The blog is a powerful thing. So is the "programming". The coaches here at 7VCF love being able to give you the"unknown and the unknowable" on a weekly basis. This week however, we would like you to have a heads up so that you might plan accordingly....

MONDAY

Strength- Back Squats

WOD

Med Ball Cleans and DB Thrusters

Tuesday

Strength- Strict Press 

WOD 

SDHP 

C2B PullUps

Wednesday 

Find a 1RM C&J

and 

Find a 1 RM Snatch