12.31.13 Tuesday

_________________________________

--NEW YEARS WEEK SCHEDULE--

-Monday-

NORMAL

-Tuesday(New Years Eve)-

5:30am

10:30am

4:00pm

5:00pm

-Wednesday(New Years Day)

4:00pm

5:00pm

6:00pm

-Thursday-

NORMAL

-Friday-

NORMAL

-Saturday-

NORMAL

__________________________________

--STRENGTH WOD--

15 min to Find a 2RM Hang Clean

--THE WOD--

6 Rounds

1 Min Max Effort Double Unders

1 Min Max Effort Power Clean (135/95)

*30 Sec. Rest Between Rounds

12.30.13 Monday

_________________________________

--NEW YEARS WEEK SCHEDULE--

-Monday-

NORMAL

-Tuesday(New Years Eve)-

5:30am

10:30am

4:00pm

5:00pm

-Wednesday(New Years Day)

4:00pm

5:00pm

6:00pm

-Thursday-

NORMAL

-Friday-

NORMAL

-Saturday-

NORMAL

__________________________________

--STRENGTH WOD--

10 min EMOTM (Every minute on the minute)

6 Front Rack Lunges (165/115)

--THE WOD--

5 Rounds

10 Back Squats (165/115)

15 Burpees

*The bar will come from the ground, no racks.

12.28.13 Saturday

SEE EVERYONE @10:30am!  Let's finish the week strong.

--THE WOD--

"DT"

5 Rounds

12 Deadlifts (155/105)

9 Hang Power Cleans 

6 Jerks

12.27.13 Friday

What a great week it has been!  Lots great wods with everyone and The Christmas Holiday.  Let me be the first to say how amazing it is to watch all of you become more fit on a daily basis!  I don't think there has been a week since we opened that someone hasn't Pr'd on a lift or workout.  That's so awesome!  Keep up the good work folks.  This is just the tip of the iceberg.

--METCON--

"Guile"

3 rounds of:
15 Toes to Bar
15 Push Press (95, 65#)
15 Box Jumps (24, 20″)
15 Overhead Squats (95, 65#)

 

We are accepting new athletes!

12.26.13 Thursday

*NORMAL SCHEDULE TODAY!*

--STRENGTH--

3-3-3-3-3

Pause Front Squat

(3 sec pause every rep in the bottom of the squat)

--METCON (metabolic conditioning)--

5 Rounds

10 Power Cleans (155/105)

15 Sit-ups 

*Buy out 30 Push-ups 

12.24.13 Tuesday

ONE CLASS TODAY. IT WILL BE HELD AT 10:30AM.

--12 DAYS OF CHRISTMAS WOD--

1 Burpee

2 V-Ups

3 Lateral Hops

4 Box Jumps (20")

5 Power Clean (95/65)

6 Sit-ups 

7 Squats

8 Push Press (95/65)

9 KBS (choose #) 

10 Lunges 

11 Push-ups 

12 Thrusters (95/65)

*THIS WOD WILL BE DONE JUST LIKE THE 12 DAYS OF CHRISTMAS SONG. WE WILL EXPLAIN IN CLASS. THIS WORKOUT WILL BE HECTIC BUT FUN.  FEEL FREE TO COME AND WORKOUT IN YOUR UGLIEST SWEATER!  SEE YOU ALL AT 10:30AM.

12.23.13 Monday

--SWOD--

5 min AMRAP 

Power Snatch (135/95)

--WOD--

(WITH A PARTNER)

12 min AMRAP 

60 Wall Ball Buy in then...

3 Over the Box Burpees (30/24)

3 Toes To Bar

6 Over the Box Burpees

6 Toes To Bar

9 Over the Box Burpees

9 Toes To Bar

Etc...

*Partner not working will be holding a Barbell in the Front Rack Postion (115/75)

  

12.21.13 Saturday

REMINDER: CLASS WILL BE HELD TOMORROW @12pm instead of 10:30am.  PLAN ACCORDINGLY AND WE WILL SEE YOU AT THE BOX!

--WOD--

3 Rounds

400m Med Ball Run (20/14)

10 Power Snatch (135/95)

15 Toes to Bar

12.20.13 Friday

MODIFIED SCHEDULE ON SATURDAY: 

CLASS ON SATURDAY WILL BE HELD AT 12:00 INSTEAD OF 10:30AM. SORRY FOR THE INCONVENIENCE.  

