The return of Annie!

Today's Workout:

"Annie"
50-40-30-20-10
Double unders
Situps

Enjoy!!!

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Tuesday Aug 30th

this is Old School

Three for Tuesday

Every Minute On the Minute
for 8 minutes
3 Split Cleans @ 70% of 1RM
     then...
               Using same weight
3min AMRAP of:
3 DeadLifts
3 Power cleans
3 Front Squats

Rest exactly 5 min and repeat 3 min AMRAP

"Do not believe in anything simply because you have heard it. Do not believe in anything simply because it is spoken and rumored by many. Do not believe in anything simply because it is found written in your religious books. Do not believe in anything merely on the authority of your teachers and elders. Do not believe in traditions because they have been handed down for many generations. But after observation and analysis, when you find that anything agrees with reason and is conducive to the good and benefit of one and all, then accept it and live up to it." ~Buddha

Monday Aug 29th

The Warm up:
400m Run
30 Sec Dead Hang Stretch
5 Sun Salutations
5 Back Bends


The WORK:
Buy in:
50 Over Head Lunges

5 Rounds:
20 Med Ball Sit Ups 
5  Snatches 95/65

Cash Out:
 200 Mason Twists

"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
OK the Storm is over, lets get back to training. Major props to everyone who made it out for the WOD on Sunday.

Sunday Aug 29th

Sunday WOD will GO
 as Scheduled 11AM

1 Round of Barbara:
20 Pullups
30 push ups
40 Sit ups
50 Air Squats

then:
3 Rounds
15 DL @ BW
20 KB Clean and Jerks (10 per arm)

Anyone can come: if we don't have power we will do something outside.

Irene

Saturday WOD has been Canceled due to Irene being uncooperative.

Sunday's WOD will go down as scheduled. If neccessary we will move it later in the day. As soon as we know something it will be posted.
Stay safe and dry. Take a rest day.

Friday 26th Aug

 "Here comes the man they call Hurricane"
- Bob Dylan

 a little something like this

1: Max time Dead Hang L-sit x 3

2:  Floor Press 5-5-5-5-5

3: Max Rounds in 5 Minutes
     5 Burpee Box Jumps
     5 Burpee Pullups

The 1pm Class will go as scheduled. Any Schedule change will be placed here as soon as possible.

Thursday Aug 25th

Get Out!

5- 50m Sprints
2min Rest between Sprints
then...

5 Rounds for Time
5 Push Jerk (135/85)
30 Kettle Bell Swings (1.5/1)

Don't forget. There will no longer be a Thursday 1pm class. See you at 4:30, 5:30 or talk to your
coach

"Freedom is never given freely by the oppressor. It must be demanded by the oppressed" -Martin Luther King Jr. 

Wednesday Aug 24th

Sounds like Fun!
Kelly
5 Rounds:
30 Box Jumps
30 Wall Balls

There will be a 25 min Time Cap on this WOD.

Squat Crazy......

Today's Workout:

5-5-5-5
Back Squat
3-3-3-3
Front Squat

then:
2 Rounds
Plank Rotation 45 sec. in each position
front plank/side plank/back plank/side plank

 
Enjoy!!!!

Max Rep Monday....

Today's Workout:

We will use 4 movements,  and we will go through these movements for 2 rounds...

2 min. Medicine Ball Cleans (20/14)
2 min. Pushups
2 min. Situps
2 min. Ring Dips

You will complete a max amount of reps in each 2min. round.
Your score for the workout will be the max amount of reps for both rounds of all the movements.....

Enjoy!!!

Friday: No Class

So.. No Friday class today at 1pm due to Garrett going to have fun all over VA.
Go enjoy the weather.
your fitness is only limited by your imagination.
See you Saturday
CF7c

Thursday Aug 18th

Mo' Mobility

20 minutes of Mobility Work:
We are going to work on the End Range of Motion issues in the Hips and Mid-line Positions.
Clear up some of those Nasty movement patterns, and then test our work with...

Crazy Nancy:

400m Run... rest 45 sec..
10 Overhead Squats (95/65)
400m Run... rest 45sec
10 Sumo Deadlift High Pull
400m Run...rest 45 sec
 20 Ring Dips
400m Run...rest 45 sec
10 Sumo Deadlift High Pull
400m Run... rest 45 sec
10 OverHead Squats



Shirts are in! $20 See your trainer to pick one up!

Wednesday Aug 17th

All Out

1. Sprint at 100% Effort
Rest 1-2 minutes between  each sprint
 800m-400m-200m-100m-50m


Rest 5 minutes then...
6 Rounds for Time of
30m Sprint
30m Broad Jump


CrossFit Seven Cities Shirts should be available for sale today!
Bring your $20

Monday......

Today's Workout:


3 Rounds of 6 Stations 1 minute each with 1 minute rest....


Wall Balls (20/14)
Plate Rotations (45/25)
Ring Dips
Ring Rows
Thrusters (95/65)
Uneven Farmers Carry (72-53/53-35)


workout is scored by the amount of reps completed....







Enjoy!!!!

Cookout Today....

Todays Workout:

Teams of two will complete...
200 situps
200 box jumps
150 hand release pushups
100 sumo deadlift high pulls (53/35)

Cookout at 3pm hope to see you there!

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Thursday....

Today's Workout:

"Karen"

150 Wall Balls (20/14)

for time.....


Enjoy!!!!

Another Wednesday....

Today's Workout:

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

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Tuesday 5pm Trial Aug 9 2011

"The Special"

Power: 
6x2 Rack Split Jerks into OverHead Squats*
20 min to complete

MetCon:
10 Min AMRAP
5 Ab Rolls
10 Kettle Bell Swings
15 Push Ups
 
(from the rack, perform 2 Spit Jerks, then perform 2 OverHead Squats record the best weight of matrix completed. For the AMRAP record rounds completed )

monday aug 8

Monday Brutali-day!

Rounds of 21-15-9 for time:
Squat Clean (95/65)
Burpees

then... Spend 5 minutes on Handstands 5 minutes on Double Unders.

Today's Question: Is honesty always the best policy?
the quote: "In the fight between you and the world, back the world" Kafka

Sunday Aug 7th 2011

"The Purpose." enjoy your life!

Sunday means fun?
Testing: run 4oom rest 2min x2


METCON:
6 Rounds for time:  (115/65)
22 Deadlifts
22 push press/jerk
22 Toes 2 Bar
22 Burpee bar hops

with remaining time in class practice your overhead squat!

Thursday...

Today's Workout:


13 min. (amrap)
5 Handstand pushups
7 Power Snatch (95/65)
9 Pushups

Wednesday....

Today's Workout:

10 Rounds
30 sec. Medicine Ball Cleans
30 sec. Box Jumps
30 sec. Ring Dips
1 min. rest

*workout is scored by the amount of reps completed

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