12.30.12 Sunday

Open gym from 12:00-1:30pm...see everyone there!!!

12.24.12 Monday (Christmas eve)

--HOLIDAY SCHEDULE--
>Friday 12/21 4:30 pm (open gym)
>Saturday 12/22 10:00 am (open gym)
>Sunday 12/23 (closed)
>Monday 12/24- Wednesday 1/2 (closed)

Feel free to contact Coach Cody for any question regarding the schedule
(757)215-6388

12.22.12 Saturday (open gym)

--HOLIDAY SCHEDULE--
>Friday 12/21 4:30 pm (open gym)
>Saturday 12/22 10:00 am (open gym)
>Sunday 12/23 (closed)
>Monday 12/24- Wednesday 1/2 (closed)

Feel free to contact Coach Cody for any question regarding the schedule
(757)215-6388

Enjoy open gym, get it in people!

12.21.12 Friday (Holiday Schedule)

--HOLIDAY SCHEDULE--
>Friday 12/21 4:30 pm (open gym)
>Saturday 12/22 10:00 am (open gym)
>Sunday 12/23 (closed)
>Monday 12/24- Wednesday 1/2 (closed)

Feel free to contact Coach Cody for any question regarding the schedule
(757)215-6388

I hope all of you have a great Christmas. I also hope the world doesn't end today. The holiday schedule is posted above, take this break off to recharge the batteries lick your wounds and relax. You've been goin hard all year and a break is what everyone needs. We will see everyone back after the new year. Remember, today and tomorrow are open gym days. Take these days to come in and get a wod in or work on a weakness. None the less get in here and do something!

--THE BETTER-- (do this if you so choose)

5 Rounds
7 Power Cleans (155/115)
14 Squats
21 Lateral Hops
for time...

Holiday Schedule

--HOLIDAY SCHEDULE--
>Friday 12/21 4:30 pm (open gym)
>Saturday 12/22 10:00 am (open gym)
>Sunday 12/23 (closed)
>Monday 12/24- Wednesday 1/2 (closed)

Feel free to contact Coach Cody for any question regarding the schedule
(757)215-6388

12.20.12 Thursday

--BETTER--
400m run then complete...
5 Rounds
4 L arm KB/DB Snatch (choose your own load)
4 R arm KB/DB Snatch
20 Squats
20 Sit-ups

I try not to brag much but this time I am. Noah watches and learns at CF7C. And because everyone here is such a go getter and a inspiration Noah tends to follow that example. He hit a 17" box jump yesterday at an age of 3. That is pretty mind blowing. I owe his determination to all of you!

12.19.12 Wednesday

--HOLIDAY SCHEDULE--
>Friday 12/21 4:30 pm (open gym)
>Saturday 12/22 10:00 am (open gym)
>Sunday 12/23 (closed)
>Monday 12/24- Wednesday 1/2 (closed)

--STRONGER--
Find 1RM HBBS

--BETTER--
8 min. AMRAP
8 T2B
10 KBS (53/35)
*then no rest 2 min. ME H.R. Pushups

Pretty cool photo just saying...

12.18.12 Tuesday

--STRONGER--
15 min to find max weight of this complex:
1 Power Clean+1 Hang Power Clean+ 1 Hang Squat Clean

--BETTER--
21-15-9
Barbell Lunges (115/75)
OTB Burpees

12/17 Monday

--STRONGER--
15 min Practice on Low Bar Back Squat

--BETTER--
5 Rounds
12 OHS (95/65)
12 Box Jumps (24/20")

Holiday schedule will be coming out this week!

12.15.12 CF7C in house throwdown

Part one: Olympic Total
1) 3 attempts at a 1RM Snatch
2) 3 attempts at a 1RM Clean and Jerk

Part two: Bodyweight WOD
Part three: Barbell WOD
Part four: Agility and speed test

The first lift will happen at 1pm. Be there by 12:30pm to begin warming up. If you are late you will not compete! There will be no regular classes tomorrow, come show pride in your box and cheer your training partners on!

Friday 12.14.12

Teams of 2:

200m Run Relay
50 Pullups
50 Burpees
30 Hang Snatch (95/65)
30 HSPU
50 Double Unders
50 KBS (53/35)

12.13.12 Thursday

-NEWS-
1) it's deload week
2) CF7C comp this Saturday
3) Tshirts are in!


--BETTER--
1000m Run
100 Pushups
10 Snatch (135/95)

12.12.12 Wednesday

-NEWS-
1, Christmas Schedule coming out soon.
2. CF7C IN HOUSE comp this Saturday
3. COMP meeting tonight @5:30pm
4. SHIRTS GO ON SALE TONIGHT!
5. This is deload week.


