11.26.14 Wednesday

--NEWS--

• ONLY ONE CLASS ON THURSDAY (THANKSGIVING) WHICH WILL BE HELD AT 9:30AM

• NO CLASS FRIDAY 

• ONE YEAR ANNIVERSARY WOD/POTLUCK THIS SATURDAY AT 11:00AM

--SWOD--

1RM HBBS

-Then 1@95% 1@90%

--THE WOD--

"Isabel"

30 Snatch (135/95)

For time....

--MIDLINE--

3x12 Barbell Rollouts

11.25.14 Tuesday

--NEWS--

• ONLY ONE CLASS ON THURSDAY (THANKSGIVING) WHICH WILL BE HELD AT 9:30AM

• NO CLASS FRIDAY 

• ONE YEAR ANNIVERSARY WOD/POTLUCK THIS SATURDAY AT 11:00AM

--SWOD--

Find a heavy set of:

2 Push Press + 1 Split Jerk

*no more than 15 minutes

(BEAT LAST WEEKS LOAD!)

--THE WOD--

6 Rounds

10 Push Press (95/65)

10 KBS (choose load)

20 Lateral Hops 

For time...

(20 min time cap)

11.24.14 Monday

--NEWS--

• ONLY ONE CLASS ON THURSDAY (THANKSGIVING) WHICH WILL BE HELD AT 9:30AM

• NO CLASS FRIDAY 

• ONE YEAR ANNIVERSARY WOD/POTLUCK THIS SATURDAY AT 11:00AM

--BIRTHDAY WOD--

"THE JOE"

26 min amrap

11 Power Cleans (185/125)

24 Double Unders

11 Burpees over the bar 

24 Double Unders

11.21.14 Friday

--NEWS--

•FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM. COME CHECK US OUT!

•PROGENEX AND KILL CLIFF ARE FOR SALE AT THE BOX!

•CF7C PERFORMANCE NUTRITION IS UP AND RUNNING. EMAIL crossfit7cities@yahoo.com to find out more.

--SKILLS--

3x10 Strict HSPU

*if you cannot do strict then do band assisted of box HSPU. Rest 90 sec between

--THE WOD--

5 Rounds

400m Run

15 Shoulder to Overhead (115/75)

20 Wall Balls (20/14)

For time...

11.20.14 Thursday

--NEWS--

•FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM. COME CHECK US OUT!

•PROGENEX AND KILL CLIFF ARE FOR SALE AT THE BOX!

•CF7C PERFORMANCE NUTRITION IS UP AND RUNNING. EMAIL crossfit7cities@yahoo.com to find out more.

--THE WOD--

"The Jeff"

20 min amrap

20 Toes to Bar

20 Power Snatch (95/65)

20 Burpees

**This is Jeffs going away WOD. It's got a few things that Jeff really loves...mainly toes to bar. We will miss you Jeff!!!!

Our first WOD with Jeff

Jeff you have grown to be a member of our family!

11.19.14 Wednesday

--NEWS--

•FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM. COME CHECK US OUT!

•PROGENEX AND KILL CLIFF ARE FOR SALE AT THE BOX!

•CF7C PERFORMANCE NUTRITION IS UP AND RUNNING. EMAIL crossfit7cities@yahoo.com to find out more.

--SWOD--

3RM Back Squat

Then 3@95% 3@90%

--THE WOD--

"Death By Clean and Jerk"

1 Clean and Jerk (135/95) min 1

2 Clean and Jerk min 2

3 Clean and Jerk min 3

4 Clean and Jerk min 4

5 Clean and Jerk min 5

Etc...

Keep going until the amount of Clean and Jerls cannot be completed in the proper time. Your score is the round you make it to.

11.18.14 Tuesday

--NEWS--

•FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM. COME CHECK US OUT!

•PROGENEX AND KILL CLIFF ARE FOR SALE AT THE BOX!

•CF7C PERFORMANCE NUTRITION IS UP AND RUNNING. EMAIL crossfit7cities@yahoo.com to find out more.

--SWOD--

Find a heavy set of:

1 Snatch Grip Push Press + 3 OHS

--THE WOD--

(Compare to 03.25.14)

8 min amrap

15 KBS (choose #)

20 Sit-ups 

15 Plate Lunges (45/25)

Coach Cody and Travis at the Dynamic Duo