--TEAM WOD--

(Teams of two will complete)

40 Clean and Jerks (135/95)

80 Sit-ups 

120 Double unders (or 200 singles)

80 Push-ups 

40 Deadlifts (135/95)

*Teams of two will share the work.  Only one partner works at a time.  Break up reps as needed.

Missy and Lauren!

12.19.13 Thursday

--WOD--

6 Rounds 
8 Weighted Burpees (25/10)
12 KBS (53/35)
18 Walking Lunges

Melisa repping out some toes to bar.

12.18.13 Wednesday

Just a heads up...THERE WILL BE NO 10:30AM CLASS TOMORROW.  ALL OTHER CLASSES WILL RUN AS NORMAL.

--SWOD(strength wod)--

Find a 5RM Back Squat in 20 min

--WOD--

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups 

Melissa!!!!

12.17.13 Tuesday

--SWOD (Strength workout of the day)--

15 min to find a heavy set of:

2 Hang Power Cleans+2 Front Squats

--WOD (workout of the day)--

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans (135/95)

V-ups

Box Jumps (24"/20")

Jenn and Marisa showing Santa how we do it at CF7C!!!

12.16.13 Monday

--SWOD (Strength workout of the day)--

Every 30 sec for 10 min.  

1 Power Snatch + 1 Overhead Squat (155/105)

--WOD (workout of the day)--

10 min AMRAP

10 Power Snatch (95/65)

15 Wall Balls (20/14)

The CF7C crew at THROWDOWN For The Philippines hosted by Westsound CrossFit. Coach Cody and Van had the highest team score of the day!  Congrats to all who participated, we are proud!!!

12.14.13 Saturday

NO CLASSES TODAY...(SATURDAY).  WE WILL BE OUT AT WESTSOUND CROSSFIT FOR THE PHILIPPINES BENEFIT WORKOUT/FUNDRAISER.  COME SHOW YOUR SUPPORT.  THE FUNDRAISER STARTS @9AM. 

12.13.13 Friday

Just a reminder there will be no classes on Saturday. We will be attending the Fundraiser/THROWDOWN at Westsound CrossFit to benefit the Philippines Disaster relief fund. Come out and show your support for a great cause.  Let's represent for CF7C!

--TEAM FRIDAY--

15 min AMRAP

5 Power Clean (155/105)

5 Back Squats 

5 Over the Bar Burpees

*This workout is with a partner, one partner rests while the other works. When the workout starts the partner not working must keep a kettle bell off the ground the entire duration of the workout. Partners may hand the kettle bell back and forth without allowing the KB to touch the ground. In the event it touches the ground the penalty is 10 push-ups both partners.

12.12.13 Thursday

--STRENGTH WOD--

15 min to work up to a 2RM Split Jerk

--WOD--

"Four Dozen"

4 Rounds

12 Deadlifts (185/115)

12 Pull-ups

12 Wall Ball Sit-ups (20/14)

*12 min Cap

    CHAD!!!

12.11.13 Wednesday

--THE MUSCLE--

15 min to ESTABLISH 1RM BACK SQUAT

--THE METCON--

"Knuckle Sandwich"

25 Box Jumps (24"/20")

30-20-10

KBS (72/53)

Toes To Bar

25 Box Jumps

12.10.13 Tuesday

--THE MUSCLE--

Every 30 Sec for 10 minutes:

1 Squat Clean (185/125)

--THE METCON--

5 Rounds

40 Double unders (or 80 singles)

7 Thrusters (115/75)

Team 5 getting after Monday's workout

12.09.13 Monday

FUNDRAISER WORKOUT THIS SATURDAY AT WESTSOUND CROSSFIT! COME SUPPORT A GREAT CAUSE!!!

--THE MUSCLE--

15 min to work up to a heavy set:

2 Hang Power Snatch+1 OHS

--THE METCON--

8 min Amrap 

8 Power Snatch (95/65)

12 Wall Balls (20/14)

16 Lateral Bar Hops

     GINA!!!!

12.06.13 Saturday

--THE METCON--

"Holleyman"

30 Rounds

5 Wall Balls (20/14)

3 Handstand Push-ups 

1 Power Clean (225/155)

*25 min Cap

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

12.06.13 Friday

--THE METCON--

7 min AMRAP

7 Push Presses (75/55)

7 OTB Box Jumps (24"/20")

7 Lunges

Rest 4 min. 

