the weekend wods. New schedule is available on CrossFitsevencities.com.

Today's workout:

3 rounds of this 5 min. Amrap.

6 med ball cleans
9 pushups
12 v-up
1 min rest between rounds...

Happy Halloween.....

Every Monday at CF7C we will be doing a CrossFit Benchmark WOD for the next month so let's have some fun with it. Today marks the return of "Fran!"

"Fran"
21-15-9
Thrusters (95/65)
Pullups

Happy Halloween!

The last Sunday...

Ok everyone this will the last team Sunday open WOD. The new CF7C schedule starts November 1. Be sure to check the about tab on crossfitsevencities.com for the new schedule info.

Teams of two will complete:

Each member will complete 10 burpees at the beginning to start the workout. Then....
75 overhead lunges (45/25)
400m run (both members together)
75 hand release pushups
400m run (both members together)
Then each member will complete 10 burpees to finish the workout.

Mainsite WOD.....

Ok everyone, let's make sure we congratulate Brandi and Dianna on their first kipping pullups, and Megan on her first strict pullup.  These ladies have been working hard and have reached a goal they have been working toward.  Sky is the limit everyone keep charging!

Today's WOD:

21-15-9

Right arm Kettle Bell Snatch (1.5pood/1pood)
Left arm Kettle Bell Snatch (1.5pood/1pood)
Pullups

for time....

Yay Burpees!!

5 Rounds

10 Front Squats (135/95)
10 Burpees

for time...



"He who conquers others is strong; he who conquers himself is mighty" ~ Lao Tzu

Tues Oct 25th

Wendler DeLoad:Push Press 3x 10

then...
"Jules"
20min AMRAP of
7 PullUps
14 Med Ball Cleans
21 Lunges
at the 10min Mark: 50 SitUps


"we should consider every day lost on which we have not danced at least once. And we should call every truth false which was not accompanied by at least one laugh."- Friedrich Nietzsche

Monday October 24th

Monday DeLoad!?

Today is the first "deload" cycle of the wendler system.
 Lighter weight strict form
Wendler: DeadLift 3x10
then...

7 rounds of
7 Thrusters
14 Pushups

"Never discourage anyone... who continually makes progress, no matter how slow" - Plato

Sunday! Team WOD is back.
teams of 2 will run thru a series of challenges.
See you @ 11.
There will be
deadlift
Push press
Running
Toes 2bar
And more

Friday 21st Oct.

No class today. 1 pm is canceled.
 Run a 5k.
Take a run.
time it. Log it.

Get Heavy!

-Strength-
5-3-1
Back Squat

-The Metcon-
30-20-10
Push Press (75/45)
Box Jumps
Situps

-Extra Credit-
30 Strict Pullups

Oly time!!!

-Stength-
1-1-1-1-1-1
Clean & Jerk

-Metcon-
400m run
80 Hand Release Pushups

Check this video out. 

It's a new week...

-5-3-1-
Snatch Grip Deadlift

-The Metcon-

7 min. AMRAP
3 Wall Walks
5 Half Burpees
7 Toes to Bar

Carry me!!!

Teams of two must complete...

400m Fireman carry
100 overhead step ups (95/65)
400m Partner Barbell Carry (95/65)


Enjoy!!!

Thurday Oct 12th

No Wendler lift today: are you excited or disappointed?

Skill work 15min: handstands and pistols

15min AMRAP:
6 Knees 2 Elbows
8 Power Cleans (95/65)
10 Wide Push Ups

"Be. Here. Now." Ram Dass

Wednesday Oct 12th

Power:
Front Squat: 5-3-1

MetCon:
 20 Wall ball Shots
then..
3 Rounds of
10 Pull Ups
15 KBS
then...
20 Med Ball Cleans

“He who controls others may be powerful, but he who has mastered himself is mightier still." Lao Tzu

Wendler Time!

Today's Workout:

*Strength:  Strict Shoulder Press 5-3-1

 *Metcon:
  3 Rounds
400m run
10 Burpees
10 KB/DB Snatch (5 per arm,choose your own weight)


This is called the CrossFit pyramid, this is what CrossFit is for and what its all about.

Monday....

Today's Workout:
*5-3-1
Deadlift
*10 Rounds of....
"Cindy"

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Sunday Throwdown....

Today's Workout:

Part one:
4 Rounds
7 Hang Cleans (135/95)
14 Ring Dips
21 Box Jumps
rest 1 minute between rounds...

NO CLASS TODAY CF7C!

Today's Workout:

Run a 5k!!!

*No class today CF7C due to Cody, Kenny, and Terrence aka.  "Mini Beast" attending EFC9 weigh-ins, wish them luck!
*Come out and support your fellow CF7C trainers/athletes and Bushido MMA warriors this Friday at 7:30!


SEE EVERYONE THERE!

Wednesday Oct 5th

Wendler Cycle: Day 3

ready?

