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

10.24.12 Wednesday

Ok guys we will be Deloading this week and will retest our HBBS next week!

--STRONGER--
Deload Back Squat
3x5 @ 55%
2x2 @ 60%
2x3 @ 65%

--BETTER--
7 min AMRAP
7 Shoulder to Overhead (115/75)
7 Over the Bar Burpees

Coach Cody and Coach Van!

10.23.12 Tuesday

--STRONGER--
15 minutes to find max split strict press

--BETTER--
3 Rounds
20 Squat Cleans (95/65)
400m Run
(Scaled can do 200m run)

Here is one of the best USA Olympic lifters!

10.22.12 Monday

So it's another week everyone. This week is Deloading week for our Squat Cycle and oly cycle. We will retest our lifts over the next two weeks. This week the HBBS %'s will be low and will be meant to be performed with minimal rest. Looking forward to a great week!

--BETTER--
5 Rounds
10 Deadlifts (225/155)
20 Pushups
20 Lateral Hops

--STABILITY--
50 V-Ups

This video is awesome:
http://youtu.be/GUl7UqbL3uc

10.20.12 Saturday

Last day of the week people lets end this the right way!

4 Rounds
7 Snatch (135/95)
21 Over the Box Burpees
for time...

10.19.12 Friday

"Partner Jack"
20 min. AMRAP
10 Push Press (115/75)
10 KBS (53/35)
10 Box Jumps (24"/20")
*TEAMS OF TWO KILL THIS ONE!

Nothing cool to say today, have a good one today and come kill it with us this afternoon!

10.18.12 Thursday

--STRONGER--
5x3 Floor Press (heavy)

--BETTER--
20 KBS (choose weight)
10 HSPU
18 KBS
8 HSPU
16 KBS
6 HSPU
14 KBS
4 HSPU

10.17.12 Wednesday

--STRONGER--
High Bar Back Squat
2x5 @75%
2x3 @80%
1x2 @85%
1x1 @90%
(Off your most recent HBBS 1RM)

--BETTER--
12 min. AMRAP
5 Snatch Deadlifts (155/115)
7 Toes to Bar
9 H.R. Push-ups

10.16.12 Tuesday

All I'm saying is.....don't cherry pick wods people! If you're not good at something don't dodge it....the end

--STRONGER--
5x2 Power Snatch + 1 Hang Snatch (heaviest possible)

--BETTER--
5 Rounds
7 Clean and Jerk (115/75)
100m Sprint
7 Chest to Bar Pull-ups

10.15.12 Monday

New week, new goals to achieve!


--STRONGER--
5x2 Squat Clean + 1 Front Squat (heaviest possible)

--BETTER--
4 Rounds
11 Power Snatch (95/65)
11 Box Jumps

--STABILITY--
3x25 Sit-ups (Rx)
3x20 Sit-ups (Scaled)

10.13.12 Saturday

Today will be a Coaches Choice WOD or a perfect time to work on some deficiencies. Pick your poison and enjoy!

10.12.12 It's Friday

--SKILL--
15 min. Practice Double Unders
"The only way to get good at double unders is to do double unders!"~Coach Cody. Single jump ropes do not make you better at these. Just do these over and over again til you get them. There is no secret to get better other then doing them!

--BETTER--
5 Rounds
7 Overhead Squats (115/75)
7 Burpee Box Jumps (24/20)
14 Toes to Bar

No caption needed...that's a good OHS!

10.11.12 Thursday

--STRONGER--
5x2 Strict Press + 1 Push Press (heavy)

--BETTER--
10 min. EMOTM
3 Front Squats (155/115)
4 Burpees

People are getting strong and the coaches are happy....actually that is an understatement. We are actually peeing our collective pants with happiness! Keep charged minions the sky is the top lets get there!!!


HOOK GRIP NO EXCUSES!

10.10.12 Wednesday

--SIX PACK--
Rx and Scaled 3x45 sec. Plank Hold
*Do this during your warmup

--STRONGER--
High Bar Back Squat
3x5 @75%
2x3 @85%

--BETTER--
200m Sprint
20 Push-ups
20 KBS/DBS (choose weight)
20 Push-ups
20 Jumping Squats (65/45)
20 Push-ups
200m Sprint
(12 min. Cap)

Sorry this is the coolest Back Squat picture ever.

10.09.12 Tuesday

Yesterday was a proud day. To see all of you hitting big lifts and raising the bar on training made me a proud Coach. I'm a firm believer that hard work always pays off and yesterday was a tribute to that! Lets keep it up!

--STRONGER--
15 min. Heaving Snatch Balance Practice

--BETTER--
"Power Elizabeth"
21-15-9
Power Cleans (135/95)
Ring Dips

10.08.12 Monday Madness

I had an much needed weekend in the mountains hiking and camping escaping the stresses of the daily grind. Speaking of hiking, it's really tough! Halfway through my hike my choice to be a CrossFitter was validated. I'm 100% sure my total of 6 hours hiking in two days could not have been accomplished had I not been a CrossFitter. I know we always preach this stuff makes life easier and all....but really.....it really made my life easier this weekend. That bein said lets get stronger!

--STRONGER--
7x1 Squat Clean (heavy)

--BETTER--
"Isabel"
30 Snatch (135/95)

--SIX PACK--
Rx-3x10 Strict Toes to Bar
Scaled-3x15 V-ups

10.06.12 Saturday (no class)

No classes today, sorry for the short notice. See everyone Monday!!

10.04.12 Friday's Workout

*NO CLASS THIS SATURDAY SORRY FOR THE SHORT NOTICE.

"Escalator"
12 min. Amrap
6 Deadlifts (225/155)
6 Burpees
*every round add 6 Burpees -6,12,18,24-etc...

Alex getting low!

10.04.12 Thursday (info and WOD)

*No classes this Saturday! We apologize for the short notice.

--STRONGER--
15 min. Squat Snatch Practice

--BETTER--

5 Rounds
7 Strict Press (95/65)
7 Knees to elbows
7 Push Press
7 Toes to Bar

10.03.12 Wednesday

The squat cycle continues as does the hard work keep charging folks!....good things to come!!!

About the squat: There are two types of squats we use at CF7C, the high bar and the low bar back squat both of these will be explained in detail tomorrow. Today's picture is a high bar back squat, notice the position of the hips,chest, knees and the bar. Pretty horizontally stacked huh?

--STRONGER--
High Bar Back Squat
3x3 @80%
2x2 @85%

--BETTER--
"Tabata"
Ring Dips alternating with Sit-ups

10.02.12 Tuesday's workout

Nothing cool to say....March on!

--STRONGER--
5x3 Strict Press (heaviest possible)

--BETTER--
10 min. Amrap
200m med ball run (20/14)
10 Power Cleans (135/95)
10 Pull-ups