03 OCTOBER 2014

We have some exciting things happening at Seven Valley CrossFit this month!

1.       October 3 starts our first of Friday of “Advanced Crossfit” classes. This class is designed to offer a more competitive atmosphere, more peer coaching and an unknown element. We are offering self-selection for this-- that is, you decide if you want to attend. If you’re feeling like it’s been your week and you’re ready for a little more competitive push, then sign yourself up.  If you’re interested in an atmosphere of less direct instruction and more hands-on skill work with partners, then sign yourself up. If you are looking for a surprise WOD that may leave you flat on your back on a Friday night, then sign yourself up. You can decide weekly and there are no requirements other than being a 7VCF member.

 

2.       Our very first PR (personal record) challenge, JACKIE WHO? Kicks off on October 11th! This is a box-wide challenge, open to EVERY 7VCF member, new or old… There are prizes involved at the end and a special event t-shirt included in your registration fee! Oh yea, and if we get 5 or more athletes that are age 40+, we’ll add a special master’s division!

 

SIGN UP IN OUR ZEN PLANNER CALENDAR BY SUNDAY OCTOBER 5TH to ensure that you get a t-shirt included in your registration price. Later signups may be accepted however will NOT include an event t-shirt.

 

3.       SATURDAY IS TEAM WOD DAY! Last Saturday, our athletes had the pleasure of doing a team wod inspired by the CrossFit TeamSeries.  Do you have what it takes? Saturday classes are only offered at 9am and 10am.

 

FRIDAY. 3 OCTOBER 2014.

“THE SEVEN”

7 rounds for time of:

7 Handstand push-ups
7 Thruster (135/95)
7 Knees to elbows
7 Deadlift (245/165)
7 Burpees
7 Kettlebell swings (53/70)
7 Pull-ups

*time-cap will be in effect today.

8 comments (Add your own)

1. Katie wrote:
Dam!! I had oral surgery today w/stitches AND doc said NO CROSSFIT for a few days!!! Blah!!!! This looks like an Awesome WOD.😣😟 Thinking.....??? Hmmmmm...

Thu, October 2, 2014 @ 8:31 PM

2. Kasey wrote:
135# thrusters...hmmm

Fri, October 3, 2014 @ 5:33 AM

3. Julie wrote:
Come on my 40+ crossfit friends...I would love to see a master's division for Jackie. It is all about reaching our personal best! :)

Fri, October 3, 2014 @ 6:07 AM

4. Steph wrote:
This was a good one! Enjoyed every second of it! :-)

Fri, October 3, 2014 @ 7:19 AM

5. Michelle wrote:
Who comes up with these WOD's????

Fri, October 3, 2014 @ 7:22 AM

6. Mark wrote:
I agree with Julie! There has to be more than two of us 40+.

Fri, October 3, 2014 @ 2:13 PM

7. Dana wrote:
Oh there are more than the 2 of you... :-)

Fri, October 3, 2014 @ 2:29 PM

8. Chelsea wrote:
My body is still in pain from the seven. What a WOD

Sat, October 4, 2014 @ 10:39 AM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

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

Map - Location

Contact Us

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