25 September 2014

To those of you that came in during the running WOD yesterday, awesome job! Here is a list of people that did this one on June 2nd and how much they IMPROVED their times by:

Kasey-00:28

Steph-00:30

Keri-00:30

Chelsea-00:45

Steve L-1:10

Tierney-1:37

Amy-2:00

Chad-2:30

Rudy-4:13 Awesome!

Payal- 19 whole minutes!

If you see Payal at the box make sure that you give her a HUGE high five and tell her congrats. She ran the ENTIRE time! If I forgot anyone I apologize, leave a comment on your improvement or if this was your first time doing this WOD just leave some of your thoughts about the day.

 

During todays class we will be hitting one of my favorite ankle mobility drills and then working on some awesome progressions for the Pistol. Everybody will be doing some form of Pistol by the end of the day so come ready to work! Who am I kidding? You guys come ready to work everyday.

 

WOD- for time

 

15 Box Jumps 30/24

   20 Pistols

      25 KB Swings 53/35

         30 Wall Balls 20/14

      25 KB Swing

   20 Pistols

15 Box Jump

 

See you all at 7VCF HQ!

 

4 comments (Add your own)

1. Steph wrote:
Wow! Huge gains today!!!!! I know we were all pumped at the 5:30am class. Awesome job everyone! Our hard work and
our coaches' excellent programming is paying off!!! :-)

Wed, September 24, 2014 @ 9:19 PM

2. Chelsea wrote:
Of course I don't love running but I LOVE the progress I've made!!! So proud of everyone especially Payal!!

Wed, September 24, 2014 @ 9:26 PM

3. linda scofield wrote:
Great job everyone! Just finishing up crossfit 1.0! Cant wait to join this great experience!

Wed, September 24, 2014 @ 9:43 PM

4. Dana wrote:
Feeling very proud. It takes a lot of guts to do things outside of your traditional comfort zone. Well done athletes.

Thu, September 25, 2014 @ 7:24 AM

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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