04.01.14 Tuesday

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--SWOD--

5x1 Snatch High Pull+ 1 Snatch

--THE WOD--

800m run Buy in:

3 Rounds

15 Snatch (95/65)

20 Box Jumps (24"/20")

For time...

03.28.14 Friday

--14.5 IS HERE!!! TO FINISH OUT THE 2014 CROSSFIT OPEN THE WOD WILL BE THE CLASS WOD FOR THE WHOLE DAY. ALL ATHLETES WHO ARE REGISTERED FOR THE OPEN WE STILL ASK YOU TO JOIN US FOR THE FINAL FRIDAY NIGHT LIGHTS AT 7PM.  AFTER THE CONCLUSION OF THE WOD WE WILL BE HEADING TO GABE AND MELISSA'S HOME FOR OUR POST OPEN COOKOUT. ALL ARE INVITIED TP JOIN US.  WE ENCOURAGE EVERYONE TO JOIN US.

 -FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--THE WOD--

**WE TYPICALLY DONT PROGRAM THE CLASS WOD TO GO WITH THE OPEN WORKOUT BUT THIS ONE WAS TO FUN TO LEAVE OUT....ENJOY!!!

"14.5"

21-18-15-12-9-6-3

Thrusters (95/65)

Burpees

For time...

*For class constraint purposes we will be capping this at 20 min.

03.27.14 Thursday

--Open Wod 14.5 is released today (Thursday @5pm)! Last one folks, let's finish this thing out!!!

 -FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--SWOD--

5-5-5-5

Floor Press

*find the heaviest possible across the five sets

--THE WOD--

Part I.

3x400m sprints (rest 1 min. Between)

*scaled will jog 3x200m

Part II.

"Isabel"

30 Snatch (135/95)

for time...

Chad!!!

03.26.14 Wednesday

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--SWOD--

(Squat cycle week #3)

3x7 Front Squat /13 Back Squats @70%

*Based off your most recent Front Squat 1RM

--THE WOD--

5 Rounds

15 Wall Balls (20/14)

10 Deadlifts (135/95)

For time...

03.25.14 Tuesday

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--SWOD--

10 Min EMOTM

3 Power Cleans (155/105)

*at minute 10 (round 10) you will do a max effort set of cleans.

--THE WOD--

8 min amrap

15 KBS (choose #)

20 Sit-ups 

15 Plate Lunges (45/25)

Phil!

03.24.14 Monday

-FREE BEGINNER CROSSFIT THIS SATURDAY AT 11:30AM. ATHLETES BE SURE TO LET YOUR FRIENDS AND FAMILY KNOW ABOUT OUR BOX, LET THEM COME SEE WHAT WE ARE ALL ABOUT!

-We are fully stocked with Progenex products! Ask your Coach about how it can help reduce your soreness and help you workout harder!

--THE WOD--

*100 Double Unders

4 Rounds

10 Push Jerks (135/95)

15 Box Jumps (24"/20")

*100 Double Unders

**STRICT 20 min. TIME CAP

03.22.14 Saturday

--CF7C Weightlifting--@9:30am

Find a Heavy Set of:

2 Power Snatch+2 OHS

--TEAM WOD--@10:30am

"Royal Flush"

(Teams of 2)

80 Hang Power Cleans (95/65)

60 Shoulder to Overhead

40 Front Squats

20 Thrusters

*400m Med Ball Team Run