Back Squat 5-3-1

MetCon:
3 Rounds for time
30 Lunges
15 KBS
5 Chin Ups
pick weight for kettle bell swings.

NO CLASS THURSDAY or FRIDAY.
For EFC9.
Let's all get out there and Support our fighters Cody, Terrence and Kenny!

"Do not weep. Do not wax indignant. Understand"- Spinoza

Tuesday October 4th

Wendler Cycle Day 2
Push Press: 5-3-1

MetCon:
3 revolutions of:
 1 min Plank Cycle
w/ 3 Burpees EMOTM
Class vote will determine penalty!

Today continues the Wendler Cycle. plan and go for 1 rep Max accordingly.
The MetCon is the Plank Cycle. Front/Left Side/Back/ Right Side 1 Minute in each position. At the start of each minute perform 3 Burpees and be back in plank before 10 seconds has passed.

"Happiness lies in the joy of achievement and the thrill of creative effort. -Franklin D. Roosevelt

Monday Oct 3rd

Monday: Wendler Cycle begins!
Strength:
 Deadlift 5-3-1

MetCon:
15 min AMRAP:
10 Ring Dips
10 Squat Jumps
200m Sprint

The Wendler System is a power lifting methodology designed to increase pure strength over time. We will be focusing on three lifts during this period. Deadlift, back squat and push press. We have been prepping for this cycle the last two weeks. The rep scheme requires you to warmup then perform sets of 5-3-1 the last set you will go for a one rep max each time. The next time this lift is required you will add 5 pounds to each set and perform the same rep scheme. For our overall abilities this development is important in order to train the central nervous system to adapt to larger loads. For example if your one rep max of deadlift is 235 then 20 reps at 215 is very heavy, but if your max is 500... not heavy at all. We will be running through a weekly mini-cycle inside of Wendler to attempt riding the super-adaptive wave of power lifting to improve our numbers. Each cycle is four weeks long with the last week being a de-loading phase. The plan is to run three cycles of Wendler. If you have any questions feel free to speak to me (Garrett) after class email or text me.  Should be both interesting and fun.

Sunday! Team WOD

The Team WOD is Back!

Teams of 2 Complete the following. with 5 minutes rest between

MetCon A:
5 Rounds of
10 Front Squats @ 135/95
20 Chin Ups
the bar cannot touch the ground once the WOD starts! Score is time to complete

MetCon B:
8 min AMRAP
Burpee Broad Jump Roll 30m
Wall Ball Shots (20/14)
one member will perform WBS while the other Burpees the distance. Score is # of Wall Balls

"Life itself is neither a good nor an evil: life is where good or evil find a place, depending on how you make it for them."-Seneca

Let's Lift...

Today's Workout:

*2-2-2-2-2-2
  Push Press

*20-18-16-14-12-6-3
Kettlebell/dumbell snatch (split reps in half for each arm)
Box Jumps

Interval Training,,,

The Metcon:

You will run through this circuit in timed intervals:

>4 minutes<rest 90sec.>6 minutes<rest 2min.>All the way through 
400m run
20 SDHP (75/45)
30 Burpees
40 Med Ball Cleans (20/14)

You will go through this circuit as far as you can get
in each interval, but after rest period will start again
from the top of the circuit. The final time through you
will go until you complete the entire circuit. The
workout will be scored by reps and final time....

tues Sept 27th

Tuesday WOD

Rise Up!

The Power:
Front Squat
5-5-3-3-3

The Circuit
Rounds of 21-15-9-5
Planched PushUps
Romanian KB Deadlifts (2/1.5 Pood)
V Ups (full extension)

Record highest 5 and the rep weight. Record time for the circuit.

“For a man to conquer himself is the first and noblest of all victories.” -Plato

Monday Sept 26th

Helen in Pieces
3 Rounds
400m Run

21 KB Swings (1.5/1)
12 PullUps
rest 90 Sec
2 Rounds
400m Run
21 KB Swings
12 PullUps
rest 60 Sec
1 Round
400m Run
21 KB Swings
12 PullUps

Congrats to the CF7c "Nerds" who competed in the X Corp Adventure Race. Great job guys.

“We cling to the idea that success is a simple function of individual merit and that the world in which we all grow up and the rules we choose to write as a society don't matter at all. It does.”
― Malcolm Gladwell, Outliers: The Story of Success

Classes Today are Cancelled for X Corp Adventure Race!
12 Days until EFC. Did you get tickets yet?

Friday!
The MetCon:
50 Double Unders
10 Burpees
40 Double Unders
10 Burpees
30 Double Unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
Every 90 Sec 2 Power Cleans @ 155/ 85

“Only the extremely ignorant or the extremely intelligent can resist change.”- Socrates

Thursday Sept 22nd

Count to 10
Warm Up: Hip and Shoulder Mobility Work

Be strong.

