12 December 2014

12 December 2014

Happy Friday!!


If today's Friday, that means tomorrow's SATURDAY!!!!! Why are we so excited about Saturday you ask?


If you need to ask, you need to get out from under your rock! Saturday is the first ever clean and jerk seminar being held here at 7VCF.  There are still a few spots left, so there's no excuse! You don't want to miss out on the chance to greatly improve the technique and efficiency of one of the most popular lifts in CrossFit. 

There will be no regular scheduled classes on Saturday.  The seminar begins at 9am.






If you guys look this good already, imagine what you can do after the seminar!!


Don't forget to say goodbye to a loyal member and very good friend, Steve K.  Today will be his last class here in Cortland because he is moving on to bigger and better things in Virginia! Say goodbye, congratulations and good luck with his new endeavors.  I'm sure he will keep on CrossFitting (or else), and he will have a great time at his new box.  Good luck Steve, but don't forget us! We'll miss you!



Continuous 10 min AMRAP:

2 min double unders

2 min burpees

90sec double unders

90sec burpees

1 min DU

1 min Burpees

30 DU

30sec burpees


Funny Video Friday!




"When a person trains once, nothing happens. When a person forces himself to do a thing a hundred or a thousand times, then he certainly has developed in more ways than physical. Is it raining? That doesn't matter. Am I tired? That doesn't matter, either. At this point, willpower will be no problem."

-Emil Zatopek


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