CF7 Member Referral Program

Posted on 14. Dec, 2014 by .

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10365620_10204801775902473_8909148559924513657_oCF7 is starting a member referral program on January 1! Here’s how it works:

Bring your friends to CrossFit Seven to try out a class. If your friend joins, you save $25 off of your membership for as long as your friend is a member of CrossFit Seven.

Yes, you read that right: you save $25 a month as long as your friend is a member. So, if your friend is a member for 8 months, each of those 8 months, you save $25 each month.

The fine print: you are limited to saving $50/month (that’s two new people you bring in).

Direct all questions to Ryan Shupe.

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Friday WOD, December 12, 2014

Posted on 11. Dec, 2014 by .

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Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Work to a heavy Clean

WOD:
For time:

1000m Row
5 Squat cleans (185 lb./125 lb.)
750m Row
10 Squat cleans (155 lb./105 lb.)
500m Row
15 Squat cleans (135 lb./95 lb.)
250m Row
20 Squat cleans (95 lb./65 lb.)

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tilvg-states1 People in London tried to label all 50 states, sunnyskyz.com

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Thursday WOD, December 11, 2014

Posted on 10. Dec, 2014 by .

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Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Snatch doubles @ 75-80% 2-2-2-2-2

WOD:
3 rounds for time of:

20 Handstand push-ups
1 Rope climb
200m Farmers carry (53 lb./35 lb.)

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#TBT…Who remembers CrossFit Seven before the expansion?

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Wednesday WOD, December 10, 2014

Posted on 09. Dec, 2014 by .

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Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

WOD:
5 rounds for time of:

300m Row
12 Burpees
8 Toes to bar
400m Run
Rest 3 minutes

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___________________

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Tuesday WOD, December 9, 2014

Posted on 08. Dec, 2014 by .

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Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Grace prep

WOD:
Heavy “Grace”
For time: 30 Clean and Jerks

Male weight between 185 lb.-225 lb. and female weight between 125 lb.- 155 lb. 20 minute time cap.

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Don’t try this at home…..

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