CrossFit Seven

Schedule change for next week!

Posted on30. Jul, 2010 by Amie.

The 9 am Tuesday/Thursday classes are cancelled for next week. Regularly scheduled programming will resume Tuesday, August 10.

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Friday WOD, July 30, 2010

Posted on29. Jul, 2010 by Amie.

As many rounds as possible in 15 minutes of:
5 Burpees
10 Pistols, alternating legs
10 Kettlebell Swings (1.5 pood/1 pood)

Advanced WOD is one legged pistol to one legged box jump pistol.

Post rounds to comments.

Last week, Brent did some wicked weighted pullups! Thank you Faith for sending in the pictures! Good work Brent!

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Thursday WOD, July 29, 2010

Posted on28. Jul, 2010 by Amie.

Shoulder Press 3-3-3-3-3
Push Press 2-2-2-2-2
Jerk 1-1-1

Post loads to comments.

Don’t forget to sign up for potluck/swim this Saturday!

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Wednesday WOD, July 28, 2010

Posted on28. Jul, 2010 by Amie.

Four rounds for time of “Roy”
15 Deadlifts (225 lbs./165 lbs.)
20 Box jumps, 24 inch box
25 Pull-ups

Advanced WOD:
Three rounds for time of:
15 Snatch (135 lbs./95 lbs.)
15 Handstand Pushups
15 L-Pullups

Post WOD and time to comments.

“Roy” is a new HERO WOD, posted on the main site yesterday. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

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CrossFit Seven Social!

Posted on27. Jul, 2010 by Amie.

This Saturday is the next Paleo Potluck and CrossFit Seven Social!
Come workout at 9 am! Bring your swim suit, food and drinks to the box, and after WOD, we will head over to Kristin’s (at Montgomery Plaza) to swim, grill and be merry. (And no, you don’t have to bring something totally paleo – bring whatever is tasty and healthy!)

Please sign up on the white board or post to comments that you will attend (we need a head count)…See you there!!!

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