25 August 2015

25 August 2015


Saturday, August 29th is the final Re-test event for our 2015 PR Challengers! They've been working for 6 weeks on their running efficiency, grip strength, pulling power and pullup technique. Plan to be there to help them celebrate their accomplishments. I am in search of judges, so if you're interested in judging or cheering, keep your Saturday morning free and shoot us an email saying you'll do it! sevenvalleycrossfit@gmail.com

Saturday, September 5th is the Spartan Race @ Cornell University in Ithaca. We've got a team registered, Seven Valley Spartans for the 11:15-12:45 time slot. Use the promo code Radio10 (not sure if it expires) for a discount. Click here to register, it's not too late!

Monday, September 7th is our 2nd Annual Labor Day WOD @ Beaudry Park in Cortland. Be at the park by 10am ready to workout. This is FREE to all members. You do NOT need to use a 2x or 3x a week day for this. Hooray an extra workout! Afterward there will be a family friendly BBQ for everyone with drinks/games at my house (Dana). More details on that in an email in the future.

Friday, September 18th is the Dog Days of Summer Fitness Challenges
award ceremony! We will crown out victors with a little evening-time fun. There may also be an on-the-spot-challenge for FREE to anyone that comes to hangout, so plan to wear your WOD gear. ;-)

 25 August 2015

Skill Work: L-Sit/Ring Holds/Scap Pullups

Workout of the Day:

3 Rounds for Time
20 Burpees
12 KettleBell Swings (35/53)
6 Pullups

*This will be the last time we will see pullups this week, so PR Challengers, today is a good day to come see how 3 sets of 6 feel so you can go into Saturday with some CONFIDENCE! Also, protect your hands.


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