03.01.13 Friday

*Don't forget about the Throwdown on Saturday at CrossFit Norfolk! Still time to sign up!

--BETTER--
20-15-10
Deadlifts (225/155)
25-20-15
Ring Rows

02.28.13 Thursday

--BETTER--
200m Run
30 Burpees
40 Squats
50 Double Unders
400m Run
40 Squats
30 Burpees
200m Run

--SKILL--
10 min to work on Handstand Holds

02.27.13 Wednesday

SIGN UP FOR THE CROSSFIT GAMES OPEN. See where you fall, it's fun trust me. You've worked so hard all year and you are ready. Make it happen.

games.crossfit.com

--STRONGER--
Front Squat
2x5 @55%
1x5 @60%
2x3 @65%

--BETTER--
10 min AMRAP
10 OHS (95/65)
10 Box Jumps (24"/20")

02.26.13 Tuesday

--STRONGER--
15 min Practice Clean and Jerk
(Not working towards a max)

--BETTER--
3 Rounds
30 Squats
15 Power Cleans (135/95)
15 Pull-ups

02.25.13 Monday

The Coaches had an awesome weekend and we are back and eager to teach! Hope everyone is ready to learn. Just a reminder the games open is about 10 days away, we will be deloading this week and rolling right into the open. Also on a side note I (Coach Cody) will be every once in a while posting my own personal programming for the day. All folks competing in the open are welcome to try it. Just to give you a taste of the volume your coaches do daily.

--STRONGER--
15 min Practice Squat Snatch
(Not working towards a max)

--BETTER--
5 Rounds
100m Run
14 KB Snatch (7 each arm)
12 Goblet Squats
*Rest 1 min. Between rounds

(Coach Cody's Strength Programming)

1) Establish a 1RM Snatch (15min)

2a) 3x3 Snatch Pull (stop@knee)
*heaviest possible
2b) 3x5 Seated KB Press
*heaviest possible

3) HBBS 2x5@75%
2x2@85%
2x1@95%

02.23.13 Saturday

Coaches choice today folks come get in a lift and fun Metcon! Coach Christian is holding down the fort some come get one in and start that weekend off right!

And I heard about all the Pr's....... Keep it coming. Show up, do the work, get results, go home happy!

02.22.13 Friday

--STRONGER/BETTER--
"CrossFit Total"
1RM Strict Press
1RM Back Squat
1RM Deadlift

*This is the first time we've ever done the CF Total at CF7C so let's make the coaches proud and bust out some big number. Your score is the "lb's" total added together. Strict Press+Back Squat+Deadlift=CF Total!

Coach Van at Team Grit...