--STRONGER--
HBBS
2x5 @ 50%
2x4 @ 55%
1x3 @ 60%

--BETTER--
21-15-9
Cleans (135/95)
Knees to Elbows

12.11.12 Tuesday

News:
* CF7C in house comp. this Saturday
* Comp. meeting this Wednesday @5:30pm if you are competing you better be there
* Looking to possibly chAnge the comp. time????
*THIS IS DELOAD WEEK!!!! Aka recovery week...


--STRONGER--
3x400m Run (Rest 90 seconds between)

--BETTER--
Max Wall Walks in 2 minutes
-rest 60sec.
Max Situps in 2 minutes
-rest 60sec.
Max KB Snatch in 2 minutes
-rest 60sec.


Tshirts on Wednesday!

12.10.12 Monday

Remember CF7C in house competition this Saturday @11:30am. There will be a meeting about the comp this Wednesday @5:30pm. Be there!

--STRONGER--
15 minutes to establish 1RM Deadlift

--BETTER--
21 Toes to Bar
200m Run
21 Burpees
200m Run
14 T2B
200m Run
14 Burpees
200m Run.
*this WOD was done back in September make sure to compare your time.

Coolest picture ever....just saying.

12.08.12 Saturday

--OLY--
1) Find 1RH 3 Position Snatch

2)Find 1RH 3 Position Clean

--STRENGTH--
3x3 Front Squat (3 sec. Pause in the bottom of first rep)

12.07.12 Friday

--STRONGER--
12 min to a 1RM Hang Squat Clean

--BETTER--
10 min amrap
3 Hang Cleans (@70% of above)
8 OTB Burpees
3 Cleans (@70% of above)
8 Knees to Elbows

12.06.12 Thursday

The week is almost over!......keep charging minions!!!

--STRONGER--
5x5 Split Strict Press (get heavy)

--BETTER--
15 Deadlifts (225/155)
25 Sit-ups
12 Deadlifts
20 Sit-ups
10 Deadlifts
15 Sit-ups
8 Deadlift
10 Sit-ups
6 Deadlift
5 Sit-ups

Amber getting after it!

12.05.12 Wednesday

--STRONGER--
HBBS
1x5@75%
1x5@80%
1x3@85%
2x1@90%

--BETTER--
"CLEAN UP"
4 Rounds
11 Clean and jerks (115/75)
11 Pull-ups

12.04.12 Tuesday

Remember to check the new schedule on the website if you have any questions. Been pretty happy with everyone's intensity lately especially today. I saw a female struggling to finish our WOD today and everyone in the gym who was finished cheered her on. Got me pumped up!....just sayin.

--STRONGER--
Clean 3-3-3-2-2 (near max)

--BETTER--
10 min. AMRAP
4 Front Squat (135/95)
3 Wall Walks
6 Ground to Overhead
3 Wall Walks

12.02.12 Monday

Our schedule:
>>>Monday
4:30pm and 5:30pm

>>>Tuesday
4:30pm and 5:30pm

>>>Wednesday
Regular Class 4:30pm
Open Gym 5:30pm-6:30pm

>>>Thursday
4:30pm and 5:30pm

>>>Friday
4:30pm

>>>Saturday
Beginner CrossFit 9:00am-10:00am
Olympic Lifting/Open Gym: 10:00am-11:00am
----------------------------------------------------------------------------------------------------------------------------------

--STRONGER--
Snatch 3-3-3-2-2 (near max)

--BETTER--
3 Rounds
7 OHS (95/65)
100m run
7 OHS
100m run
25 H.R. push-ups

11.30.12

"Josh#2"
(Teams of two)
11 Rounds
23 OHS (75/45)
200m run
23 Burpees
*23 min cap

11.29.12 Thursday

--STRONGER--
15 min. To find a 1RH of this complex:
2 Power Snatch + 1 OHS

--BETTER--
10 Rounds of "CINDY"
5 Pull-up
10 Push-ups
15 Squats

11.28.12 Wednesday

--STRONGER--
HBBS 1x5 @75%
1x3 @80%
1x3 @85%
3x1 @90%

--BETTER--
4 Rounds
10 Ground to Overhead (135/95)
200m Plate Run


New schedule:
>>>Monday
4:30pm and 5:30pm

>>>Tuesday
4:30pm and 5:30pm

>>>Wednesday
Regular Class 4:30pm
Open Gym 5:30pm-6:30pm

>>>Thursday
4:30pm and 5:30pm

>>>Friday
4:30pm

>>>Saturday
Beginner CrossFit 9:00am-10:00am
Olympic Lifting/Open Gym: 10:00am-11:00am

