09.05.14 Friday

--NEWS--

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

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

•PROGENEX IS FOR SALE AT THE BOX!!!

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

--PART ONE--

Lung Exercise

--THE WOD--

(Teams of two)

15 min amrap

400m Partner Relay **Buy in only

20 Partner Wall Balls (20/14)

20 Hang Power Cleans (115/75)

20 Toes to Bar

**partners share the work, switch as needed. 

09.04.14 Thursday

--NEWS--

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

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

•PROGENEX IS FOR SALE AT THE BOX!!!

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

--STRENGTH/SKILL--

4 sets of Max Effort Handstand Push-ups

*rest 90 sec between efforts

--THE WOD--

5 Rounds

3 Wall Walks 

10 Thrusters (95/65)

12 Box Jump Overs (24/20)

For time...

09.03.14 Wednesday

--NEWS--

•NO TEEN CROSSFIT TOMORROW

(WEDNESDAY)

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

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

•PROGENEX IS FOR SALE AT THE BOX!!!

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

--SWOD--

(CF7C Iron Legs Program week#1)

10RM Back Squat

--THE WOD--

Alternating EMOTM For 12 min

Even minutes Hand Release Burpees

Odd Minutes KBS (53/35)

*your score will be the total amount of reps completed over the course of the wod

Coach Brian and Rebecca!

09.02.14 Tuesday

--NEWS--

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

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

•PROGENEX IS FOR SALE AT THE BOX!!!

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

--SWOD--

6RM Push Press

Then 6@95% and 6@90%

--THE WOD--

15 Cleans (185/125)

100 Double Unders

15 Clean 

09.01.14 Monday

HAPPY LABOR DAY!!!! REMEMBER WE WILL BE HAVING ONLY ONE CLASS TODAY AT 10:30AM.

--THE WOD--

"Laboring for Labor Day"

10 min Amrap

10 Power Snatch (115/75)

15 Wall Balls (20/14)

***REST 5 min

21-15-9 

Overhead Barbell Lunge (115/75)

Over the bar Burpees

Chest to Bar Pull-ups 

Best part of CrossFit! Here's Joel being cheered on through the end of his wod.

08.29.14 Friday

--NEWS--

• CF7C END OF SUMMER COOKOUT IS THIS SATURDAY @3pm

•ONE CLASS ON LABOR DAY, WE WILL BE HAVING CLASS @10:30AM ONLY

•CF7C COMPETITORS MEETING THIS SATURDAY @9:30am

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

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

•PROGENEX IS FOR SALE AT THE BOX!!!

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

--ENDURANCE--

Lung training...

--TEAM WOD--

(Teams of two)

12 min Partner amrap

12 Box Jumps (24/20)

12 Wall Balls (20/14)

12 Toes To Bar

*this wod is to be done follow the leader style. Each team member does each movement before moving to the next. One partner works at a time. Have fun!!!

A COUPLE THINGS TO ALWAYS KEEP IN MIND.....

1) Try to be consistent.

2) Work harder than you want to!

3) Everyday leave the gym a little better than when you walked in!

The Future of Fitness!

08.28.14 Thursday

--NEWS--

• CF7C END OF SUMMER COOKOUT IS THIS SATURDAY @3pm

•ONE CLASS ON LABOR DAY, WE WILL BE HAVING CLASS @10:30AM ONLY

•CF7C COMPETITORS MEETING THIS SATURDAY @9:30am

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

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

•PROGENEX IS FOR SALE AT THE BOX!!!

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

--SKILL/STRENGTH--

4 x1:00 min Handstand hold

*accumulate 1 min upside down, you can break the time up if needed. In between sets rest 90 sec. This is after the minute has been accumulated.

--THE WOD--

"Dianabeth"

9 Power Cleans (225/155)

21 Handstand Push-ups 

7 Power Cleans

15 Handstand Push-ups 

5 Power Cleans

9 Handstand Push-ups 

Millicent!

08.27.14 Wednesday

--NEWS--

• CF7C END OF SUMMER COOKOUT IS THIS SATURDAY @3pm

•ONE CLASS ON LABOR DAY, WE WILL BE HAVING CLASS @10:30AM ONLY

•CF7C COMPETITORS MEETING THIS SATURDAY @9:30am

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

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

•PROGENEX IS FOR SALE AT THE BOX!!!

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

--SWOD--

1RM Front Squat

--THE WOD--

3 x 5 min amraps

10 Thrusters (95/65)

10 Burpees

10 Pull-ups 

*Rest 1 min between rounds

Brent!

08.26.14 Tuesday

--NEWS--

• CF7C END OF SUMMER COOKOUT IS THIS SATURDAY @3pm

•ONE CLASS ON LABOR DAY, WE WILL BE HAVING CLASS @10:30AM ONLY

•CF7C COMPETITORS MEETING THIS SATURDAY @9:30am

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

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

•PROGENEX IS FOR SALE AT THE BOX!!!

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

--SWOD--

5 Sets of:

5 Hang Power Snatches

--THE WOD--

3 Rounds

15 Ring Dips

25 KBS (53/35)

50 Double Unders (or 100 singles)

For time...