The Met Con:
1 to 10 Deadlift (75% max)
10 Pushups (Hand release)
10 Xeres Lunges (35/25)

(1st rnd 1DL then 2DL...etc.)

"You can live in a dignified and disciplined way, without frivolity, and at the same time enjoy your life. You can combine survival and celebration."- Chogyam Trungpa

Wednesday Sept 21st

The Reverse

The MetCon:
 15 Min AMRAP
10 Toes 2 Bar
15 AbMat SitUps
20 Air Squats.

then...
The Power:
Thrusters 3-3-3-3

(Record rounds and max thruster weight). Full lockout on each thruster to count rep.

"The shoe that fits one person pinches another; there is no recipe for living that suits all cases." -Carl Jung

Today's Workout:

* 2 Rounds (1 min  rest)
   400m sprints

*12 minute (amrap)

  6 Deadlifts (135/95)
  6 Power Cleans
  6 Over the bar Burpees


Enjoy!!!

Hero WOD!

Today's Workout:

"Wittman" (overhead)

5 Rounds

15 Swings
15 Shoulder to Overhead (115/75)
15 Box Jumps


This is a hero workout everyone so lets honor it.  We changed the wod slightly and decided to go overhead with some weights.
Enjoy!!!

Snatch Sunday....

Today's Workout:

*2-2-2-2-2
  Snatch Balance

* 5 Rounds
10 Squat Snatch (75/45)
15 Hand Release Pushups


Enjoy!!!!!

Friday Sept 16th

 The Games we Play!

Buy in:
Death by...10m Burpees
MetCon: Outside
7 Rounds for Time:
7 Wall Balls (20/14)
50m MedBall Sprint
Cash Out:
30 Tire flips for time
(Approx 5 minutes rest between events: score is accumulative time)
"Difficulties strengthen the mind, as labor does the body." - Seneca  

Thursday Sept 15th

Skill Development: Pistol Drills

"get some"

MetCon:
Every Minute on the Minute for 15minutes
4 Power Snatch @ 115/75
5 Chin Ups
Cash out:
100 Double Unders for time

Today's Quote: Death is not an event in life: we do not live to experience death. If we take eternity to mean not infinite temporal duration but timelessness, then eternal life belongs to those who live in the present. - Ludwig Von Wittgenstein

Wednesday Sept 14th

It's an Interval Thing...
4 Rounds for time:
200m Sprint
30 KB Swings (1.5/1)
20 Knees 2 Elbows
10 Burpees

Rest exactly 1 min after each round.
Score is fastest and slowest round.

Today's Quote:

"As far as we can discern, the sole purpose of human existence is to kindle a light in the darkness of mere being".- Carl Jung,

Tuesday...

Today's Workout:

"FRAN"
21-15-9
Thruster
Pullups

then....

1 min. Max reps of Body Weight Deadlifts.


Enjoy!!!

Heavy Day!!!

Today's Workout:

*Strength*
  5-4-3-2-1
Front Squat

*The Metcon*
 -2 times do this 5 min. (amrap)

5 Cleans (135/95)
7 Pushups


Enjoy!!!!

Saturday Sept 10th

No Saturday Open Gym or WOD today.
Sorry for the late notice:
Sunday's WOD will be at City Park as part of Cody's Birthday Bash
Have Fun!

It's Thursday....

Today's Workout:

Buy in: 20 Back Squats @ Bodyweight

15 minute (amrap)

20 Box Jumps
10 Swings
5 Turkish Get ups

Tuesday September 6th

The Power:
 Front Squat
7-7-7-7-7
Clean each set to the Rack position
Complete all Reps with a 1 Sec Pause at the bottom.

The Met Con:
Sprint 400m
15 Overhead Squats (115/75)
Sprint 400m

Is it revolution or evolution?

"The individual has always had to struggle to keep from being overwhelmed by the tribe. If you try it, you will be lonely often, and sometimes frightened. But no price is too high to pay for the privilege of owning yourself." -Friedrich Neitzsche

 

September 4th

Barbell Barb!
5 Rounds for Time:
Rest 3 minutes after each round.

10 Cleans @ 135/95
20 PullUps
30 Bar Rolls
40 Lateral Bar Jumps

Remember: No Class Monday. Enjoy the Holiday!

Today's Quote: "it's better to face these kinds of things with a sense of poise and rationality"-Panic at the Disco

It's Friday...

Today's Workout:

*Split Snatch
1-1-1-1-1-1-1

* 6 Rounds (1 min. rest)

15 Wall Balls (20/14)
15 Box Jumps
5 Push Press



enjoy!!!!

Kettlebell crazy!

Today's workout:
20 MIN.(AMRAP)

5 KB CLEANS LEFT ARM
10 KB SWINGS
5 KB SWINGS RIGHT ARM
20 PUSHUPS

Enjoy!!!!

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