27 October 2015

HOUSE-KEEPING BLOG:

1. Only 5 days left to get in your lunges for our October Super Buns Challenge! I can't wait to see how many people will make it to 1,000 by October 31st!

2. Wednesday, October 28 will be our Wear Pink Day. If you donated to the cause for the Carol M Baldwin Breast Cancer Research Foundation, then wear your Pink Outside The Box T-shirt you got. If you don't have one of those t-shirts (I think we have 3 left though), just wear pink when you come to WOD!

3. LIFT-OFF!
This will be CrossFit’s first ever WeightLifting focused competition. And guess what, you can do it right here in the comfort of our gym. The competition will be an online one, put on by CrossFit, Inc. All you have to do is signup online here https://games.crossfit.com/liftoff/ and then also reserve your spot on Friday night, November 6th and Saturday, November 7th on our Zen Planner calendar to make sure you’ve got a spot to do it.
Here are the WODS:
#1 Snatch 1 rep max
#2 Clean and Jerk 1 rep max
#3 TBA
Here’s how we’ll do it:
Friday night, Nov. 6: 4:30pm-7:30pm, you will do #1 and #2
Saturday, Nov. 7 at 11:00am we’ll start heats for WOD #3
To participate in this, you’ll have to be available during those two time slots as there won’t be any additional time on Sunday or Monday to complete these. So, check your calendar and then sign yourself up, pronto!


Workout of the  Day

"Double Baseline"

For Time:

500 M. Row
40 Air Squats
30 Situps
20 PushUps
10 Pullups

Rest

Repeat.

Both will be at full intensity. Score for the day will be your fastest baseline. Please compare to any of your previous Baseline times.

Compare to February 4, 2015 and July 10, 2015



 

3 comments (Add your own)

1. Lisa wrote:
Is the Wear Pink Day WOD a free extra day to 2x or 3x per week members who bought a shirt?

Mon, October 26, 2015 @ 7:55 PM

2. Dana S. wrote:
Lisa!
Great question. Let's make it a free extra day if you donated to the cause and got a shirt!
Shoot us an email and let us know which class time you'd like to come to, so we're prepared for you.
sevenvalleycrossfit@gmail.com

Mon, October 26, 2015 @ 7:59 PM

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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