04.01.13 Monday

We a blast this week at the 13.4 Throwdown at CrossFit Rife! 13.5 will be held at Valiant CrossFit, it's the last one so lets finish strong. Don't forget beginner CrossFit @6:30pm. This class is free and is for anyone who wants to try us out.

--STRONGER--
10 min High Hang Snatch Practice
(Mid thigh)

--BETTER--
"2011 Games Open 11.1"
10 min. AMRAP
30 Double Unders
15 Power Snatch (75/55)

03.30.13 Saturday

**Gym is closed today**

CF7C Competitors will be taking on the open WOD 13.4 at CrossFit Rife in Virginia Beach. Come show support!

Good luck to the athletes competing!

03.29.13 Friday

--BETTER--
12 min. AMRAP
Buy in: 40 KBS
40 sit-ups
Then: 100m Sprint
10 Pull-ups

03.28.13 Thursday

--BETTER--
"Top to Bottom"
3 Rounds
400m Run
20 OH Plate Lunges (45/25)
25 HR Push-ups
20 OTB Box Jumps (24"/20")

03.27.13 Wednesday

--STRONGER--
3 Attempts at a 3RM Pause HBBS

--BETTER--
10 min. EMOTM
3 Cleans (135/95)
4 Deadlifts
5 Front Squats

03.26.13 Tuesday

Don't forget beginner CF tomorrow @6:30pm! We are looking forward to seeing new faces, plus its free!

--STRONGER--
3 Attempts at a 1RM Hang Pause Clean
(5 sec. Pause)

--BETTER--
10 Rounds of:
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats

Coach Jessi is down but not out. And she's still got your back!

03.25.13 Monday

--STRONGER--
3 Attempts at a 1RM Hang Pause Snatch
(5 sec. Pause)

--BETTER--
2 min Max Effort Burpees then:
8 min AMRAP
8 Snatch (95/65)
8 T2B

03.23.13 Saturday

Gym is closed today. Open WOD 13.3 will be taking place at CrossFit Unrivaled in Chesapeake. Come support our athletes! First heat begins at 9:40 a.m.

*Athletes be sure to bring your own jump ropes!

03.22.13 Friday

--BETTER--
"Handiwork"
800m Run
50 KBS
40 Lunges
30 Hang Cleans (95/65)
20 Jumping Squats (45/35)
10 Wall Walks
5 Snatch (95/65)
800m Run

03.21.13 Thursday

--BETTER--
15 min. AMRAP
10 Deadlifts (185/135)
25 Double Unders
15 H.R. Push-ups

03.20.13 Wednesday

--STRONGER--
3 Attempts at a 1RM Pause Front Squat(5sec. Pause!)

--BETTER--
"Pizza Man"
3 Rounds
15 OHS
400m Run
15 Pull-ups

Wednesday's Schedule:

4:30 Regular Class

5:30 Open Gym

03.19.13 Tuesday

--STRONGER--
3 Attempts at a 5RM Hang Clean

--BETTER--
"Gut Wrench"
4 Rounds
7 Hang Squat Clean Thrusters (115/75)
14 OTB Box Jumps
21 Sit-ups

03.18.13 Schedule

This week we will be having two things added to our schedule:

1) We will be testing out a 6:30pm class Monday, Tuesday, and Wednesday.

2) Tuesday we will also be having our FREE CF7C beginner class.

03.18.13 Monday

--STRONGER--
3 Attempts at a 5RM Hang Snatch


--BETTER--
"Swing Away"
5 Rounds
20 KBS (53/35)
15 Goblet Squats (53/35)
10 Burpees
5 Deadlifts (225/185)

03.16.13 Saturday- Closed

The gym will be closed today for our athletes competing in the Open WOD 13.2 at CrossFit 757. First heat begins at 9:45 a.m.

Please come and support your CF7C family! Good luck to everyone tackling 13.2!!!

