02.01.14 Saturday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) CF7C athletes compete this Saturday at Kitsap CrossFit. Come cheer them on!

3) MODIFIED SCHEDULE THIS SATURDAY! WE WILL BE HOLDING A 8:30AM CLASS FOR CROSSFIT ONLY.  WE ENCOURAGE EVERYONE TO COME SUPPORT YOUR CF7C FAMILY AS THEY COMPETE AT KITSAP CROSSFIT IN POULSBO. THROWDOWN STARTS AT 9:30AM.

http://www.kitsapcrossfit.com/2014/01/events/my-first-throwdown/

--THE WOD--

20 min AMRAP

5 L arm KB Jerk (53/35)

5 R arm KB Jerk 

10 Deadlifts (185/135)

15 Squats

200m run

Ian!

01.31.14 Friday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) CF7C athletes compete this Saturday at Kitsap CrossFit. Come cheer them on!

3) MODIFIED SCHEDULE THIS SATURDAY! WE WILL BE HOLDING A 8:30AM CLASS FOR CROSSFIT ONLY.  WE ENCOURAGE EVERYONE TO COME SUPPORT YOUR CF7C FAMILY AS THEY COMPETE AT KITSAP CROSSFIT IN POULSBO. THROWDOWN STARTS AT 9:30AM.

http://www.kitsapcrossfit.com/2014/01/events/my-first-throwdown/

--THE WOD--

"Team WOD"

(Teams of 2 complete)

200 Double Unders (scaled 400 singles)

100 Pull-ups 

50 Front Squats (155/105)

25 Hang Power Cleans (115/75)

*partner not working will holding a weight plate (45/35)

01.30.14 Thurday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) NUTRITION CHALLENGE BEGINS TODAY!

3) CF7C athletes compete this Saturday at Kitsap CrossFit. Come cheer them on!

--SWOD--

3-3-3-3-3

Snatch Grip Deadlift

*heavy set of 3

--THE WOD--

5 Rounds

3 Wall Walks

9 KBS (72/53)

15 V-ups

*10 min Cap

01.29.14 Wednesday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) NUTRITION CHALLENGE BEGINS TODAY!

3) CF7C athletes compete this Saturday at Kitsap CrossFit. Come cheer them on!

--SWOD--

(Squat Cycle week #4)

HBBS

3x5@70%

2x5@75%

*Based off your most recent 1RM High Bar Back Squat "HBBS"

--THE WOD--

I. EMOTM For 5 min.

8 Burpees

II. EMOTM For 4 min.

10 Wall Balls (20/14)

III. EMOTM For 3 min.

12 H.R. Push-up 

*You are scored by how many successful rounds you complete without falling behind.

Coach Melisa at Chaos at the Capital Power Cleaning 145lbs!!!

01.28.14 Tuesday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) NUTRITION CHALLENGE BEGINS TODAY!

3) CF7C athletes compete this Saturday at Kitsap CrossFit. Come cheer them on!

--SWOD--

4-4-4-4-4

Push Press

*heaviest possible

--THE WOD--

5 Rounds

6 Power Cleans (165/115)

14 Toes To Bar

for time...

Casey with a Clean @185#!!!

01.27.14 Monday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) NUTRITION CHALLENGE BEGINS TODAY!

3) CF7C athletes compete this Saturday at Kitsap CrossFit. Come cheer them on!

--SWOD--

15 min Practice on:

2 - Position Snatch

(1 snatch from the floor)

(1 from the mid hang aka. at the knee)

--THE WOD--

10 min AMRAP

12 Med Ball Front Squats (20/20)

12 Box jumps (24"/20")

12 Power Snatch (75/55)

CF7C gets 13th overall at Chaos at the Capital.

01.25.14 Saturday

--NEWS AND MENTIONABLES--

1) CF7C vs. Silverdale CrossFit in-house friendly throwdown will be held Febuary 15th.  Please come and support.  Looking for 10 scaled athletes and 10 Rx Athletes. Sign up at the box.

2) TEAM CF7C competes this Sunday at Chaos in the Capital!

3) CF7C's 30 day Nutrition Challenge begins Monday. We will kick it off with our Nutrition Clinic 10:30am today (Saturday 1/24).

SATURDAY SCHEDULE:

0930 CF7C Olympic Lifting

1030 REGULAR CrossFit (NUTRITION CLINIC BEFORE THIS CLASS BEGINS)

1130 FREE BEGINNER CrossFit

--THE WOD--

"Helen"

3 rounds:

400 meter run,

21 KBS (53/35)

12 Pull-ups

GINA!!!!!!