Warm up:
2 rounds of:

200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

7×1: 2 Hang Squat Clean + 1 Jerk

As many rounds as possible in 12 minutes of:

3 Handstand push ups
5 Squat cleans (135 lb./95 lb.)
7 Box jumps

Post strength loads and completed rounds to comments.


Gym Etiquette 101

A couple of reminders when you are at the gym:

Whatever you use, please put it away. This includes your kettlebells used in warm up, as well as ab-mats, weights, the kid’s room, etc.

Each day, more and more equipment gets left out, and coaches are spending a lot of time picking every thing up.

Fair warning – if you leave something out, it’s possible it will be posted on facebook, and however many “likes” your picture gets is your burpee penalty. See that picture? Shupe got 260 burpees for leaving his weight out. Don’t be next…pick up your stuff. THANK YOU!

We are getting busier with the summer months approaching, and it’s great to see so many people in the gym. We all need to pay close attention to where we are walking in the gym and where we set up our area for WOD.

Specifically, DO NOT walk in front of someone who is lifting weights, and DO NOT walk in between the platforms when people are lifting. It is not only dangerous for you, it’s also distracting for the lifter, who in turn can lose the weight and get hurt too. Please wait until the weights are on the ground before you proceed through the lifting area.

Also, be aware of where people are jumping rope, doing pull-ups, HSPU, etc. For example, don’t warm up right behind the pull-up bar if someone is doing kipping pull-ups, or drop under the pull-up rig to do push ups while others do pull-ups. Be aware of where you are in space, as well as others around you. We want to make sure you are safe as well as the athletes at work in the gym!



Mark your calendars for two very important events!

Monday, May 27 – CF7 Annual Memorial Day MURPH
Join your CF7 friends to honor those who have given their lives in defense of our great nation! We celebrate Memorial Day each year with MURPH – 1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run.

This year, we are raising money for the Lone Survivor Foundation. Please follow the links above and donate today!

CF7 In-House Competition, June 1

CF7 will host our next in-house competition on Saturday, June 1! There will be a regular 9am WOD, followed by a lifting competition at 10am. Details of the competition will be released on Friday, May 31. (The 9am class is not part of the competition – the competition starts at 10.)

Post thoughts to comments.

Monday WOD, May 20, 2013

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