Saturday, December 29, 2012
Monday, December 24, 2012
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
>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
Friday, December 21, 2012
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!
>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...
>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...
Thursday, December 20, 2012
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
>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!
Tuesday, December 18, 2012
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...
>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
Monday, December 17, 2012
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!
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!
Friday, December 14, 2012
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!
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!
Thursday, December 13, 2012
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)
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)
1) it's deload week
2) CF7C comp this Saturday
3) Tshirts are in!
--BETTER--
1000m Run
100 Pushups
10 Snatch (135/95)
Wednesday, December 12, 2012
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
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
Monday, December 10, 2012
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!
* 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.
--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.
Friday, December 7, 2012
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)
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)
Thursday, December 6, 2012
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 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
Wednesday, December 5, 2012
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!
--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
HBBS
1x5@75%
1x5@80%
1x3@85%
2x1@90%
--BETTER--
"CLEAN UP"
4 Rounds
11 Clean and jerks (115/75)
11 Pull-ups
Monday, December 3, 2012
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
--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
Sunday, December 2, 2012
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
>>>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
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