02.27.15 Friday

--NEWS--

•THE CROSSFIT OPEN HAS BEGUN!

•WE WILL BE DOING THE OPEN WORKOUTS EVERY SATURDAY FROM 9:30AM-11:30AM. WE ENCOURAGE ALL ATHLETES PARTICIPATING TO COME DO THE WODS THEN. IF YOU ARE NOT PARTICIPATING WE STILL ENCOURAGE YOU TO COME CHEER THE ATHLETES ON! IF FOR SOME REASON YOU CANNOT DO THE WODS THEN COORDINATE WITH COACH FOR ANOTHER TIME.

•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!

--THE WOD--

9 min amrap

15 Toes to Bar

10 Deadlifts (115/75)

5 Snatch

02.26.15 Thursday

--NEWS--

•THE CROSSFIT OPEN BEGINS TODAY! THE FIRST WORKOUT WILL BE ANNOUNCED IN THE EVENING!

•WE WILL BE DOING THE OPEN WORKOUTS EVERY SATURDAY FROM 9:30AM-11:30AM. WE ENCOURAGE ALL ATHLETES PARTICIPATING TO COME DO THE WODS THEN. IF YOU ARE NOT PARTICIPATING WE STILL ENCOURAGE YOU TO COME CHEER THE ATHLETES ON! IF FOR SOME REASON YOU CANNOT DO THE WODS THEN COORDINATE WITH COACH FOR ANOTHER TIME.

•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!

--THE WOD--

7 Rounds

7 Push Press (95/65)

7 Power Snatch

7 Overhead Squats

For time....

(20 min time cap)

02.25.15 Wednesday

--NEWS--

•NO 10:30am CLASS THIS WEDNESDAY. ALL OTHER CLASSES WILL RUN AS NORMAL.

•THE CROSSFIT OPEN BEGINS THIS WEEKEND! THE FIRST WORKOUT WILL BE ANNOUNCED THURSDAY EVENING

•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!

--SWOD--

3RM Back Squat

--THE WOD--

4 Rounds

6 Power Cleans (185/125)

12 Chest to Bar Pullups

18 V-ups

*Rest 1 min between rounds

(If you can't do chest to bar Pullups do regular Pullups. If you can't do

regular Pullups do banded Pullups. If you can't do bands go with ring rows)

Thank you for being a part of this! Our athletes are what make CF7C so great!

02.24.15 Tuesday

--NEWS--

•NO 10:30am CLASS THIS WEDNESDAY. ALL OTHER CLASSES WILL RUN AS NORMAL.

•THE CROSSFIT OPEN BEGINS THIS WEEKEND! THE FIRST WORKOUT WILL BE ANNOUNCED THURSDAY EVENING

•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!

--SWOD--

5-5-3-3-3

Deadlifts

--THE WOD--

8 min amrap

15 Wall Balls

30 Double Unders  

The path to a high level of fitness!

02.23.15 Monday

--NEWS--

•NO 10:30am CLASS THIS WEDNESDAY. ALL OTHER CLASSES WILL RUN AS NORMAL.

•THE CROSSFIT OPEN BEGINS THIS WEEKEND! THE FIRST WORKOUT WILL BE ANNOUNCED THURSDAY EVENING

•WE ARE FULLY RESTOCKED WITH PROGENEX RECOVERY PROTEINS! DONT WASTE MONEY ON OTHER SUPPLEMENTS. START TAKING A PRODUCT THAT ACTUALLY HELPS YOU GET BETTER, TRY PROGENEX!

--SWOD--

1-1-1-1-1

Split Jerk

--THE WOD--

12 min amrap

30 Lateral Bar Hops

20 KBS (53/35)

10 Shoulder to Overhead (185/125)

The CF7C Mafia looking on

02.20.15 Friday

--NEWS--

•WE ARE RESTOCKED!!! WE HAVE ALL THE PROGENEX YOU COULD EVER WANT. THIS IS THE BEST AND MOST PURE RECOVERY SUPPLEMENT ON THE MARKET!!!

•BETHANEE TAKES FIRST PLACE IN THE WOMENS DIVISION AT "MY FIRST THROWDOWN"!!!!

•2015 CROSSFIT OPEN REGISTRATION IS OPEN. SIGN UP, LETS HAVE A GREAT TIME COMPETING TOGETHER

--FAREWELL WOD--

We are so sad to be losing this wonderful family. You guys will be greatly missed. Nate and Maria...this WOD is for you!

"The Rojas"

20 min amrap

10 Power Cleans (155/105)

10 Back Squats 

10 Burpees over the box (20")

*Work out will be done pace horse style

Nate

Maria

02.19.15 Thursday

--NEWS--

•WE ARE RESTOCKED!!! WE HAVE ALL THE PROGENEX YOU COULD EVER WANT. THIS IS THE BEST AND MOST PURE RECOVERY SUPPLEMENT ON THE MARKET!!!

•BETHANEE TAKES FIRST PLACE IN THE WOMENS DIVISION AT "MY FIRST THROWDOWN"!!!!

•2015 CROSSFIT OPEN REGISTRATION IS OPEN. SIGN UP, LETS HAVE A GREAT TIME COMPETING TOGETHER

--THE WOD--

20 KBS

21 Front Squat (135/95)

9 Pullups 

20 KBS (53/35)

15 Front Squat

15 Pullups 

20 KBS

9 Front Squat

21 Pullups

20 KBS

For time...