02.10.14 Monday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week three of the Nutrition Challenge!

3) T-Shirts are on the way!!! 

--SWOD--

8 min EMOTM

5 Thrusters (155/105)

--THE WOD--

10 min AMRAP

10 Power Snatch (135/95)

12 V-ups

25 Double Unders (scales are: 50 singles or 25 Lateral hops)

02.08.14 Saturday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week three of the nutrition challenge coming up!

3) Tshirts are ordered!!!

--THE WOD--

"Team Wittman"

..Teams of two..

1 mile run by in

7 Rounds

15 KBS (53/35)

15 Power Cleans (95/65)

15 Box Jumps (24"/20")

*team members will switch the run every 400m

02.07.14 Friday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week two of the Nutrition Challenge!

--SWOD--

4x5 Pause Front Squat 

*5 sec. Pause first rep only

--THE WOD--

7 min AMRAP 

7 Push Jerks (115/75)

9 Wall Balls (20/14)

11 Sit-ups 

02.06.14 Thursday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week two of the Nutrition Challenge!

--MOBILITY--

20 min Mobility Clinic

10 min Upper Body Work

10 min Lower Bodu Work

--THE WOD--

3 Rounds

15 Plate Ground to Overhead (45/25)

15 Burpees

15 Pull-ups

02.05.14 Wednesday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week two of the Nutrition Challenge!

--SWOD--

Squat cycle wk#5

HBBS

3x5@75%

2x3@80%

*These percentages are based off your most recent 1RM

--THE WOD--

5 Rounds of:

30 sec. ME Power Snatches (115/75)
30 sec. Rest
30 sec. ME Split Jumps
30 sec. Rest
30 sec. ME Elevated Shoulder Touches (20")
30 sec. Rest

Bird's eye view

02.04.14 Tueday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week two of the Nutrition Challenge!

--SWOD--

5-5-5-5-5

Snatch Grip Romanian Deadlifts

*Find a heavy set of 5

--THE WOD--

*Compare to 12.11.13

"Knuckle Sandwich"

25 Box Jumps (24"/20")

30-20-10

KBS (72/53)

Toes To Bar

25 Box Jumps (24"/20")

02.03.14 Monday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  We have 5 scaled athletes and 5 Rx Athletes competing!

2) Week two of the Nutrition Challenge!

*A GREAT READ...."Is CrossFit killing us?"

http://www.tabatatimes.com/is-crossfit-really-killing-us-a-response/

--SWOD--

10 min EMOTM

3 Cleans & Jerks (155/105)

--THE WOD--

10 min AMRAP

30 Double Unders (or 60 Singles)

10 Power Cleans (135/95)

Melissa did awesome this weekend at the KCF My First Throwdown! Thanks to everyone who came to support her.