05.01.14 Thursday

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-CROSSFIT KIDS IS COMING SOON! WE ARE NOW A REGISTERED AFFILIATE WITH CROSSFIT KIDS!!!

--THE WOD--

10-8-6-4-2

Clean and Jerk (135/95)

*in between each set of clean and jerks you will sprint 200m

04.30.14 Wednesday

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-CROSSFIT KIDS IS COMING SOON! WE ARE NOW A REGISTERED AFFILIATE WITH CROSSFIT KIDS!!!

--SWOD--

Squat cycle wk# 6

3x1 Front Squat+ 3 Back Squats

@92% of your 1RM Front Squat

*based off your most recent 1RM Front Squat

--THE WOD--

"Tabata Crazy"

Wall Balls (20/14)

Plate G2O (45/25)

Ab Mat Sit-ups 

*tabata is a 8 round interval wod consisting of 20 sec on 10 sec off intervals (4 min) each movement. Score is the lowest round of reps per movement added together.

04.29.14 Tuesday

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-CROSSFIT KIDS IS COMING SOON! 

--SWOD--

A) 5x10 Push Ups (advanced athletes may do weighted push-ups/scaled knee push-ups or snake push-ups )

B) 5x10 Strict Pull-ups (scaled will use bands or rings)

--THE WOD--

400m Run

21 Power Cleans (165/115)

400m Run

15 Power Cleans

400m Run

9 Power Cleans 

04.28.14 Monday

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-CROSSFIT KIDS IS COMING SOON! 

--SWOD--

5-5-5-5-5

Snatch Grip Push Press

--THE WOD--

3 Rounds

10 Front Squats (155/105)

20 Toes to Bar

30 Lateral Bar Hops

For time...

04.26.14 Saturday

***NO CF7C OLYMPIC LIFTING AND NO BEGINNER CROSSFIT.

****WHO'S EXCITED FOR CROSSFIT KIDS TO COME TO CF7C?!

--THE WOD--

400m run buy in

4 Rounds

14 Push Press (95/65)

20 Over the bar burpees 

For time.....

400m Run Buy Out

***20 min CAP

 

04.25.14 Friday

-PROGENEX IS AVAILABLE AT THE GYM!

*THERE WILL BE NO CF7C OLYMPIC LIFTING CLASS OR CF7C BEGINNER CLASS THIS WEEKEND. ALL OTHER CLASSES WILL RUN AS NORMAL.

--THE WOD--

20 min amrap 

400m Med Ball Run (20/14)

20 Wall Balls (20/14)

10 Hang Power Cleans (115/75)

04.24.14 Thursday

-PROGENEX IS AVAILABLE AT THE GYM!

*THERE WILL BE NO CF7C OLYMPIC LIFTING CLASS OR CF7C BEGINNER CLASS THIS WEEKEND. ALL OTHER CLASSES WILL RUN AS NORMAL.

--SKILL--

5 Sets of:

10 Strict Pull-ups (no kipping)

Rest as needed

*scaled athletes may use bands but these must be strict

--THE WOD--

5 Rounds

10 Deadlifts (225/155)

15 Toes to Bar

10 Whippets 

For time...

04.23.14 Wednesday

-PROGENEX IS AVAILABLE AT THE GYM!

*THERE WILL BE NO CF7C OLYMPIC LIFTING CLASS OR CF7C BEGINNER CLASS THIS WEEKEND. ALL OTHER CLASSES WILL RUN AS NORMAL.

--SWOD--

Squat cycle wk# 6

3x1 Front Squat+ 4 Back Squats

@90% of your 1RM Front Squat

*based off your most recent 1RM Front Squat

--THE WOD--

3 Rounds

21 KBS (choose #)

21 Box Jumps (24/20)

21 Hand Release Push-ups 

*15 min Cap

04.22.14 Tuesday

PROGENEX IS AVAILABLE AT THE GYM!

*THERE WILL BE NO CF7C OLYMPIC LIFTING CLASS OR CF7C BEGINNER CLASS THIS WEEKEND. ALL OTHER CLASSES WILL RUN AS NORMAL.

--SWOD--

10 min EMOTM

2 Deadlifts+1 Power Clean+ 1 Hang Power Clean 

*choose a load that is challenging for all rounds

--THE WOD--

25-20-15-10-5

Plate Ground to Overhead (45/25)

5-10-15-20-25

V-Ups 

For time...

