02.18.14 Tuesday

--NEWS AND MENTIONALABLES--

1) Nutrition Challenge week #4 !!!

2) CF7C vs. SCF Was a blast! CF7C took the podium in RX Male and RX Female.  We are so so proud of everyone who participated.  

--SWOD--

5-4-3-2-1

Push Press

--THE WOD--

4 Rounds

30 Lateral Bar Hops

10 Front Rack Lunges (155/105)

10 Burpees 

Marisa at the CF7C/SCF THROWDOWN!

02.17.14 Monday

--NEWS AND MENTIONALABLES--

1) Nutrition Challenge week #4 !!!

2) CF7C vs. SCF Was a blast! CF7C took the podium in RX Male and RX Female.  We are so so proud of everyone who participated.  

TODAY'S WOD IS SOLELY TO CELEBRATE LAURYN AND GWEN'S RETURN FROM TRAINING. LET'S CELEBRATE CROSSFIT STYLE!!!

--SWOD--

5x2 Clean Grip Deadlifts + 1 Hang Clean

*heaviest possible

--THE WOD--

"Welcome Home Lauryn and Gwen"

21-18-16-14-12-10

Power Cleans (135/95)

Squats

Toes to Bar

*15 min Cap

WELCOME BACK LAURYN AND GWEN!

02.15.14 Saturday

GOODLUCK TO ALL OUR ATHLETES COMPETING AT CROSSFIT SILVERDALE TODAY! COME OUT AND SUPPORT AT 1230pm!!!  

--THE WOD--

"Abbate"

1 mile run

21 Clean and Jerks (155/105)

800m run

21 Clean and Jerks (155/105)

1 mile run

*30 min time cap

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

02.14.14 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 three of the Nutrition Challenge!

3) T-Shirts are on the way!!! 

--SWOD--

Skill/warmup/strength

EMOTM For 7 min

3 Deadlifts (choose and weight that can be done as fast touch and go reps)

7 Push-ups 

--THE WOD--

7 Rounds

5 Front Squats (135/95)
5 Back Squats (135/95)
10 Burpees
*15 min Cap

02.13.14 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 three of the Nutrition Challenge!

3) T-Shirts are on the way!!! 

--SWOD--

NO LIFT

--THE WOD--

3 x 4min Amraps

7 Hang Snatch (115/75)

7 Pull-ups 

*Rest 1:00min Between rounds 

02.12.14 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 three of the Nutrition Challenge!

3) T-Shirts are on the way!!! 

--SWOD--

(Squat cycle wk#6)

5x3 HBBS @80% 1RM

*based off your most recent 1RM

--THE WOD--

15-12-9-12-15

KBS (72/53)

Box Jumps (24"/20")

Toes to Bar

02.11.14 Tuesday

--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--

15 min to Establish a 5RM Hang Clean

*a squat clean is preferred

--THE WOD--
5 Rounds
10 Power Clean (135/95)
20 Squats 

for time...

*12 min Cap

Lauryn and Gwen are coming back this week!