T-shirts are in!

08.25.14 Monday

--NEWS--

• CF7C END OF SUMMER COOKOUT IS THIS SATURDAY @3pm

•CF7C COMPETITORS MEETING THIS SATURDAY @9:30am

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

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

•PROGENEX IS FOR SALE AT THE BOX!!!

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

--SWOD--

4x5 Split Stance Strict Press

*heavy

--THE WOD--

(From 2014 CrossFit Games)

"Double Grace"

60 Clean and Jerks (135/95)

*10 min Cap

08.23.14 Saturday

--NEWS--

•BEGINNER CROSSFIT TODAY!!! COME ONE COME ALL AT 11:30am!

•From Coach Cody: I apologize for slacking on the newsletter this week, with all the competitions on back to back weekends I've fallen a little behind.  Just a heads up I plan to roll out a plan for An Olympic Lifting Club and Competitors Program this week to begin in September. Stay tuned for further info.

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

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

•PROGENEX IS FOR SALE AT THE BOX!!!

•WE GOT KILL CLIFF!!! COME AND GET SOME!!!

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

--BIRTHDAY WOD--

"The Ingrid"

8 Burpee Toes To Bar

400m Weighted Run

50 Wall Balls (20/14)

50 Box jumps (24"/20")

50 Pull-ups 

400m Weighted Run

8 Burpee Toes To Bar

*25 min time cap

08.22.14 Friday

--NEWS--

•CF7C Competitors Prospective Members: We would like to meet with you next Saturday (August 30th) @9:30. Sign up sheet will be placed at the gym.

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

•Beginner CrossFit this Saturday @11:30am FREE to try out!!!

• 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

--ENDURANCE WOD--

A bit of conditioning....

--THE WOD--

7 min Partner Amrap

(As Many Reps As Possible)

Power Snatch (135/85)

**Partners can either share a barbell or each have their own. One partner works at a time and you can switch whenever you would like. You are working for a max amount of reps between both partner during the amrap.

08.21.14 Thursday

--NEWS--

•From Coach Cody: I apologize for slacking on the newsletter this week, with all the competitions on back to back weekends I've fallen a little behind.  Just a heads up I plan to roll out a plan for An Olympic Lifting Club and Competitors Program this week to begin in September. Stay tuned for further info.

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

•Beginner CrossFit this Saturday @11:30am FREE to try out!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

•WE GOT KILL CLIFF!!! COME AND GET SOME!!!

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

--SKILL/STRENGTH--

6 sets of Max Effort Strict Pull-ups 

*Scaled athletes will do ring rows or banded pull-ups, NO KIPPING in the bands. Rest 90 sec between efforts 

--THE WOD--

100 Double Unders (200 singles)

80 Sit-ups 

60 KBS (53/35)

40 Ring Dips

20 OHS (135/95)

*20 min Cap

08.20.14 Wednesday

--NEWS--

•From Coach Cody: I apologize for slacking on the newsletter this week, with all the competitions on back to back weekends I've fallen a little behind.  Just a heads up I plan to roll out a plan for An Olympic Lifting Club and Competitors Program this week to begin in September. Stay tuned for further info.

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

•Beginner CrossFit this Saturday @11:30am FREE to try out!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

•WE GOT KILL CLIFF!!! COME AND GET SOME!!!

•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 1RM Pause Back Squat

**5 sec pause in the bottom position of the squat then stand.

--BIRTHDAY WOD--

**MARISA WAS ONE OF THE FIRST FEW MEMBERS AT CF7C ONCE IT OPENED HERE WASHINGTON SO TODAY WE HONOR HER BIRTHDAY!!!

"The Marisa"

15 min amrap 

8 Deadlifts (205/135)

20 Burpees

39 Partner Wall Balls (20/14)

400m Partner Run

**PARTNERS SHARE THE WORK. ONE PARTNER WORKS AT A TIME. BOTH PARTNER MUST RUN THE 400M TOGETHER

ENJOY!!!!

08.19.14 Tuesday

--NEWS--

•From Coach Cody: I apologize for slacking on the newsletter this week, with all the competitions on back to back weekends I've fallen a little behind.  Just a heads up I plan to roll out a plan for An Olympic Lifting Club and Competitors Program this week to begin in September. Stay tuned for further info.

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

•Beginner CrossFit this Saturday @11:30am FREE to try out!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

•WE GOT KILL CLIFF!!! COME AND GET SOME!!!

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

--SWOD--

5x2 Push Press+1 Split Jerk

--THE WOD--

1:00 min handstand hold 

30 KB Snatches (choose #)

30 Overhead Lunges (95/65)

30 KB Snatches 

1:00 min handstand hold

*scaled athletes will use either a plank or a wall facing handstand/plank for the handstand hold

Post wod, right after "The Chief"

08.18.14 Monday

--NEWS--

•From Coach Cody: I apologize for slacking on the newsletter this week, with all the competitions on back to back weekends I've fallen a little behind.  Just a heads up I plan to roll out a plan for An Olympic Lifting Club and Competitors Program this week to begin in September. Stay tuned for further info.

