03.08.14 Saturday

--THE WOD--

"Jack"

20 min amrap

10 Push Press (115/75)

10 KBS (53/35)

10 Box Jumps (24"/20")

03.07.14 Friday

--FRIDAY NIGHT LIIGHTS HEAT LIST-- (WE WILL START RIGHT AT 7pm!)

-Heat#1

Todd

John

Mandy

Lindsay

-Heat#2

Gabe

Marcuss

Lauryn

Sindy

-Heat#3

Tamorre

Frances

Stephany

Megan

-Heat#4

Sok

Jim

Melisa 

Tina

-Heat#5

Melissa W

Lauren 

Joe

Richard

Cody

--TEAM WOD--

"Teams of two"

400m Partner Run (both partners together)

50 10m Burpees

100 Sit-ups 

50 Back Squats (155/105)

400m Partner Run (both partners together)

03.06.14 Thursday

THE NUTRITION CHALLENGE WINNER WILL BE ANNOUNCED FRIDAY!

WE WILL BE DOING A PROGENEX TABLE SHOW AT THE FRIDAY NIGHT LIGHTS FOR 14.3! STEVE FROM PROGENEX WILL BE COMING TO HAND OUT SAMPLES AND EXPLAIN ALL THE PRODUCTS. STARTS AT 7pm ON MARCH 14TH!!!!

-Last week was an amazing week! Don't forget this weeks Second annual Friday night lights will be held at @7pm Friday evening. We will be doing the second CrossFit Open WOD which will be released Thursday@5pm!  Come out and support!!!

-CF7C Shirts are in stock!

-CF7C now is an authorized retailer of Progenex! Coach Cody is a true believer in the supplement line. See what it can do for you, place your order ASAP

--SWOD--

1-1-1-1-1

Power Clean & Jerk

--THE WOD--

12 min AMRAP 

15 KBS (53/35)

10 H.R. Push-ups

30 Double Unders (60 singles scaled)

Photo courtesy of Lauryn Kramer

03.05.14 Wednesday

WE WILL BE DOING A PROGENEX TABLE SHOW AT THE FRIDAY NIGHT LIGHTS FOR 14.3! STEVE FROM PROGENEX WILL BE COMING TO HAND OUT SAMPLES AND EXPLAIN ALL THE PRODUCTS. STARTS AT 7pm ON MARCH 14TH!!!!

-Last week was an amazing week! Don't forget this weeks Second annual Friday night lights will be held at @7pm Friday evening. We will be doing the second CrossFit Open WOD which will be released Thursday@5pm!  Come out and support!!!

-CF7C Shirts are in stock!

-CF7C now is an authorized retailer of Progenex! Coach Cody is a true believer in the supplement line. See what it can do for you, place your order ASAP

--SWOD--

15 min to Find a 1RM Front Squat

*this will be for our upcoming squat cycle!

--THE WOD--

"Redwood"

 3 Rounds

7 Squat Clean (115/75)

21 Pull-ups

for time...

*12 min cap

03.04.14 Tuesday

WE WILL BE DOING A PROGENEX TABLE SHOW AT THE FRIDAY NIGHT LIGHTS FOR 14.3! STEVE FROM PROGENEX WILL BE COMING TO HAND OUT SAMPLES AND EXPLAIN ALL THE PRODUCTS. STARTS AT 7pm ON MARCH 14TH!!!!

-Last week was an amazing week! Don't forget this weeks Second annual Friday night lights will be held at @7pm Friday evening. We will be doing the second CrossFit Open WOD which will be released Thursday@5pm!  Come out and support!!!

-CF7C Shirts are in stock!

-CF7C now is an authorized retailer of Progenex! Coach Cody is a true believer in the supplement line. See what it can do for you, place your order ASAP

--SWOD--

1-1-1-1-1-1-1

Split Jerk

--THE WOD--

30-20-10

Wall Balls (20/14)

Plate Ground to Overhead (45/25)

Box Jumps (24"/20")

The 6pm crew

03.03.14 Monday

-Last week was an amazing week! Don't forget this weeks Second annual Friday night lights will be held at @7pm Friday evening. We will be doing the second CrossFit Open WOD which will be released Thursday@5pm!  Come out and support!!!

-CF7C Shirts are in stock!

-CF7C now is an authorized retailer of Progenex! Coach Cody is a true believer in the supplement line. See what it can do for you, place your order ASAP

--SWOD--

5x3 Power Snatch

--THE WOD--

8 min AMRAP 

2 Snatch (115/75)

2 Over the bar Burpees

4 Snatch 

4 Over the bar Burpees 

6 Snatch

6 Over the bar Burpees

Etc...

Joe after 14.1....

03.1.14 Saturday

3 Rounds

400m Plate Run (45/25)

10 Hang Clean and Jerk (115/75)

15 Burpee Box Jumps (24/20")