Wednesday 02.29.12

Today's business:

--The strength--
Deadlift 5-4-3-2-1

--The Metcon--
10 min amrap
10 MBC (20/14)
10 Box Jumps
20 V-ups

Tuesday 02.28.12

Today's fun:

5 Rounds
7 Hang Power Cleans (115/75)
9 Front Squats
11 Walking Planks
for time.....

Monday 02.27.12

*CF7C had a great weekend! Big thanks to all who participated in the Games Open and Olympic Lifting Seminar. Also a Special thanks to Rachel Crass for taking time to better our Olympic lifts!

"DANIEL"
50 x Pull-ups
400m Run
21 x Thrusters @ #95/#65
800m Run
21 x Thrusters @ #95/#65
400m Run
50 x Pullups
for time...

Saturday 02.25.12

*No regular class today.

Olympic Lifting seminar today w/Rachel Crass from 4pm-6pm and tomorrow February 26 from 12pm-2pm
30$ for one day or 50$ for both don't miss out on a great opportunity to learn the lifts from a great Coach.

Friday 02.24.12

*Olympic Lifting seminar this weekend at CF7C w/Rachel Crass
February 25 from 4pm-6pm
and February 26 from 12pm-2pm
30$ for one day or 50$ for both don't miss out on a great opportunity to learn the lifts from a great Coach.
Sign up at the gym!

-The WOD-
Death By BOX JUMPS
* * * (Games Style)

-The Games open-
7 min
Max reps of...
BURPEES

Thursday 2.23.12

*The CrossFit Games Open has begun, Olympic Lifting Seminar this weekend....so many things goin on @CF7C don't miss out on any these great things. Become a part of the CrossFit community it's the best part!

--Games Open--
7 minutes
Max reps of Burpees ....

--Our wod--

10 - Walking Lunges
20 - Situps
30 - Powercleans
40 - Pullups
50 - HR Pushups
for time...

Wednesday 02.22.12

*Olympic Lifting seminar this weekend at CF7C w/Rachel Crass
February 25 from 4pm-6pm
and February 26 from 12pm-2pm
30$ for one day or 50$ for both don't miss out on a great opportunity to learn the lifts from a great Coach.
Sign up at the gym!

-Our Fun-


--Strength--
3-3-2-2-1-1 Front Squat

--Metcon--
12 min AMRAP
10 Toes to Bar
10 Ring Pushups
10 Tuck Jumps