02.28.14 Friday

--FRIDAY NIGHT LIIGHTS HEAT LIST-- (WE WILL START RIGHT AT 7pm!)

-Heat#1

Todd

John

Mandy

Lindsay

-Heat#2

Gabe

Marcuss

Lauryn

Sindy

-Heat#3

Hy

Tamorre

Frances

Stephany

Megan

-Heat#4

Sok

Jim

Melisa 

Tina

-Heat#5

Joe

Richard

Cody

--THE WOD--

4 Rounds

400m Run

12 Deadlifts (185/135)

12 Toes to Bar

02.27.14 Thursday

Plans for the open:

We would like to introduce the idea we are calling "Friday Night Lights."  Every Friday at 7pm we will get together as a group to complete the open workouts.  The open WOD will be released every Thursday (starting 2/27) for the next 5 weeks at 5 PM PT  and are to be completed with your scores entered into your online CF Games profile by Monday @ 5 PM PT.  Doing the workouts as a group gives us the benefit of having a competitive style atmosphere. This setting always brings out the best in people.  So, for the next 5 weeks, the 7 PM class on Fridays will be devoted to our Open athletes as a time to come in and get your workout completed in a fun atmosphere!  We encourage all other members to come cheer on your fellow CF7C family as they complete these vigorous workouts!  LET THE GAMES BEGIN!!!

-CF7C Shirts are in stock!

-CF7C now is an authorized retailer of Progenex! Coach Cody is a true believer in the supplement line. See what it can do for you, place your order ASAP

    www.progenexusa.com

--THE WOD--

5 Rounds

30 Double-Unders
15 Wall Balls (20/14)
7 Power Snatches (115/75)

*Rest 90 sec. between rounds

Joel!!!

02.26.14 Wednesday

Plans for the open:

We would like to introduce the idea we are calling "Friday Night Lights."  Every Friday at 7pm we will get together as a group to complete the open workouts.  The open WOD will be released every Thursday (starting 2/27) for the next 5 weeks at 5 PM PT  and are to be completed with your scores entered into your online CF Games profile by Monday @ 5 PM PT.  Doing the workouts as a group gives us the benefit of having a competitive style atmosphere. This setting always brings out the best in people.  So, for the next 5 weeks, the 7 PM class on Fridays will be devoted to our Open athletes as a time to come in and get your workout completed in a fun atmosphere!  We encourage all other members to come cheer on your fellow CF7C family as they complete these vigorous workouts!  LET THE GAMES BEGIN!!!

CF7C now is an authorized retailer of Progenex! Coach Cody is a true believer in the supplement line. See what it can do for you, place your order ASAP

    www.progenexusa.com

--SWOD--

15 min to Establish a 1RM Back Squat

--THE WOD--

-Buy in 25 Push-ups 

"Straight Sprint"

3 Rounds

21 KBS (choose #)

15 V-ups

9 Goblet Squats (choose #)

-Buy out 25 Push-ups 

02.25.14 Tuesday

Plans for the open:

We would like to introduce the idea we are calling "Friday Night Lights."  Every Friday at 7pm we will get together as a group to complete the open workouts.  The open WOD will be released every Thursday (starting 2/27) for the next 5 weeks at 5 PM PT  and are to be completed with your scores entered into your online CF Games profile by Monday @ 5 PM PT.  Doing the workouts as a group gives us the benefit of having a competitive style atmosphere. This setting always brings out the best in people.  So, for the next 5 weeks, the 7 PM class on Fridays will be devoted to our Open athletes as a time to come in and get your workout completed in a fun atmosphere!  We encourage all other members to come cheer on your fellow CF7C family as they complete these vigorous workouts!  LET THE GAMES BEGIN!!!

CF7C now is an authorized retailer of Progenex! Coach Cody is a true believer in the supplement line. See what it can do for you, place your order ASAP

    www.progenexusa.com

--SWOD--

8 min EMOTM 

1 Hang Power Clean + 2 Front Squats

*choose a load that is challenging but won't cause failure

--THE WOD--

2 min Max Effort Burpees

Followed by...

8 min AMRAP 

12 Power Cleans (95/65)

24 Lateral Bar Hops

02.24.14 Monday

Plans for the open:

We would like to introduce the idea we are calling "Friday Night Lights."  Every Friday at 7pm we will get together as a group to complete the open workouts.  The open WOD will be released every Thursday (starting 2/27) for the next 5 weeks at 5 PM PT  and are to be completed with your scores entered into your online CF Games profile by Monday @ 5 PM PT.  Doing the workouts as a group gives us the benefit of having a competitive style atmosphere. This setting always brings out the best in people.  So, for the next 5 weeks, the 7 PM class on Fridays will be devoted to our Open athletes as a time to come in and get your workout completed in a fun atmosphere!  We encourage all other members to come cheer on your fellow CF7C family as they complete these vigorous workouts!  LET THE GAMES BEGIN!!!

FRAN MAKES HER RETURN!!!

--SWOD--

3-3-3-3-3

Overhead Squat

*Find a heavy set of 3

--THE WOD--

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups 

Lauren!

02.22.14 Saturday

--NEWS AND MENTIONABLES--

-Don't forget Dr. Pham will be at the gym between 0930-1130 doing adjustments for anyone needing it.  If you have any tightness or issues with your back, joints, shoulders etc.. Dr. Pham can help!

-Also Shirts are on sale!  Men's shirts are 21$ and woman's are 20$. Come and get em!

--THE WOD--

5 Rounds

10 Deadlifts (225/155)

400m Med Ball Run (20/14)

15 Wall Balls (20/14)

Marcuss at the throwdown

02.21.14 Friday

--SKILL LAB--

20 min Practicing Rope Climbing Techniques.

--THE WOD--

5 Rounds

10 Shoulder to Overhead (155/105)

10 Pull-ups 

for time...

Our ladies!