14 November 2014

MORE EVENTS…

We don’t want to overload you with events, but there are a few more we want you to know about for sure. Yesterday’s blog post was about our upcoming November event, Jackie Who? event that is on November 22. ALL 7VCF members are welcome to attend and cheer others on if you’re not participating.

DECEMBER will bring more exciting events as well…
1. December 13 we are going to run a Clean and Jerk seminar. It will be for 2.5 hours on a Saturday morning. We will get more in depth with the technique that comes with the successful 2 movement lift and provide attendees with ample practice time and individual feedback. All 7VCF coaches will be present. If you’re interested in the seminar, head over to our schedule and get yourself signed up because spaces are limited. It’s almost open season after all and I smell a 1 Rep Max Clean and Jerk in the air for one of the week’s WODs…
2. December 19 we will turn our regular evening classes into a Christmas Crippler Fest! Athletes that are signed up for the charity WOD online will have a chance to get together this Friday night at the box to throw down together. There is a mandatory dress code for this event- wear your Christmas Crippler T-shirt, or if you aren’t getting one but still want in on the wod action, dress as some form of Christmas/holiday spirit (Santa, Rudolph, Grinch, scrooge, Cindy Loo Who, etc.) Your attire is your entry fee to WOD that night.
3. Immediately following the Dec. 19th event we will share our holiday joy with treats and drinks.

14 November 2014

Skill/Strength: Final phase of pull-up progression program

WOD:
1K Row for time
Rest 5 minutes
25 thrusters for time (95/65)
Rest 3 minutes
25 thrusters for time (75/45)



2 comments (Add your own)

1. Lisa wrote:
Coaches- I am interested in participating in the Christmas Crippler but I think even the Party WOD is too much wgt for me. Could we come up with say, maybe a Party Planner WOD for the more strength challenged amongst us? For instance, do the moves at our max effort wgt + 14 burpees?
PS: NOT Party Pooper WOD, which is what first came to mind! :)

Sun, November 16, 2014 @ 11:57 AM

2. Dana wrote:
Lisa,
Yes! Of course, all WODs that we do at the box are completely scalable. It'll be more fun if you join in! I like your Party Planner division. I may be in that category too after this leg is better. :-)

Sun, November 16, 2014 @ 7:22 PM

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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