08.11.12 Monday

--NEWS--

•Beginner CrossFit this Saturday @11:30am FREE to try out!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

•WE GOT KILL CLIFF!!! COME AND GET SOME!!!

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

--SWOD--

3RM Hang Squat Clean

--THE WOD--

3 Rounds

20 Burpees

10 Front Squats (135/95)

For time...

Team CF7C new and old 

08.09.14 Saturday

--NEWS--

•Beginner CrossFit @11:30am

FREE to try out!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

•WE GOT KILL CLIFF!!! COME AND GET SOME!!!

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

--THE WOD--

5 Rounds

10 Front Squats (115/75)

15 Burpees

20 Wall Balls (20/14)

For time...

**25 min cap

08.08.14 Friday

--NEWS--

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

•WE GOT KILL CLIFF!!! COME AND GET SOME!!!

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

--BIRTHDAY WOD--

"Sindy"

20 min AMRAP

**35 Burpees each team member buy in

8 Pull-ups 

2 Push-ups

7 Goblet Squats (53/35)

9 Over the Box Jumps (24"/20")

***Workout starts with 35 Burpees each team member. Once both members are finished one begins to run while the other begins the AMRAP. Team shares the AMRAP while the partner not working runs 400m. Partners switch after each run.

Happy Birthday Sindy!!!

08.07.14 Thursday

--NEWS--

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

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

--SWOD--

3x10 Goodmorning

*pick a load that perfect positions can be maintained, then use for all sets

--THE WOD--

15 min AMRAP 

5 Handstand Push-ups

10 Hang Power Cleans (135/95)

15 KBS (53/35)

08.06.14 Wednesday

--NEWS--

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

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

--SWOD--

3RM Back Squat 

-then 3@95% / 3@90%

--THE WOD--

3 Rounds

30 Wall a Balls (20/14)

400m run

Millicent!!!

08.05.14 Tuesday

--NEWS--

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

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

--SWOD--

Deadlift 

5-5-5-5

*warmup then choose a weight that is heavy but not maximal then use for all four sets

--THE WOD--

"Tabata"

Sit-ups 

Front Rack Step Ups (95/65) (20")

Hand Release Push-ups 

Our second place finishers!

08.04.14 Monday

--NEWS--

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

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

--SWOD--

5RM Push Press

-then 5@95% 5@90%

--THE WOD--

5 Rounds

25 Lateral Bar Hops

10 Knees to Elbows

5  Push Jerks (165/115)