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Tuesday

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CrossFit Seven Cities – CrossFit

Weightlifting

Hang Clean (Every minute on the minute For 10 Minutes)

Perform 1-rep on the squat clean every minute up to a heavy for the day

Metcon

Metcon (Time)

5 Rounds

10 Bar Over Burpees

10 Power Clean (165/115)

*rest 60 sec between rounds

For total time…

Friday

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CrossFit Seven Cities – CrossFit

Team Workout

Metcon (AMRAP – Rounds and Reps)

Teams of two complete:

“Team Barraza”

18 Minute AMRAP of:

200m Partner Run

9 Deadlifts (275/185)

6 Burpee Bar Muscle-ups

*scaled athletes will do burpee pull-ups (athletes with bands or rings will do 6 Burpees+6 Pullups scale

In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006

To learn more about Barraza click here

Thursday

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CrossFit Seven Cities – CrossFit

Metcon

Metcon (AMRAP – Reps)

4 Rounds

1 min Max Cals Row

1 min Max Plate Lunges (45/25)

1 min Plank on Elbows

1 min Max Ring Dips

*rest 1 min
*This workout is scored by the amount of reps competed total. The plank will not be scored it is to just be completed. The only movement reps added together are Cals, Lunges, and ring dips. The dips can be done with bands or the box variation. This workout can be started on any movement.

Wednesday

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CF7C IN-HOUSE THROWDOWN AND DINNER POTLUCK

It’s that time of year again CF7C Family. This year we are gonna kick it up a notch! We would like to announce our Christmas Throwdown and Gym family dinner. This year we will start the day off with a in-house family throwdown. That same evening we will come back together for a potluck style dinner party in which we encourage our members to dress their best! This will be an amazing get together before the holidays! After the team throw down, the gym will be turned into a Christmas themed dining area where we can sit down as a community and enjoy each other’s company as well as enjoy some amazing food. We will have a potluck dish sign up, team sign-up, and volunteer signup posted. We will also be doing a t-shirt for the throwdown. We encourage all to attend! More information to come.

Throwdown will begin at 9am
Dinner/Potluck will begin at 6pm

CrossFit Seven Cities – CrossFit

Weightlifting

Push Press (3 Strict Press+5 Push Press)

*Every 90 sec for 8 sets (12 min) perform the complex. Work to a heavy for the day

Metcon

Metcon (Time)

Buy in: 50 Situps

21-15-9

Front Squats (155/105)

Pullups

Buy out: 50 Situps

For time…

11.29.16 Tuesday

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CF7C IN-HOUSE THROWDOWN AND DINNER POTLUCK

It’s that time of year again CF7C Family. This year we are gonna kick it up a notch! We would like to announce our Christmas Throwdown and Gym family dinner. This year we will start the day off with a in-house family throwdown. That same evening we will come back together for a potluck style dinner party in which we encourage our members to dress their best! This will be an amazing get together before the holidays! After the team throw down, the gym will be turned into a Christmas themed dining area where we can sit down as a community and enjoy each other’s company as well as enjoy some amazing food. We will have a potluck dish sign up, team sign-up, and volunteer signup posted. We will also be doing a t-shirt for the throwdown. We encourage all to attend! More information to come.

Throwdown will begin at 9am
Dinner/Potluck will begin at 6pm

 

WEIGHTLIFTING

Every 90 sec for 8 sets (12 min)

2 Snatch Deadlift+1 Hang Power Snatch

*use the same weight for as many sets as possible

 

METCON

6 Rounds
10 Bar Over Burpees
5 Power Snatch (135/95)
For time…

 

 

 

11.28.16 Monday

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CF7C IN-HOUSE THROWDOWN AND DINNER POTLUCK

It’s that time of year again CF7C Family. This year we are gonna kick it up a notch! We would like to announce our Christmas Throwdown and Gym family dinner. This year we will start the day off with a in-house family throwdown. That same evening we will come back together for a potluck style dinner party in which we encourage our members to dress their best! This will be an amazing get together before the holidays! After the team throw down, the gym will be turned into a Christmas themed dining area where we can sit down as a community and enjoy each other’s company as well as enjoy some amazing food. We will have a potluck dish sign up, team sign-up, and volunteer signup posted. We will also be doing a t-shirt for the throwdown. We encourage all to attend! More information to come.

Throwdown will begin at 9am
Dinner/Potluck will begin at 6pm

 

WEIGHTLIFTING

10RM Back Squat

*This weeks 10 rep max (RM) is not paused. We are doing normal reps

 

METCON

“Gale”
12 min (amrap)
11 Power Cleans (135/95)
26 Hand Release Pushups
70 Double Unders
*scaled athletes will do 140 single jump ropes

11.24.16 Thursday

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TEAM WOD

“Thanksgiving”
20 min amrap
For max reps cycle through:
Station #1: KBS (choose load)
Station #2: Hand Release Burpees
Station #3: Run 400m (pace setter)
(Only the KBS and Burpees are to be counted)
*This workout will begin with one partner at each station or exercise. The partner who chooses to run will take off on their run. When they return all partners must switch to the next station or movement. One partner will again take off on a run while the others work at their stations. This will continue for the duration of the amrap. Enjoy!

11.23.16 Wednesday

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SCHEDULE FOR THE WEEK:

Monday-Wednesday: Normal Classes
Thursday: Turkey Day Wod @8am
Friday: 5:00pm and 6:00pm only
CF7C IN-HOUSE THROWDOWN AND DINNER POTLUCK

It’s that time of year again CF7C Family. This year we are gonna kick it up a notch! We would like to announce our Christmas Throwdown and Gym family dinner. This year we will start the day off with a in-house family throwdown. That same evening we will come back together for a potluck style dinner party in which we encourage our members to dress their best! This will be an amazing get together before the holidays! After the team throw down, the gym will be turned into a Christmas themed dining area where we can sit down as a community and enjoy each other’s company as well as enjoy some amazing food. We will have a potluck dish sign up, team sign-up, and volunteer signup posted. We will also be doing a t-shirt for the throwdown. We encourage all to attend! More information to come.

Throwdown will begin at 9am
Dinner/Potluck will begin at 6pm

 

WEIGHTLIFTING

8-8-8-8

Push Press

*try to exceed last weeks last set by 5#

 

METCON

25 Thrusters (95/65)
15 Strict Pullups
20 Thrusters
12 Strict Pullups
15Thrusters
9 Pullups
For time…

11.22.16 Tuesday

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SCHEDULE FOR THE WEEK:

Monday-Wednesday: Normal Classes
Thursday: Turkey Day Wod @8am
Friday: 5:00pm and 6:00pm only
CF7C IN-HOUSE THROWDOWN AND DINNER POTLUCK

It’s that time of year again CF7C Family. This year we are gonna kick it up a notch! We would like to announce our Christmas Throwdown and Gym family dinner. This year we will start the day off with a in-house family throwdown. That same evening we will come back together for a potluck style dinner party in which we encourage our members to dress their best! This will be an amazing get together before the holidays! After the team throw down, the gym will be turned into a Christmas themed dining area where we can sit down as a community and enjoy each other’s company as well as enjoy some amazing food. We will have a potluck dish sign up, team sign-up, and volunteer signup posted. We will also be doing a t-shirt for the throwdown. We encourage all to attend! More information to come.

Throwdown will begin at 9am
Dinner/Potluck will begin at 6pm

 

WEIGHTLIFTING

Every 90 sec. for 12 min

Perform 1 Power Clean

*work up to a heavy for the day

 

METCON

6 Rounds
10 Toes To Bar
10 Hand Release Push-ups
10 Squat Cleans (135/95)
For time…