*THEN COMPLETE THE ROUNDS YOU COMPLETED IN THE AMRAP FOR TIME

12.05.13 Thursday

--THE MUSCLE--

15 min Practice Hang Cleans

--THE METCON--

8 min Ladder

2 Power Clean (135/95)

2 Toes to Bar

4 Power Cleans

4 Toes to Bar

6 Power Cleans

6 Toes to Bar

etc...

12.04.13 Wednesday

--THE MUSCLE--

15 min to Find a 3RM Front Squat

--THE METCON--

"10 Rounds of Cindy"

10 Rounds

5 Pull-ups

10 Push-up

15 Squats

Amanda!!!

12.03.13 Tuesday

--THE MUSCLE--

2-2-2-2-2

Push Press

--THE WOD--

"Jumping Nancy"

5 Rounds

50 Double Unders

15 OHS (95/65)

Come out and support a great cause or just donate!!!

12.02.13 Monday

We start officially accepted sign ups this week!  Get your membership at the exciting and new CrossFit gym in Bremerton!!!

--STRONGER--
15 Minutes working with the Hang Snatch


--BETTER--
"Jack Hammer"
15-12-9-6-3
Power Snatch (95/65)
Burpees

11.30.13 Saturday

Reminder: Class is @10:30am

"Josh"

21 overhead squats (95/65)

42 pull-ups,

15 overhead squats (95/65)

30 pull-ups,

9 overhead squats (95/65)

18 pull-ups

Friday 11.29.13

*Class times for Friday are 8:30 am, 5 pm, and 6 pm

--STRONGER--

15 minutes practice cleans

--BETTER--

"Elizabeth"

21-15-9

Cleans (135/95)

Ring Dips

HAPPY THANKSGIVING! Thursday 11.28.13

Class time for Thanksgiving is 9:30 am only!

"TURKEY DAY"

Partner WOD*

400m Med Ball Relay (20/14)

100 KBS (53/35)

80 Wall Balls (20/14)

60 Burpees

25 minute time cap

*Partner WOD: while one partner works, the other partner rests. Total work is shared between partners. 

Wednesday 11.27.13

--STRONGER--

5 x 5 Back Squats

--BETTER--

15 Deadlifts

400m Run

20 Push-ups 

30 Sit-ups 

10 Deadlifts

200m Run

20 Push-ups

30 Sit-ups

For time...

11.26.13 Tuesday

--BETTER--

15 min AMRAP

5 Pull-ups 

7 Front Squats (135/95)

9 Box Jumps (24/20")

11.25.13 Monday

Remember our full schedule begins Monday (11-24-13). We will be running free classes until Dec. 1 So come out by to knock out a workout with us!  

--STRONGER--

3-3-3-3-3

Push Press

--BETTER--

4 Rounds

20 KBS (53/35)

15 Toes to Bar

10 Overhead Plate Lunges (45/25)

11.23.13 Grand Opening WOD !

WE ARE SO EXCITED TO SEE EVERYONE TOMORROW AND SEE ALL THE NEW FACES WHO WANT TO JOIN OUR CF7C FAMILY. THE WORKOUT TOMORROW WILL BE DEPENDANT ON THE AMOUNT OF ATHLETES THAT COME TO JOIN IN ON OUR FUN TOMORROW.  REMEMBER WE WILL MOST LIKELY BE RUNNING HEATS TOMORROW AND THE FIRST ONE WILL BEGIN AT 10:30AM.  WE LOOK FORWARD TO SEEING ALL OF YOU!

11.20.13 Wednesday

--STRONGER--

5-5-5-5-5

Back Squat

--BETTER--

Try this:

10 min AMRAP 

5 Deadlift (275/185)

10 Box Jumps (24"/20")

15 Sit-ups

Or this:

4 Rounds

10 Power Cleans (135/95)

15 Wall Balls (20/14)

10 KBS (72/53)

Gwen and Sok!

11.19.13 Tuesday

GRAND OPENING WOD THIS SATURDAY @10:30am!

