06.09.14 Monday

-NEWS/INFO-

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

•Progenex is in stock at the gym!

•Beginner CrossFit every Saturday at 11:30am

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

5 Heavy sets of:

3 Power Cleans + 1 Front Squat

--THE WOD--

10 min amrap

15 Overhead Plate Lunge (45/25)

10 Clean and Jerks (115/75)

06.07.14 Saturday

JOIN US FOR LAURYNS FAREWELL WOD @10:30AM. THEN WE WILL BE HAVIN BEGINNER CROSSFIT AT 11:30am. ITS GONNA BE AN ACTION PACKED DAY!!!

--TEAM WOD--

"Farewell Lauryn"

20 min amrap

3 Handstand Push-ups 

10 Hang Power Cleans (135/95)

20 KBS (53/35)

*partner not working will be running 400m with a medicine ball

Lauryn chasing the always elusive muscle up.

06.06.14 Friday

-NEWS-

• CrossFit Teens today for the 12-18 year olds!!! Class will begins at 4pm!

• CF7C Beginner Class this coming Saturday at 11:30 am. All prospective members are invited!

• Progenex is on sale at the box! Come check out The New Chocolate Peanut Butter Smash Recovery

--TEAM FRIDAY--

(Teams of two)

100 Wall Balls (20/14)

80 Hand Release Push-ups 

60 Pull-ups 

40 Front Squats (155/105)

20 Supermans

*Strict 20 min cap.

06.05.14 Thursday

-NEWS-

• CrossFit Kids today for the 5-12yr olds!!! Class will begins at 4pm!

• CF7C Beginner Class this coming Saturday at 11:30 am. All prospective members are invited!

• Progenex is on sale at the box! Come check out The New Chocolate Peanut Butter Smash Recovery

--SWOD--

3-3-3

Strict Press

3-3-3

Push Press

--THE WOD--

"Stretch Armstrong"

400m Run buy in

3 Rounds

15 Deadlifts (225/155)

30 Sit-ups

400m Run buy out

GABE!

06.04.14 Wednesday

-NEWS-

• CrossFit Kids begins today for the 12-18 yr olds!!! Class will begins at 4pm!

• CF7C Beginner Class this coming Saturday at 11:30 am. All prospective members are invited!

• Progenex is on sale at the box! Come check out The New Chocolate Peanut Butter Smash Recovery

--SWOD--

10RM HBBS

*once you find your 10RM Drop down to 95% of that load and do another set of 10

--THE WOD--

7 min amrap

7 KBS L arm (53/35)

7 KBS R arm

7 Over the Box Burpees (24"/20")

7 V-ups

Millicent and Mary!

06.03.14 Tuesday

-NEWS-

• CrossFit Kids begins today for the 5-12 yr olds!!! Class will begins at 4pm!

• CF7C Beginner Class this coming Saturday at 11:30am. All prospective members are invited.

• Progenex is on sale at the box! Come check out The New Chocolate Peanut Butter Smash Recovery

--SWOD--

1-1-1-1-1

Hang Squat Clean

--THE WOD--

3 Rounds

12 Hang Power Clean (135/95)

400m run

20 Toes to Bar

For time...

06.02.14 Monday

-NEWS-

• CF7C Beginner Class this coming Saturday at 11am. All prospective members are invited.

• CrossFit Kids for ages 5-12 yrs old and 12-18 yrs old will begin this week June 3rd! Sign up at the gym.

• Progenex is on sale at the box! Come check out The New Chocolate Peanut Butter Smash Recovery

--SWOD--

2-2-2-1-1

Split Jerk

--THE WOD--

21 Thrusters (115/75)

30 Lateral Bar Hops

15 Thrusters 

30 Lateral Bar Hops

9 Thrusters 

30 Lateral Bar Hops