05.20.14 Tuesday

--NEWS--

• No CF7C Beginner Class or CF7C Olympic Lifting class this coming Saturday (May 24th)

• Memorial Day Murph will be held at CF7C on Memorial Day at 11am

• CrossFit Kids for ages 5-12 yrs old will begin in June!

• Progenex is on sale at the box. The New Chocolate Peanut Butter Smash Recovery will be back in stock Tuesday

--SWOD--

15 min to find a heavy set of:

2 Power Cleans + 2 Front Squats

--THE WOD--

8 min amrap

8 Power Cleans (155/105)

12 KBS or Plate Ground to Overhead

The ladies of CF7C having a good time!

05.19.14 Monday

--NEWS--

• No CF7C Beginner Class or CF7C Olympic Lifting class this coming Saturday (May 24th)

• Memorial Day Murph will be held at CF7C on Memorial Day at 11am

• CrossFit Kids for ages 5-12 yrs old will begin in June!

• Progenex is on sale at the box. The New Chocolate Peanut Butter Smash Recovery will be back in stock Tuesday

--SWOD--

15 min to find a 1RM Back Squat

--THE WOD--

"Three Rounds With Barbara"

3 Rounds

20 Pull-ups

30 Push-ups 

40 Sit-ups

50 Squats 

* rest 3 min between rounds

05.16.14 Friday

--NEWS--

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-CROSSFIT KIDS IS COMING SOON! WE ARE NOW A REGISTERED AFFILIATE WITH CROSSFIT KIDS!!!

-PROGENEX IS FOR SALE AT THE GYM. RECOVER FASTER...AND PERFORM BETTER!!!

--TEAM WOD--

(Teams of two)

400m KB Partner Relay (choose #)

Then...

30 Deadlifts (185/125)

60 Whippets 

90 Sit-ups 

60 Pull-ups 

30 Lateral Bar hops

*split the work as you need, each partner must do every movement

Post wod...have you ever felt like this?!

05.15.14 Thursday

--NEWS--

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-CROSSFIT KIDS IS COMING SOON! WE ARE NOW A REGISTERED AFFILIATE WITH CROSSFIT KIDS!!!

-PROGENEX IS FOR SALE AT THE GYM. RECOVER FASTER...AND PERFORM BETTER!!!

--THE WOD--

"Three Rounds with Kelly"

3 Rounds

400m run

30 wall balls (20/14)

30 Box Jumps (24"/20")

05.14.14 Wednesday

--NEWS--

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-CROSSFIT KIDS IS COMING SOON! WE ARE NOW A REGISTERED AFFILIATE WITH CROSSFIT KIDS!!!

-PROGENEX IS FOR SALE AT THE GYM. RECOVER FASTER...AND PERFORM BETTER!!!

--SWOD--

20 min to find a NEW 1RM Front Squat

--THE WOD--

21 Toes to Bar

9 Push Press (115/75)

15 Toes to Bar

15 Push Press

9 Toes to Bar

21 Push Press

05.13.14 Tuesday

--NEWS--

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-CROSSFIT KIDS IS COMING SOON! WE ARE NOW A REGISTERED AFFILIATE WITH CROSSFIT KIDS!!!

-PROGENEX IS FOR SALE AT THE GYM. RECOVER FASTER...AND PERFORM BETTER!!!

--SWOD--

8RM Romanian Deadlift

--THE WOD--

"Running Jackie"

800m Run

50 Thrusters (45/35)

30 Pull-ups 

05.12.14 Monday

--NEWS--

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-CROSSFIT KIDS IS COMING SOON! WE ARE NOW A REGISTERED AFFILIATE WITH CROSSFIT KIDS!!!

-PROGENEX IS FOR SALE AT THE GYM. RECOVER FASTER...AND PERFORM BETTER!!!

--SWOD--

2-2-2-2-2

Push Jerk

*heavy set of 2

--THE WOD--

8 min amrap

8 Front Rack Lunges (155/105)

16 Burpees over the bar

Coaches Cody and Richard at the Throwdown In Port Orchard.