23 October 2015

23 October 2015


All of the staff at Seven Valley CrossFit would like to thank you for a great first week at our new location. There were a few hiccups along the way, but I think we're working them out. Here are some helpful tips for our new space:

1. Keep your stuff and bodies away from the front glass in the front of the gym. Those are big sheets of glass windows that have been there for a while, but our request is to not put anything directly up against it and especially don't lean on it. We aim to keep everyone safe, even when you're waiting in the lobby for your class.

2. There is a blue bag of random clothes, water bottles, etc. that we brought over from the old gym. Please claim stuff that's yours or it'll get tossed.

3. Huscle Bars and other supplements are now behind the counter, please ask a coach before or after class if you'd like to purchase something.


Monday's Programming will re-visit some skill work with the clean. Two weeks ago we stayed light and focused on feeling for that full extension before quickly dropping under the bar. Today, we'll keep that focus, but work heavier. You'll also perform them in the WOD.


Workout of the Day

For Time:

3 Hang Squat Cleans
21 PushUps
3 Hang Squat Cleans
15 PushUps
3 Hang Squat Cleans
9 PushUps

*Your prescribed weight will be according to what you are capable of doing. Reps will be heavy, but must be quality.


Post by D. Soprano


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