07.01.14 Tuesday

-NEWS/INFO-

• NUTRITION CHALLENGE BEGINS TODAY (TUESDAY)

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE GYM WILL BE CLOSED JULY 4th and 5th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--THE WOD--

10 min amrap

10 Power Cleans (155/105)

10 Hand Release Burpees 

-Rest 3 minutes...

Then do the amount of rounds and reps completed in the amrap for time. Your score will be the amrap score and the time it takes to complete the second portion.

06.30.14 Monday

-NEWS/INFO-

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE GYM WILL BE CLOSED JULY 4th and 5th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

Tempo Front Squats

(3 sec descent/2 sec pause/1-2 sec ascent)

3-3-2-2-1

--THE WOD--

21-15-9

Push Jerk (115/75)

Toes to Bar

06.27.14 Friday

-NEWS/INFO-

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE NUTRITION CHALLENGE NUTRITION CLINIC will be held this Saturday @9:30am. All nutrition challenge participants are encouraged to attend.

•THE GYM WILL BE CLOSED JULY 4th and 5th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--THE WOD--

•20 min Partner Amrap•

10 Front Squats (165/115)

20 Box Jumps (24/20)

30 Sit-ups

*partner not working will be running with a medicine ball. Partner not running will be completing the amrap

**IF YOU DO NOT HAVE A PARTNER YOU CAN DO THE WOD AS AN AMRAP WITH THE 400m RUN AS PART OF THE ROUND

06.26.14 Thursday

-NEWS/INFO-

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE NUTRITION CHALLENGE NUTRITION CLINIC will be held this Saturday @9:30am. All nutrition challenge participants are encouraged to attend.

•THE GYM WILL BE CLOSED JULY 4th and 5th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--THE WOD--

14 min amrap

21 Lateral Bar Hops

14 Toes To Bar

7 Push Press (135/95)

Sindy!!!

06.25.14 Wednesday

-NEWS/INFO-

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE NUTRITION CHALLENGE NUTRITION CLINIC will be held this Saturday @9:30am. All nutrition challenge participants are encouraged to attend.

•THE GYM WILL BE CLOSED JULY 4th and 5th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

8RM Back Squat

Then 8@90%

(5 to 10# more than last week)

--THE WOD--

3 Rounds

400m Run

21 KBS (choose #)

12 Weighted Burpees (25/15)

For time...

Steph doing the CF7C wod even while in North Carolina!!!

06.24.14 Tuesday

-NEWS/INFO-

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE NUTRITION CHALLENGE NUTRITION CLINIC will be held this Saturday @9:30am. All nutrition challenge participants are encouraged to attend.

•THE GYM WILL BE CLOSED JULY 4th.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

2-2-2-2

Squat Clean

--THE WOD--

"Fran"

21-15-9

Thrusters (95/65)

Pull-ups 

06.23.14 Monday

-NEWS/INFO-

•The CrossFit Teens make up class will be held today (Monday) @4pm

• **SCHEDULE CHANGE**

We will be discontinuing our CF7C OLYMPIC WEIGHTLIFTING CLASS ON SATURDAYS. We will be making this an additional open gym time.

•THE NUTRITION CHALLENGE NUTRITION CLINIC will be held this Saturday @9:30am. All nutrition challenge participants are encouraged to attend.

•CrossFit Kids has begun!!! Be sure to check out crossfitsevencities.com for full schedule information. Spots are still available.

•WE WILL BE BEGINNING A 30 DAY NUTRITION CHALLENGE WHICH WILL RUN JULY 1-31 SIGN UP AT THE GYM

--SWOD--

3-3-3-3

Hang Snatch

*take this as an opportunity to work on your snatch technique...choose a weight that is challenging and use for all the sets

--THE WOD--

"Dive Bomber"

3 min Max Effort Hang Power Snatch (95/65)

Rest 1 min.

2 min Max Effort V-ups

Rest 1 min.

1 Min Max Effort Front Rack Lunges (95/65)

*score is total reps

Lauryn and Casey!