08.01.12 Friday

-NEWS/INFO-

•THE NORTHWEST BATTLE OF THE BEASTS IS THIS SUNDAY. WE HAVE 4 TEAMS COMPETING COME OUT AND SUPPORT!

•NUTRITION CHALLENGE IS FINISHED!! TURN IN YOUR NOTEBOOK.

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--TEAM WOD--

3 Rounds

400m KB Run (53/35)

50 KB Swings 

50 Wall Balls (20/14)

**One athlete from each team works at a time. For the run both athletes will run together and return together. There will be a barbell built for each team containing (135/95) except for co-ed teams. During the wod one team member will maintain the barbell in the front rack position (except runs). Every 2 minutes which ever team member is holding the barbell will perform 5 Front Squats. If the barbell is dropped other than on the runs all work must stop until the barbell is picked up. There IS a time cap for this workout. ENJOY!!!

07.31.14 Thursday

-NEWS/INFO-

•THE NORTHWEST BATTLE OF THE BEASTS IS THIS SUNDAY. WE HAVE 4 TEAMS COMPETING COME OUT AND SUPPORT! 

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--THE WOD--

800m Run

21 Deadlifts (185/125)

21 Toes to Bar

400m Run

15 Deadlifts 

15 Toes to Bar

200m Run

9 Deadlifts 

9 Toes to Bar

07.30.14 Wednesday

-NEWS/INFO-

•THE NORTHWEST BATTLE OF THE BEASTS IS THIS SUNDAY. WE HAVE 4 TEAMS COMPETING COME OUT AND SUPPORT! 

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--SWOD--

3RM Back Squat

-then 3@95%

--THE WOD--

"Grace"

30 Clean and Jerks (135/95)

--THE MIDLINE--

3x1:00min Planks

*1 min rest between rounds

Kim!

07.29.14 Tuesday

-NEWS/INFO-

•THE NORTHWEST BATTLE OF THE BEASTS IS THIS SUNDAY. WE HAVE 4 TEAMS COMPETING COME OUT AND SUPPORT! 

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--SWOD--

5 sets of:

2 Push Presses + 1 Split Jerk

--THE WOD--

3 Rounds

25 Wall Ball Sit-ups (20/14)

20 Pull-ups 

10 Front Rack Lunges (155/105)

*15 min Cap

Gale!!!

07.28.14 Monday

-NEWS/INFO-

•NO 10:30am CLASS MONDAY  THE 28TH. ALL OTHER CLASSES WILL RUN AS NORMAL

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--SWOD--

2RM Pause Front Squat

*3 sec. Pause each rep

--THE WOD--

3 Rounds

20 Hand Release Burpees

20 Plate Ground to Overhead (45/25)

*1 min rest between rounds

YOUR SCORE IS THE TOTAL TIME REST INCLUDED.

07.26.14 Saturday

-NEWS/INFO-

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--THE WOD--

20 min amrap

15 Hang Power Clean (115/75)

12 Toes to Bar

9 Box Jumps (24"/20")

Melissa!!!

07.25.14 Friday

-NEWS/INFO-

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

Teams of 2

20 min amrap

50 Front Squats (75/55)

40 KBS (choose #)

30 Toes to bar

400m Partner run

*one partner works at a time. Both partners run together 

07.24.14 Thursday

-NEWS/INFO-

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. THE FIRST ONE WILL BE RELEASED SUNDAY!!!

•PROGENEX IS FOR SALE AT THE BOX!!!

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--SWOD--

3x8 Goodmorning 

*pick a weight that is NOT maximal but challenging. Focus on keeping the back extremely tight and continuously drive the knees back.

--THE WOD--

3 Rounds

21 Push Press (95/65)

400m run

Brent!

07.23.14 Wednesday

-NEWS/INFO-

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. THE FIRST ONE WILL BE RELEASED SUNDAY!!!

•PROGENEX IS FOR SALE AT THE BOX!!!

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--SWOD--

3RM Back Squat

--THE WOD--

10 min Amrap

10 Power Snatch (95/65)

10 Back Squats (95/65)

Jim!!!!

07.22.14 Tuesday

-NEWS/INFO-

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. THE FIRST ONE WILL BE RELEASED SUNDAY!!!

•PROGENEX IS FOR SALE AT THE BOX!!!

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--SWOD--

1RM Split Jerk

--THE WOD--

400m Run

40 Wall Balls (20/14)

40 Push ups

40 Deadlifts (155/105)

400m Run

07.21.14 Monday

-NEWS/INFO-

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. THE FIRST ONE WILL BE RELEASED SUNDAY!!!

•PROGENEX IS FOR SALE AT THE BOX!!!

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--SWOD--

1RM Hang Squat Clean

--THE WOD--

25 Squats

30 Lateral Bar Burpees

20 Thrusters (95/65)

30 Lateral Bar Burpees

25 Squats

07.19.14 Saturday

-NEWS/INFO-

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. THE FIRST ONE WILL BE RELEASED SUNDAY!!!

•PROGENEX IS FOR SALE AT THE BOX!!!

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--THE WOD--

5 Rounds

10 Front Rack Step Ups (95/65)

20 Box Jumps (20" everyone)

30 Straight leg sit-ups 

07.18.14 Friday

-NEWS/INFO-

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. THE FIRST ONE WILL BE RELEASED SUNDAY!!!