11.27.12 Tuesday

--STRONGER--
15min to find a 1RH of this complex:
1 Power Clean+ 1 Squat Clean+ 1 Front Squat

--BETTER--
3 Rounds
22 KB Snatch (11 each arm)
14 Pull-ups
8 Burpee Box Jumps (24"/20")



New schedule:
>>>Monday
4:30pm and 5:30pm

>>>Tuesday
4:30pm and 5:30pm

>>>Wednesday
Regular Class 4:30pm
Open Gym 5:30pm-6:30pm

>>>Thursday
4:30pm and 5:30pm

>>>Friday
4:30pm

>>>Saturday
Beginner CrossFit 9:00am-10:00am
Olympic Lifting/Open Gym: 10:00am-11:00am

11.26.12 Monday (modified schedule)

Today's schedule is modified:
4:30-5:30- regular class
6:30-7:30- open gym

--BETTER--
"Jack"
20 min. AMRAP
10 Push Press (115/75)
10 Box Jumps
10 KBS

11.25.12 Sunday Birthday WOD

"Joe"
1 Mile Run
24 OTB Burpees (24"/20")
24 Snatch (65/45)
1 Mile Run
11 Front Squat (155/115)
400m run with BB (45/35)

11.24.12 Saturday (closed)

Gym closed today, we will open tomorrow (Sunday) for a birthday WOD! Come join us at 10am!!!

11.23.12 Friday (closed)

Monday-normal
Tuesday-normal
Wednesday-normal
Thursday-closed
Friday-closed
Saturday-closed
Sunday-10am birthday WOD

Rest, enjoy family....we will see everyone back for Joe's bday WOD Sunday.

11.22.12 Happy Thanksgiving!

Monday-normal
Tuesday-normal
Wednesday-normal
Thursday-closed
Friday-closed
Saturday-closed
Sunday-10am birthday WOD

Have a happy thanksgiving everyone we will see you back for a litte birthday fun Sunday!

11.21.12 Wednesday

New schedule:
>>>Monday
4:30pm and 5:30pm

>>>Tuesday
4:30pm and 5:30pm

>>>Wednesday
Regular Class 4:30pm
Open Gym 5:30pm-6:30pm

>>>Thursday
4:30pm and 5:30pm

>>>Friday
4:30pm

>>>Saturday
Beginner CrossFit 9:00am-10:00am
Olympic Lifting/Open Gym: 10:00am-11:00am



--STRONGER--

HBBS 1x5 @75%
1x3 @80%
3x3 @85%

--BETTER--

8 Walking BB lunge (95/65)
10 K to E
7 Walking BB lunge
10 T 2 B
6 Walking BB lunge
10 K to E
5 Walking BB lunge
10 T 2 B
4 Walking BB lunge
10 K to E

11.20.12 Tuesday (Birthday Fun)

Monday-normal
Tuesday-normal
Wednesday-normal
Thursday-closed
Friday-closed
Saturday-normal


--STRONGER--
2-2-2-2-2
Snatch Grip Push Press
(Heavy not maximal)
(15 min. Cap)

--BIRTHDAY FUN--
"Paul"
(20 min. AMRAP)
*Teams of two complete
400m Barbell overhead carry (45/25) buy- in
11 Deadlifts (275/185) (PB Rx 365lb)
21 Burpees
26 Sit-ups

11.19.12 Monday

*HOLIDAY SCHEDULE
MONDAY - Normal
TUESDAY - Normal
WEDNESDAY - Normal
THURSDAY- closed
FRIDAY - closed
SATURDAY - Normal

--STRONGER--

10 min. to find 1RM Power Clean
10 min. to find 1RM Power Snatch

--BETTER--
12 min. amrap
200m plate run
12 Toes to Bar

11.17.12 Saturday (begin new schedule)

Ok guys so we are gonna start a new schedule BEGINNING THIS SATURDAY NOVEMBER 17. We will now be having open gym twice a week. Open gym is basically a time to get in and rub elbows with your coaches or work on something you need to make better. I want these days to be days people come in and get in a wod and work on something that's needs more attention. Or to even complete a wod that was missed earlier in the week. Saturday will also be a time to come in and do a strict Olympic Lifting workout, which will be programmed by me (Coach Cody).

New schedule:
>>>Monday
4:30pm and 5:30pm

>>>Tuesday
4:30pm and 5:30pm

>>>Wednesday
Regular Class 4:30pm
Open Gym 5:30pm-6:30pm

>>>Thursday
4:30pm and 5:30pm

>>>Friday
4:30pm

>>>Saturday
Beginner CrossFit 9:00am-10:00am
Olympic Lifting/Open Gym: 10:00am-11:00am

--OLY--
1) Snatch 3x2 (heavy)
*rest only 60sec.
2) Clean 3x2 (heavy)
*rest only 60sec.

