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...