22 May 2015

22 May 2015

Thank you 7VCF family!


I hope that I grabbed your attention. Honestly though, I want to thank each and every one of you for being awesome members. You guys are the best! Why so much love you ask? Well, I just got done reading a little article on Box Life magazines website called


13 CrossFit gym etiquette rules you need to know


and I can truly say that all of you do these things on a daily basis. From a coaching standpoint, we couldn't ask for better members than all of you. You guys always seem to be doing the right thing. All of you are the reason why we love doing what we do here at 7VCF. You come in ready to work (unless you skip a day because it is a running WOD) and you take care of the little things that really help to keep our classes safe, fun and effective. When I was reading that short article I couldn't believe that there are boxes that have people not introducing themselves to new members, not putting their equipment away or even stealing other peoples stuff. I can't say it enough, THANK YOU!


Before I leave you guys a hint about todays WOD. I also want to remind you that we are doing Murph on Monday. If you are planning on coming in to participate make sure that you read the email that Dana sent out about scaling. We are all going to have a great time with this workout but as you all know, we take your safety very seriously here at 7VCF. Please consider the scaling options that we have provided for you. Lastly, we want EVERYONE to show up in their most patriotic outfit. I can't wait to see what you crazy cats come up with. 


Oh, I almost forgot...It's funny video Friday! Here are some short ones that I hope will give you a laugh on the last day of the workweek. If you have any favorite videos, make sure you post them in the comments section!

This one has absolutely nothing to do with CrossFit but no matter how many times I watch it I still laugh. 


This one talks about a very serious issue...



And this one is a great pump up song that I will be cranking on the way to the East Regionals this weekend. 




Here is a hint about todays WOD...


Dips. Lunges. 

There will be between 20 and 80 reps of each during the WOD today. 

That is all. 

Good day. 





1 comment (Add your own)

1. Maria wrote:
lolololol goats.

Fri, May 22, 2015 @ 9:02 AM

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