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

•Beginner CrossFit this Saturday @11:30am FREE to try out!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

•WE GOT KILL CLIFF!!! COME AND GET SOME!!!

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

--THE WOD--

"The Chief"

5 Rounds of 3 min amrap 

3 Power Cleans (135/95)

6 Push-ups

9 Squats

*1 min rest between rounds. One continuous round count will be kept throughout. 

08.16.14 Saturday

--NEWS--

•GOODLUCK TO ALL OF OUR ATHLETES COMPETING TOMORROW

AT THE AMPTED SUMMER GAMES AND THE F.U. CANCER THROWDOWN IN BAINBRIDGE!!!

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

•Beginner CrossFit this Saturday @11:30am FREE to try out!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

•WE GOT KILL CLIFF!!! COME AND GET SOME!!!

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

--THE WOD--

5 Rounds

12 Front Rack Lunges (135/95)

12 Pull-ups 

24 Lateral Bar Hops

08.15.14 Friday

--NEWS--

•THERE WILL NO LONGER BE A 7PM CLASS ON FRIDAYS 

•Beginner CrossFit this Saturday @11:30am FREE to try out!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

•WE GOT KILL CLIFF!!! COME AND GET SOME!!!

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

--TEAM FRIDAY--

(Teams of two)

Team Run

50 Partner Thrusters (95/65)

100 Partner Med Ball Sit-ups (20/14)

50 Overhead Squats (45/35)

*Time Cap will be implemented...

Rachael's 315# bar!

08.14.14 Thursday

--NEWS--

•Beginner CrossFit this Saturday @11:30am FREE to try out!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

•WE GOT KILL CLIFF!!! COME AND GET SOME!!!

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

--BIRTHDAY WOD--

"THE FRANCES"

89 Double Unders Buy in (178 singles)

3 Rounds

400m Run

8 Deadlifts (225/155)

14 Box Jump Overs (24"/20")

25 Burpees

89 Double under Buy Out (178 singles)

**25 MIN CAP

08.13.14 Wednesday

--NEWS--

•Beginner CrossFit this Saturday @11:30am FREE to try out!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

•WE GOT KILL CLIFF!!! COME AND GET SOME!!!

•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 1RM Back Squat

-then 1@95% and 1@90%

--THE WOD--

12 min amrap

6 L arm KB Jerk (choose #)

6 R arm KB Jerk 

12 Wall Balls (20/14)

12 V-ups 

08.12.14 Tuesday

--NEWS--

•Beginner CrossFit this Saturday @11:30am FREE to try out!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

•WE GOT KILL CLIFF!!! COME AND GET SOME!!!

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

--SWOD--

Find a heavy Single rep of:

Behind the Neck Split Jerk

*this should not be a max

--THE WOD--

21-18-15-12-9-6-3

KBS (53/35)

Toes To Bar

Rebecca and Ingrid 

08.11.12 Monday

--NEWS--

•Beginner CrossFit this Saturday @11:30am FREE to try out!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

•WE GOT KILL CLIFF!!! COME AND GET SOME!!!

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

--SWOD--

3RM Hang Squat Clean

--THE WOD--

3 Rounds

20 Burpees

10 Front Squats (135/95)

For time...

Team CF7C new and old 

08.09.14 Saturday

--NEWS--

•Beginner CrossFit @11:30am

FREE to try out!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

•WE GOT KILL CLIFF!!! COME AND GET SOME!!!

•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 Squats (115/75)

15 Burpees

20 Wall Balls (20/14)

For time...

**25 min cap

08.08.14 Friday

--NEWS--

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

•PROGENEX IS FOR SALE AT THE BOX!!!

•WE GOT KILL CLIFF!!! COME AND GET SOME!!!

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

--BIRTHDAY WOD--

"Sindy"

20 min AMRAP

**35 Burpees each team member buy in

8 Pull-ups 

2 Push-ups

7 Goblet Squats (53/35)

9 Over the Box Jumps (24"/20")

***Workout starts with 35 Burpees each team member. Once both members are finished one begins to run while the other begins the AMRAP. Team shares the AMRAP while the partner not working runs 400m. Partners switch after each run.

Happy Birthday Sindy!!!

08.07.14 Thursday

--NEWS--

• 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--

3x10 Goodmorning

*pick a load that perfect positions can be maintained, then use for all sets

--THE WOD--

15 min AMRAP 

5 Handstand Push-ups

10 Hang Power Cleans (135/95)

15 KBS (53/35)

08.06.14 Wednesday

--NEWS--

• 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% / 3@90%

--THE WOD--

3 Rounds

30 Wall a Balls (20/14)

400m run

Millicent!!!

08.05.14 Tuesday

--NEWS--

• 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--

Deadlift 

5-5-5-5

*warmup then choose a weight that is heavy but not maximal then use for all four sets

--THE WOD--

"Tabata"

Sit-ups 

Front Rack Step Ups (95/65) (20")

Hand Release Push-ups 

Our second place finishers!

08.04.14 Monday

--NEWS--

• 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--

5RM Push Press

-then 5@95% 5@90%

--THE WOD--

5 Rounds

25 Lateral Bar Hops

10 Knees to Elbows

5  Push Jerks (165/115)