28 December 2017


Workout of the Day

In Teams of 3:

3 Rounds of the following:

3 Minute AMRAP
Max Calorie Row or Bike

3 Minute AMRAP
10 Kettlebell Swing (53/35)
20 Jumping Lunges

3 Minute AMRAP
Dumbbell Box Step Ups (50/35) (24/20)

*Each partner will start at their own station, work for three minutes, then rotate. Everyone will do all three stations, three times. So, yes, that's 27 minutes straight of work, for everybody. 

***BOX NEWS***

We’re super excited to do a Nutrition Challenge starting January 8th, for 8 weeks! We’ll be doing an RP Gym Challenge because we KNOW the RP plans work! 

Here’s what you need to know now:

Saturday Dec. 30th @ 11 am- In-person Informational Meeting on some details (pricing, structure, what you need to be prepared, etc.). RP has sent me a powerpoint to use, some FAQs, and we’ll have some local success stories to share as well.

*anyone can come to this to find out more information. If you’re interested after this meeting, you’ll get a discount code to use on your very own RP Diet Template.

Week of: Jan. 1-7: You’ll be invited to a private FB group AND assigned your own in-house RP mentor (one of our members who has been super successful with it already!) You’ll also get weekly support from one of our very own members who is a Registered Dietician by day, crossfitter by night.

Saturday Jan. 6 @ 11 am- In person, last check-in before the big kick off. We’ll clear up any questions, make sure everyone knows how to read their templates, etc.

Throughout the 8 weeks you’ll check in with your mentor, get problems solved in the private facebook group, and be surrounded by gains, energy, and tons of food!

I think the really big takeaway here is that RP can provide nutrition education that can help you learn how to eat that is sustainable. It’s not about quick fixes, gimmicks, or other fads. We want you to learn how to have long lasting/sustainable results.

Between now and this Saturday December 30th, you can learn more about how the RP plan works by visiting:

Instagram: @rp_transformations or @rpstrength

Or their website

https://renaissanceperiodization.com/

If you can’t make the Dec. 30th Informational Meeting, but are interested, let me know and I can send you some information after and be sure you get a discount code to use. Email info@sevenvalleycrossfit if this applies to you!


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Contact Us

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