24 April 2017

Congratulations to all of our athletes that took on the challenge of competition this past Saturday. Thank you for representing 7VCF well with good sportsmanship and positive attitudes. 


Festivus April 2017

Workout of the Day

A. 3 Rounds for time:

50 Situps
50 Wall Balls (20/14)
*This will have a 15 minute cap. If you're not done by minute 15, you'll stop, take a full 5 minute rest, then start part B. Plan to use a wall ball weight that you can cruise through big sets.

Rest 5 Minutes

B. 2 Rounds for time:

Med Ball Hill Run (20/14)

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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