06.17.14 Tuesday

-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 Sets of:

2 Deadlifts+2 Hang Power Cleans

*warm up to a load that is challenging and stay with that load for all sets

--THE WOD--

12 min EMOTM

(every minute on the minute)

Odd Minutes Max Rep Wall Balls (20/14)

Even Minutes Max Reps Box Jumps 

*you score will be the total amount of reps

Rachael!

06.16.14 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--

5-5-5-5-5

Push Press

--THE WOD--

8 min amrap

10 Front Squats (155/105)

10 V-ups

20 Lateral Bar Hops

Steph!

06.14.14 Saturday

-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

--TEAM WOD--

20 min amrap

30 Box Jumps (24"/20")

20 Push Press (115/75)

30 KBS (53/35)

*Teams of two, one partner works at a time. Share the load!

06.13.14 Friday

-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--

3-3-3-3

Deadlift

--THE WOD--

8 Rounds

10 Wall Balls (20/14)

10 Pull-ups 

For time...

Pat!!!!

06.12.14 Thursday

-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

--THE WOD--

4 Rounds

15 Thrusters (95/65)

15 Over the Bar Burpees

For time...

--MIDLINE--

3x1:00 min. planks

*rest as needed between sets 

Ingrid taking the CrossFit resting pose post wod.

06.11.14 Wednesday

-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

--THE WOD--

"Double Dragon"

800m run

30 Power Snatch (115/75)

800m run

For time...

**Cash out:

3x15 PVC OHS

*focus on keeping the torso vertical and the bar positioned just behind the ear

Derek!

06.10.14 Tuesday

-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--

10RM HBBS 

-then 10@95% of your 10RM

-then 10@90% of your 10RM

--THE WOD--

3 Rounds 

50 Double Unders (scaled 100 singles)

25 KBS (choose appropriate #)

20 H.R. Push-ups 

For time...