03.15.13 Friday

--BETTER--
4 Rounds
3 Hang Power Cleans (@80% 1RM Clean)
12 Lateral Hops
12 Toes to Bar
3 Hang Squat Cleans (@80% 1 RM Clean)

**Beginner CrossFit class tonight at 6:30 pm**

If you are competing in the open WOD at CrossFit 757 on Saturday be sure to rest and stretch!

03.14.13 Thursday

Happy Birthday to Coach Meg today and Happy Birthday to Katie on Saturday!

Both ladies are turning 25 so as a gift to you all, we're doing Filthy 50! (Get it? 25+25=50) 👍

"Partner Filthy Fifty"
(Teams of two)
50 Box Jumps
50 Jumping Pull-ups
50 KBS
50 Walking Lunges
50 Knees to Elbows
50 Push Press
50 Supermans
50 Med Ball Front Squats
50 Burpees
50 Double Unders


*Birthday WOD will be at 4:30. 5:30 class will be the 13.2 Open WOD for those that wish to knock it out tomorrow!

03.13.13 Wednesday

--STRONGER--
HBBS
1x3@85%
1x2@90%
1x1@95%

--BETTER--
10 min. Continuous Clock
4 min. AMRAP Burpees
Then...
800m Run
Then...
Remaining time: Max Effort KB Snatch (53/35)

*Your score is total Burpees + Total KB Snatches

03.12.13 Tuesday

--STRONGER--
3x2 Clean Deadlift+1 Squat Clean
(10min. Cap)

--BETTER--
3 Rounds
15 OH lunges (45/25)
200m run
20 KBS (53/35)
25 Med Ball Front Squats(20/14)

03.11.13 Monday

-STRONGER--
3x2 Snatch Deadlift+1 Snatch
(10min. Cap)

--BETTER--
"Grace"
30 Clean & Jerks (135/95)
for time...

03.09.13 Saturday

CF7C will be closed today (Saturday). Please come support your fellow athletes competing in the Open WOD 13.1 at CrossFit Takeover in Virginia Beach. First heat starts at 9:45 a.m.

Competitors: Please meet at the gym at 8:00

Address:
CrossFit Takeover
1461 London Bridge Road
Virginia Beach, VA. 23453

GOOD LUCK TO EVERYONE COMPETING! Make us proud!

03.08.13 Friday

--Ability--
10 min Double under Practice

--BETTER--
21-15-9
Deadlifts (225/155)
OHS (95/65)

*Beginner Class today @ 5:30 pm

**REMINDER**
The gym will be closed this Saturday in support of our athletes competing in the open. Please come cheer on your CF7C teammates at CrossFit Takeover in VB. First heat starts at 9:30 a.m.

03.07.13 Thursday

--BETTER--
3 Rounds
10 Front Squats (155/115)
20 KBS (Choose your weight)


Alright, folks- the Open WOD 13.1 was announced! We will talk about the workout at class today.
Here it is:

17 min time cap:
40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 Burpees
Max Rep Snatch (210/120)

03.06.13 Wednesday

--STRONGER--
HBBS
1x3@80%
1x2@85%
1x1@90%

--BETTER--
3 Rounds
400m Run
21 Push Press (95/65)

03.05.13 Tuesday

--STRONGER--
10 min to work up to a Heavy Clean 1RH
(NO MORE THAN 4 ATTEMPTS)

--BETTER--
4 Rounds
10 Power Cleans (135/95)
200m Run
20 Burpees

03.04.13 Monday

Big congrats to Paul for WINNING the scaled men's division at Crossfit Norfolk this weekend!

--STRONGER--

10 min to work up to a 1RH Snatch
(NO MORE THAN 4 ATTEMPTS)


--BETTER--

12 min AMRAP
6 Hang Snatch (115/75)
12 Box Jumps (24"/20")
18 Sit-ups

                                       WITH ONE SHOE ON!

Saturday 03.02.13

For those of you competing at CF Norfolk today, please meet at the gym at 8:30. Good luck to our athletes!

20 min AMRAP:
6 Hang Power Snatch (115/75)
12 Box Jumps (24"/20")
18 Sit-ups