Coach Cody and Coach Van (our distant coach)

04.21.14 Monday

--SWOD--

15 min to Find a 3RM HBBS

*each rep Pause 3 sec.

--THE WOD--

8 min amrap

12 Power Snatch (115/75)

12 Hand Release Burpees

04.18.14 Friday

--PROGENEX IS HERE COME...AND...GET...IT!

TEAM FRIDAY!!!

--TEAM FUN--

(Teams of 2)

"The Force"

40-30-20-10

Plate Step Ups (45/25) 20")

Power Cleans (135/95)

*THERE IS A STRICT 20 MINUTE CAP TO THIS

04.17,14 Thursday

--THE WOD--

800m run 

21 Push Press (95/65)

30 Weighted sit-ups (25/10)

400m run 

15 Push Press

25 Weighted sit-ups 

200m run

9 Push Press

20 Weighted sit-ups 

04.16.14 Wednesday

--SWOD--

Squat cycle wk#3

3x2 Front Squats / 6 Back squats 

@85% of your 1RM Front Squat

*based off your most recent 1RM

--THE WOD--

8 Rounds

10 Wall Balls (20/14)

10 Pull-ups 

For time...

The morning crew!

04.15.14 Tuesday

--SWOD--

Work up to a max set of:

1 Power Clean+1 Hang Power Clean+2 Front Squats

--THE WOD--

"Repeater"

20 Burpees

30 KBS (53/35)

30 Box Jumps (24"/20")

30 KBS

20 Burpees

Max!

04.14.14 Monday

WE ARE PLACING A RE-STOCK ORDER OF PROGENEX!!! WHAT FLAVORS ARE YOU INTERESTED IN??? LET US KNOW.

--SWOD--

Find a 5RM Overhead Squat

--THE WOD--

12 min amrap

40 Double Unders (80 singles scaled)

12 Thrusters (75/55)

Gabe during 14.3

04.11.14 Friday

--THE WOD--

20 min EMOTM

Odd Minutes 15 Wall Balls (20/14)

Even Minutes 5 Clean and Jerk (135/95)

--AFTER THE FACT--

5 Rounds (not for time)

10-15 push-ups 

*rest 1 min between

04.10.14 Thursday

--SWOD--

Find a 3RM Deadlift

*these are meant to be fast and explosive not slow

--THE WOD--

"Tsunami"

30 Toes to Bar

400m run

20 Toes to Bar

400m run

10 Toes to Bar

400m run

04.09.14 Wednesday

--SWOD--

3x3 Front Squats / 7 Back squats 

@80% of your 1RM Front Squat

*based off your most recent 1RM

--THE WOD--

8 min amrap

12 Power Snatch (95/65)

12 Box Jumps (24"/20")

One of our favorite things.

04.08.14 Tuesday

HAPPY BIRTHDAY TO MY GOOD FRIEND AND AN ORIGINAL CF7C GURU COACH VAN! HERE IS A BIRTHDAY TRIBUTE TO YOU!!!

-Coach Cody

--THE WOD--

(Teams of two)

"VAN"

Buy in: ?....

4 Rounds

8 HSPU

27 KBS (53/35)

27 Sit-ups

8 Power Cleans (135/95)

Buy out: ?....

*27 min CAP

04.07.14 Monday

--SWOD--

5 Heavy Sets of a 3 Position Snatch

-Position-1 Snatch from floor

-Position-2 Snatch from top of knee

-Position-3 Snatch from mid thigh

--THE WOD--

3 Rounds

10 Front Squats (155/105)

20 Pull-ups 

30 Lateral Bar Hops

*15 min Cap

Joe!

04.04.14 Friday

NORMAL FRIDAY SCHEDULE!

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--SWOD--

3x8 Goodmornings

*heavy but perfect

--THE WOD--

21-15-9

Hang Power Cleans (135/95)

Pull-ups 

Hand Release Push-ups 

Jim and T-Man!

04.03.14 Thursday

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--THE WOD--

20 min amrap

5 Shoulder to Overhead (155/105)

10 V-ups

15 Wall Balls (20/14)

Ingrid!

04.02.14 Wednesday

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--SWOD--

3x4 Front Squats / 8 Back squats 

@75% of your 1RM Front Squat

*based off your most recent 1RM

--THE WOD--

4 Rounds 

15 KBS (choose #)

15 Burpees

For time...