02 September 2014



I would like to start off by thanking all of the athletes that showed up for our Labor Day WOD at Beaudry Park! It was an absolute blast and it was a phenomenal way to send off the summer months. If you have something to say about how much fun you had please let us know in the comment section below! 


Now it is time to give some credit where credit is due... as many of you know, last week we wrapped up our Dog Days of Sumer Challenge! Every week for the last 6 weeks we have been throwing a different challenge at the 7VCF family and all of our participants have definitely been stepping up to the plate. Last weeks challenge was to see how heavy you all could DeadLift and I am pleased to say that EVERYONE THAT PARTICIPATED HIT A PR! Yup, you read that correctly, every single participant pulled more than they ever have EVER! Now, I will not say what the numbers that the winners pulled but I will give you their names, drumroll please.......


Kasey Pearsall


Jody Mashlykin!


If you happen to see either of them at the box this week make sure that you say congrats and ask for the secret to their success! I am sure that they will tell you that there really is no secret. It all boils down to hard work, determination, consistency and virtuosity. They truly exemplify they meaning of doing the common uncommonly well. 


Onto todays WOD....


We are going to have a real quick hitter for you all today so my advice to you would be to use a weight that you will be able to sustain for the entire 8 minutes. Our intention is to KEEP THE INTENSITY UP! We understand that many of you can hit the hang power cleans at the RX weight but if you can only complete one round before you are smoked then you might have to consider scaling. So, here is the part that you have all been waiting for...


STRENGTH- Back Squats


WOD- 8 min AMRAP


8 Hang Power Clean (115/165)

30 Double Unders 


"Holy crap, I seriously can NOT believe how awesome everyone here is, this is freaking great!"--This is a quote from our very own CHELSEA BRENNON. She proclaimed this (quite loudly and proudly) to everyone at the Labor Day Post WOD BBQ


4 comments (Add your own)

1. Amy wrote:
Had a great time today. Felt like a kid again. Thank you so much for a fun WOD and picnic.

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am