•PROGENEX IS FOR SALE AT THE BOX!!!

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--TEAM FRIDAY--

(Teams of two)

Partner Hill Run

21-15-9

Front Squats (135/95)

Pull-ups 

Push-ups 

*THIS WOD IS TO BE DONE FOLLOW THE LEADER STYLE. 

07.17.14 Thursday

-NEWS/INFO-

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. THE FIRST ONE WILL BE RELEASED SUNDAY!!!

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--SWOD--

1 Clean every :30 sec for 10 min. (225/155)

--THE WOD--

"Down the hatch"

20 Wall Balls (20/14)

10 Power Clean (155/105)

20 Wall Balls 

8 Power Cleans 

20 Wall Balls 

6 Power Cleans 

20 Wall Balls

4 Power Cleans

The new and improved CF7C logo!

07.16.14 Wednesday

-NEWS/INFO-

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. THE FIRST ONE WILL BE RELEASED SUNDAY!!!

• NUTRITION CHALLENGE HAS BEGUN

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--SWOD--

6RM HBBS

Then 6@95% and 6@90%

--THE WOD--

4 Rounds 

15 Shoulder to Overhead (135/95)

15 Burpees

15 Lunges

Back in stock!!!!

07.15.14 Tuesday

-NEWS/INFO-

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. THE FIRST ONE WILL BE RELEASED SUNDAY!!!

• NUTRITION CHALLENGE HAS BEGUN

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--SWOD--

10 min to work on Overhead Squats

*If the movement is feeling good work up to a heavy set of 3 reps

--THE WOD--

"Helen"

3 Rounds

400m Run

21 KBS (53/35)

12 Pull-ups 

07.14.15 Monday

-NEWS/INFO-

• NUTRITION CHALLENGE HAS BEGUN

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--SWOD--

15 min to Find a 5RM Strict Press

-then 5@85% and 5@80%

--THE WOD--

10 min amrap

12 Whippets

12 Thrusters (95/65)

12 V-Ups

07.12.14 Saturday

-NEWS/INFO-

• NUTRITION CHALLENGE HAS BEGUN

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available

--THE WOD--

"Morrison"

50-40-30-20-10

Wall Balls (20/14)

Box Jumps (24"/20")

KBS (choose #)

Ingrid, Rebecca, And Steph!

07.11.14 Friday

-NEWS/INFO-

• NUTRITION CHALLENGE HAS BEGUN

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

--BIRTHDAY WOD!!!--

--Teams of Two--

"The Gabe"

20 min amrap

39 Burpee Buy-in (each team member)

7 Toes to Bar

5 Thrusters (95/65)

19 Lateral Bar Hops

7 Front Rack Lunge

5 Whippets

*partner not working on the amrap will be running 400m  

Gabe!

07.10.14 Thursday

-NEWS/INFO-

• NUTRITION CHALLENGE HAS BEGUN

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE GYM WILL BE CLOSED JULY 4th and 5th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

--THE WOD--

"Tiger Blood"

3 Rounds

10 Clean and Jerk (135/95)

400m run

Then...

3 Rounds (not for time)

25 Straight Leg Sit-ups

20 Push-ups 

Melissa!!!

07.04.14 Wednesday

-NEWS/INFO-

• NUTRITION CHALLENGE HAS BEGUN

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE GYM WILL BE CLOSED JULY 4th and 5th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

--SWOD--

15 min to Find a 6RM HBBS

--THE WOD--

800m Run

60 Plate Ground to Overhead (45/25)

40 V-ups

20 Overhead Plate Lunges (45/25)

**20 min. Cap

07.08.14 Tuesday

-NEWS/INFO-

• NUTRITION CHALLENGE HAS BEGUN

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

--SWOD--

15 min to Find a 5RM Push Press

-drop sets 5@90% and 5@85%

---THE WOD--

3 Rounds

20 Burpees

20 Pull-ups 

20 Box Jumps (24"/20")

**20 min Cap

Melissa!!!

07.07.14 Monday

-NEWS/INFO-

• NUTRITION CHALLENGE HAS BEGUN

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

--SWOD--

PART I

5 min EMOTM 

1 Power Clean+2 Front Squat (choose #)

PART II

5 min EMOTM

*same as above but pick a weight that is slightly heavier than the last

--THE WOD--

10 Rounds

3 Power Clean (185/135)

10 Jumping Squats 

**15 min Cap

07.03.14 Thursday

-NEWS/INFO-

• NUTRITION CHALLENGE HAS BEGUN

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE GYM WILL BE CLOSED JULY 4th and 5th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

--TEAM WOD--

Buy in: Team 1 mile run relay

*switch partners every 400m

8 Rounds

10 Deadlifts (255/175)

12 Pull-ups 

15 Wall Balls (20/14)

*switch as needed...one partner works at a time.

07.02.14 Wednesday

-NEWS/INFO-

• NUTRITION CHALLENGE HAS BEGUN

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE GYM WILL BE CLOSED JULY 4th and 5th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

--SWOD--

8RM Back Squat

Then 8@95% and 8@90%

--THE WOD--

30 Box Jump overs (24"/20")

400m run

15 Plate ground to overhead (45/25)

400m run

15 Plate ground to overhead 

400m run

30 Box Jump overs

Seemed appropriate....