--STRONGER--

5-4-3-2-1

Strict Press

--BETTER--

10 min AMRAP

10 Pull-ups

10 KB Snatch (5L 5R)  (53/35)

10 Box Jumps (24"/20")

11.18.13 Monday

<CF7C GRAND OPENING NOVEMBER 23RD @10:30AM !!! JOIN US BRING A FRIEND>

--STRONGER--

5-4-3-2-1

Front Squat

--BETTER--

3 Rounds
20 Double Unders
10 Hang Clean (115/75)
5 OTB Burpees

November 14, 2013 Thursday

GRAND OPENING WOD NOVEMBER 23rd! FIRST HEAT IS AT 10:30am, SEE YOU THERE!!!

--BETTER--
15 min AMRAP
10 Toes to Bar
10 Squat Clean (95/65)
10 Toes to Bar
10 Lateral Hops (over and back is one rep) 

Lauryn!!!

November 13, 2013 Wednesday

GRAND OPENING DAY WILL BE NOVEMBER 23, 2013 @10:30am! SEE YOU THERE.

--STRONGER--

5-5-5-5-5

Back Squat

*last set should be the heaviest

--BETTER--

1 min M.E. Double unders

Rest 45 sec

10 min AMRAP

10 Deadlift (155/105)

10 Push Press (115/75)

10 Lateral Box Jumps (20")

Rest 45 sec

1 min M.E. Double unders

November 12, 2013 Tuesday

--STRONGER--

3-3-3-3-3

Hang Power Clean

*find a heavy set

--BETTER--

 3 Rounds

400m run

12 Power Snatch (115/75)

12 C2B Pull-ups

Some of the crew hitting Hansen!

November 11, 2013 Monday

HAPPY VETERANS DAY EVERYONE!

--BETTER--

"Hansen"

5 Rounds

30 KBS (72/53)

30 Burpees

30 Sit-ups

*30 min Cap

November 8, 2013 Saturday

CF7C has found a home! We will be having our grand opening in a few weeks, stay tuned.

--BETTER--

 "Jorge"

 30 Situps

 15 Squat Cleans (155/105)

 24 Situps

 12 Squat Cleans

 18 Situps

   9 Squat Cleans

 12 Situps

   6 Squat Cleans

   6 Situps

   3 Squat Cleans

CF7C's new home! We will be posting progress pictures as we build.

November 8, 2013 Friday

--BETTER--

 "Ball and Chain"

 15 Over the Box Burpees- Weighted 

 30 OHS (135/95)

 30 KBS (53/35)

 15 Over the Box Burpees- Weighted

 20 OHS (115/75)

 20 KBS (53/35)

November 7, 2013 Thursday

--BETTER--

15 min AMRAP

15 Push-ups

30 sec. L-Sit hold

15 DB Snatch (45/35)

L-Sit!!!

November 6, 2013 Wednesday

--BETTER--

"Cool Runnings"

10-8-6-4-2

Clean and Jerks (135/95)

200m Run Between Sets

November 5, 2013 Tuesday

--STRONGER--

15 min. Practice Cleans

--BETTER--

5 Rounds

10 Pull-ups

12 Overhead Plate Lunge (45/25)

10 Box Jumps (24/20")

November 4, 2013 Monday

--STRONGER--

3-3-3-3-3

Snatch Grip Deadlift

--BETTER--

10 min Amrap

15 Wall Balls (20/14)

30 Double unders

10 Weighted Sit-ups (35/20)

Birthday Fun!

November 2, 2013 Saturday

--BIRTHDAY FUN--

"MELISSA"

~30 KBS buy in~

10 Rounds

2 S2O (95/65)

4 Thrusters

8 Front Rack Lunges 

3 Goblet Squats (53/35)

~30 KBS buy out~

COME JOIN US AS WE CELEBRATE MELISSA'S BIRTH CROSSFIT STYLE

@11AM!

November 1, 2013 Friday

--BETTER--

12 min AMRAP

5 Deadlifts (225/155)

7 Burpee T2B

9 Wall Balls (20/14)

October 30, 2013 Thursday

HAPPY HALLOWEEN!!!

--BETTER--

"Jack O Latern"

6 Rounds

6 Clean and Jerks (115/75)

6 Burpee Box Jumps (24"/20")

Rest 60 sec. between rounds

Jen!

October 29, 2013 Wednesday

--STRONGER--

2-2-2-2-2

Front Squat

--BETTER--

30 Thrusters (95/65)

50 Double Unders

20 Thrusters

40 Double Unders

10 Thrusters

30 Double Unders

Jeff working hard!