20 February 2015

Happy Friday everyone! I am excited to say that by this time next week we will know was 15.1 is! The open is only a week away and it is time to talk about how we are going to be organizing our Friday night throwdowns.  

Everyone registered will get drafted to a 7VCF Intramural team.

There will be 4 teams. Athletes will be randomly placed on a 7VCF team. Coaches will also be drafted to teams.

Each team will have a captain.

Captains will be responsible for keeping scores for their teams and making sure every team member gets in to the gym to participate and be judged.

Captains will also be responsible for collecting $5 from every team member to go toward final prizes of their choice.

Captains will decide collectively what prizes will be and use the collected $ to get/make them.

Friday Nights through the open, 5-8pm will be the time frame in which all participants will complete the week’s open WOD and have the opportunity to be judged.

7VCF will provide the judging papers, captains must distribute, collect and record.

7VCF will provide whiteboard space to keep a 7VCF intramural team leaderboard in the box.

Teams will earn points for the following, each week:

1 point- for each athlete on the team that places in top 3 men or women of 7VCF.

3 points- for each athlete on the team that completes the OPEN wod.

5 points- for each athlete on the team that completes the bonus WOD. There will be one bonus WOD that must be completed during week 5, the final week.

5 points- to one team each week that best represents the spirit and camaraderie of Seven Valley CrossFit

If any athletes miss a Friday night workout, their option to do a “make-up” is the Sunday of that weekend. Any athletes using the “make-up” time must also have a team-mate or other 7VCF open participant present to judge them. 7VCF coaches/staff will NOT be responsible for judging on Sundays. NO Judge= NO score. Sunday “make-up” times will be from 10am-Noon ONLY.

7VCF athletes participating in the Open DO NOT need to use one of their 2x/week or 3x/week membership days to do this. Consider it an extra workout, on us.

 

If you have any questions about anything just leave a comment below, someone else might have the same question.I also heard that Danny Browflex might be in Cortland during the next couple of weeks, maybe we can convince him to do another drop in! 

If you are looking for a quick (really good) read then take a few minutes to check this out:

 

What am I doing here?

 

This article is definitely something that a lot of us can relate to. Enjoy.

 

WOD- 15 min AMRAP

10 Pull ups

20 Goblet Squats (53/35)

30 Push ups

40 Double Unders

 



1 comment (Add your own)

1. Katie wrote:
Great article!! Loved it!!

Thu, February 19, 2015 @ 9:17 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