18 July 2014

A few reminders before we get the ball rolling on today's WOD...

FIRST:  The gym will be closed this Saturday, 7/19.  There will be NO classes because some of your fellow members will be competing at the "Survival of the Fittest" competition at Mohawk Valley!!  It is going to be loads of fun for all involved, including the spectators.  If you're not ready to compete, but still want to experience a CrossFit competition, join our cheer squad!!  


Second reminder:  The "Dog Days of Summer" series of in-house competitions begins on Monday!!  More details can be found when you log into your account, and if you're still not sure you can always ask a coach.  The website kinks are worked out so no worries! SIGN UP. DO IT. You won't regret it!

****To sign up, you must first go to svcf.sites.zenplanner.com and log in from there to view your entire profile****

Last reminder:  Another round of CrossFit 1.0 also starts up this coming week.  This is an opportunity for newbies to learn CrossFit basics at their own pace before joining the regular scheduled classes.  It's a great transition, especially for people who are a little apprehensive about starting.  If you know anyone who is interested, convince them to give it a go!  It won't hurt to try!


For anyone you know who has any reservations about trying CrossFit, show them this video.  Actually, every one of you should watch it!  I think that it sums up a lot about how most of us feel each day here at 7VCF.



Today's WOD:

10 minute AMPRAP:

Bear Comples (135/95)


“Those who think they have not time for bodily exercise will sooner or later have to find time for illness.”

 – Edward Stanley


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PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
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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