10.10.14 Friday

--NEWS--

•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WHERE PINK BRING FAMILY

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boos site under "CF7C Nation".

--TEAM WOD--

(Teams of 2)

35 Overhead Barbell Lunges (95/65)

35 Pull-ups 

400m partner med ball run

25 Overhead Barbell Lunges

25 Pull-ups 

400m run partner med ball run

15 Overhead Barbell Lunges

15 Pull-ups 

400m partner med ball run

**Partners share the work but only one works at a time. Both partners must run together.

10.09.14 Thursday

--NEWS--

•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WHERE PINK BRING FAMILY

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boos site under "CF7C Nation".

--THE WOD--

EMOTM For as long as possible or 20:00min:

ODD Minutes 

20 Lateral Bar Hops

5 Power Snatch (95/65)

EVEN Minutes

7 Push Press (95/65)

7 Whippets

Ready to wod!

10.08.14 Wednesday

--NEWS--

•BARBELL FOR BOOBS IS OCTOBER 25TH AT 10am AT OUR BOX. COME AND SUPPORT WHERE PINK BRING FAMILY

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause! And feel free to donate to our team page on the barbells for boos site under "CF7C Nation".

--SWOD--

8RM Back Squat

-then 8@95% and 8@90%

--THE WOD--

8 min amrap

20 KB Snatch (53/35)

8 Handstand Push-ups 

*alternate arms in the KB Snatch every 10 reps, handstand push-ups can be done with a kip or strict.

Post WOD after "THE JIM"

10.07.14 Tuesday

--NEWS--

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

--SWOD--

Find a heavy set of 3 reps of:

Power Clean

--BIRTHDAY WOD--

"The Jim"

400m run

36 Box Over Burpees (24/20)

36 Wall Balls (20/14)

400m run

36 Pull-ups

36 Push-ups

400m run

For time...

*20 min time cap 

Happy Birthday Jim!!!

10.06.14 Monday

--NEWS--

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

--SWOD--

3-3-3-3-3

Overhead Squat

--THE WOD--

"Annie"

50-40-30-20-10

Double Unders 

Sit-ups 

Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause!

10.03.14 Friday

--NEWS--

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

--ENDURANCE--

"Lung Exercise"

--THE WOD--

3 Rounds

20 Overhead KB Lunge(Left arm) (53/35)

25 Wall Balls (20/14)

20 Overhead KB Lunge(Right arm)

25 Lateral Jumps (over KB)

Attention CF7C!! It is that time of the year again when the Crossfit community comes together for the great cause of raising awareness and raising funds for those fighting breast cancer.  CrossFit Seven Cities will be participating in the traditional Barbells for Boobs workout “Grace” that is performed by exercisers all over the world this month.  We will hold this special workout on Saturday, October 25th.  Heats will start at 10:00am and run every 20 minutes.  There will be a sign up sheet in the gym so make sure you reserve a spot in the heat of your choice!  We are encouraging everyone to wear pink, and bring their friends and family to the gym that day! We will have a table set up with refreshments and snacks and ask that you bring some fun treats to share with everyone as well! It will be a fun Saturday afternoon for a great cause!

10.02.14 Thursday

--NEWS--

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

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

•PROGENEX IS FOR SALE AT THE BOX!!!

--STRENGTH/SKILL--

4x15 Ring Dips

*rest 2 min between sets

(Scale as needed)

--THE WOD--

10 min amrap

1:00 min handstand hold buy in

Then...

5 Deadlifts (275/175)

10 Box Jump Overs

15 V-ups

*amrap starts off with the handstand hold. The remaining 9 minutes is the amrap.

The Deadlift