--STRONGER--
1) Front Squat 2x2 (heavy not max)
*rest only 90sec.

2a) 2x7 Strict Toes to Bar
*30 sec. Rest
2b) 2x7 High Box Jumps
*30 sec. Rest

11.16.12 Important Gym news and WOD

Ok guys so we are gonna start a new schedule BEGINNING THIS SATURDAY NOVEMBER 17. We will now be having open gym twice a week. Open gym is basically a time to get in and rub elbows with your coaches or work on something you need to make better. I want these days to be days people come in and get in a wod and work on something that's needs more attention. Or to even complete a wod that was missed earlier in the week. Saturday will also be a time to come in and do a strict Olympic Lifting workout, which will be programmed by me (Coach Cody).

New schedule:
>>>Monday
4:30pm and 5:30pm

>>>Tuesday
4:30pm and 5:30pm

>>>Wednesday
Regular Class 4:30pm
Open Gym 5:30pm-6:30pm

>>>Thursday
4:30pm and 5:30pm

>>>Friday
4:30pm

>>>Saturday
Beginner CrossFit 9:00am-10:00am
Olympic Lifting/Open Gym: 10:00am-11:00am


--BETTER--
Teams of two complete this 20min. AMRAP:
5 Front Squat (185/135) *This bar comes from the ground
5 KB Clean & Jerk each arm (choose your weight)
10 KBS (choose your weight)
*THE OTHER PARTNER WILL BE COMPLETING 200m run while other partner works. Switch after each run.

11.15.12 Thursday

It's that time again folks....another squat cycle! My plan is to make all of our ladies squatting over 200lb and our guys over 300lb! Do you accept my challenge? Then show up, do the work, and get results!

--STRONGER--
HBBS (off your most recent 1RM)
1x8 @70%
2x5 @75%
2x3 @80%

--BETTER--
5 Squat Clean (155/115)
25 Sit-ups
4 Squat Clean
20 Sit-ups
3 Squat Clean
15 Sit-ups
2 Squat Clean
10 Sit-ups
1 Squat Clean
5 Sit-ups

Be calm...just squat clean...

11.13.12 Wednesday (open gym/cancellation)

Hey guys there will be no regular classes tomorrow we apologize for the short notice. We will have open gym time after 6:45pm. The Stupid full jobs that your coaches have continue to plague our classes from time to time. Please be flexible!

11.13.12 Tuesday

--STRONGER--
5x1 Snatch Deadlift + 1 Power Snatch
*heaviest possible with perfect technique
--BETTER--
10 min. AMRAP
40 KBS buy in...
15 H.R. push-ups
15 Box Jumps (24"/20")

11.12.12 Monday

--STRONGER--
15 min. To find a 1RH of:
1 Power Clean + 1 Squat Clean
*the idea is to go heavy but not to max weights. Within 80-90% of your max clean.

--BETTER--
10 min. AMRAP
40 KBS buy in...
15 H.R. push-ups
15 Box Jumps (24"/20")

10.10.12 Saturday

OPEN GYM/ COACHES CHOICE

11.09.12 Friday

--STRONGER--
3-3-3-3-3
Strict Press (heavy not maximal)
(Rest 90sec. Between sets)

--BETTER--
4 Rounds
10 Split Snatch (115/75)
2 Wall Walks
10 Box Jumps (24"/20")
for time...

10.08.12 Thursday

--STRONGER--
15 min. To find a 2RH Pause Front Squat with 3 sec. Pauses
(2RH means heavy but not maximal. Maintain perfect technique)

--BETTER--
10 Hang Cleans (135/95)
10 Pull-ups
8 Hang Cleans
8 Pull-ups
6 Hang Cleans
6 Pull-ups
4 Hang Cleans
4 Pull-ups
2 Hang Cleans
2 Pull-ups
(12 min. Cap)

Now that's a Front Squat!!!

10.07.12 Wednesday

--STRONGER--
5x5 @70% of your MOST RECENT 1RM HBBS

--BETTER--
10 min. AMRAP
10 Push Press (115/75)
15 Box Jumps (24"/20")
10 V-ups

Amber's pr!

11.06.12 Tuesday

--STRONGER--
15 min. Clean and Jerk Practice

--BETTER--
3 Rounds
10 Deadlifts (225/155)
15 Burpees

The legend!

