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!