11.05.12 Monday

--STRONGER--
15 min. Snatch Practice

--BETTER--
21 Toes to bar
21 Dynamic Push-ups
200m run
15 Toes to Bar
15 Dynamic Push-ups
200m run
9 Toes to bar
9 Dynamic Push-ups
200m Run

11.03.12 Saturday (no class)

No class today....be ready for some open gym time Sunday morning. Go out and support the coaches and athletes running the Great American Mud Run!

Abby pre-pr...

11.02.12 Friday

Yeah buddy!!!!! Everyone that has retested there HBBS has Pr'd! Lets just say this....the minimum number that I've seen is 25lbs!!! That's the minimum. If you missed out on this one don't worry there will be more. Don't miss the next one.

NOTEWORTHY:
-Paul PR's 355lb to 385lb HBBS
-Jessi PR's 175lb to 200lb HBBS
-Toka PR's 130lb to 160lb HBBS
-Abby PR's 165lb to 185lb HBBS
-Ben PR's 225lb to 250lb HBBS and as kipping pull-ups now!
-Christian PR's 290lb to 325lb HBBS
-Melissa Pr's 145lb to 155lb HBBS
-Coach Van 40lb HBBS Pr post surgery!
-Josh#2 PR's 290lb to 315lb HBBS

--BETTER--
"2 Parts"
1) Every 30sec til death complete 1 Front Squat (145/105)
* Bar remains in front rack the entire time until you can no longer squat
2) 8 min. To complete:
20 Snatch (135/95)
40 Lateral Hops

Awesome!!!

11.01.12 Thursday (HBBS RETEST)

Alright, alright....Halloween is over now let's get down to business. Today is the day we retest our HBBS. A couple people tested early. Lets just say the smallest pr that we have seen is 20lbs!!! Again that's the smallest. We now have a girl squatting 200lb and a guy getting really close to 400!!! Lets get down to business today people!


--STRONGER--
Establish 1RM Back Squat

--BETTER--
45 KBS buy in
12min. Amrap
4 HSPU
6 Pull-ups
12 V-Ups

This weeks schedule:
Monday-------closed (Tropical Storm)
Tuesday------4:30/5:30 (normal)
Wednesday --3:00/4:00 (Halloween)
Thursday -----4:30/5:30 (normal)
Friday---------5:30 (normal)
Saturday------closed (coaches training)

Coolest pumpkin ever!

10.30.12 Tuesday

So the storm is just about Gone so its go time. We will Retest our HBBS Thursday so don't miss out. Plenty of Barbells to be lifted and goals to be met this week....charge on minions!!!!

This weeks schedule:
Monday-------closed (Tropical Storm)
Tuesday------4:30/5:30 (normal)
Wednesday --3:00/4:00 (Halloween)
Thursday -----4:30/5:30 (normal)
Friday---------5:30 (normal)
Saturday------11:00am (open gym



--STRONGER--
15 min. To find a 1RM Push Press

--BETTER--
3 Rounds
400m med ball run (20/14)
21 Toes to Bar

Blair power!!!!!

10.29.12 Monday (closed due to weather)

Hey everyone due to inclement weather the box will be closed tomorrow. Classes should resume Tuesday at normal time barring further weather issues. Also we will have a modified Halloween Schedule to make sure those who have kiddos will have time to walk them around. Keep dry everyone!

This weeks schedule:
Monday-------closed (Tropical Storm)
Tuesday------4:30/5:30 (normal)
Wednesday --3:00/4:00 (Halloween)
Thursday -----4:30/5:30 (normal)
Friday---------5:30 (normal)
Saturday------11:00am (open gym)

Stupid storm!!!

10.27.12 Saturday

Coaches choice! Come in a find out, we promise not to disappoint!

10.26.12 Friday

--BETTER--
Partner WOD- Teams of 2
5 KB Snatch (each arm) (53/35)
10 OTB Box Jumps (24"/20")
10 Toes to Bar
10 OTB Box Jumps
10 T2B
7 KB Squat Clean (each arm) (53/35)
14 Box Jumps
14 Knees to Elbows
14 Box Jumps
14K2E

Katie, one of our new destroyers!

10.25.12 Thursday

You guys are getting me pumped! The amount of load that is being moved and the times on our metcons have been absolutely sick! Proud to be your coach and proud to be a part of a group that is hardworking and relentless! Keep charging minions, good things to come. Today is a practice day for our Olympic lifts, any lift can be chosen to work on. Play with the weight, GET BIG!!!

--STRONGER--
20 minutes Olympic Lifting Practice

--BETTER--
15 Snatch (95/65)
200m Plate Run (25/10)
12 Snatch
200m Plate Run
9 Snatch
200m Plate Run
6 Snatch
200m Plate Run
3 Snatch