3 December 2014

I would like to start todays post by giving some credit where credit is due. During her 1 on 1 session Hannah hit a HUGE squat clean PR and made 100lbs look easy, lots of you performed Double Unders in a WOD for the first time and Steve S did banded pull ups for the FIRST TIME EVER IN A WOD! It was truly an awesome day at the Box and if you missed it you DO NOT want to miss today. Now it is time to talk to all of you about something very important that is going on two Saturdays from now. It is...

THE 7VCF CLEAN AND JERK SEMINAR!

Well?!

WHAT IS IT?

The seminar will dedicate 2.5 hours to clean and jerk instruction and practice. It is open ONLY to 7VCF members on a first come first serve basis. The seminar will include about 1 hour of intense clean instruction, 45 minutes of jerk instruction and an additional 30-45 minutes of loading the bar to practice what you have learned. This will be a hands on seminar so be prepared to move for the entire time and it will be lead by the entire coaching staff of 7VCF.

WHEN IS IT? 

December 13th 2014 at 9am.

WHERE IS IT?

Where do you think it is crazypants? Its at Cortlands one and only weight buffet. It is at 7VCF HQ. You know where, its at the BOX! 

HOW DO I SIGN UP?!

You can register for the event on our Zen Planner Calendar and it costs $30. 

WHY SHOULD I DO THIS?

At the conclusion of this seminar you will be clean and jerking like a boss. You are more than likely going to hit a HUGE PR during the course of the seminar. Its also a great excuse to come and hang out with the whole 7VCF family and have an awesome time!

Please keep in mind that spots are extremely limited and that people are already starting to sign up so do yourself a favor and sign up before it is too late! If you have ANY questions at all please do not hesitate to ask your coach next time you stop in for a WOD. 

 

Now, for todays skill portion we will be continuing our kipping work from yesterday and we will be completely coaching you all through the T2B movement. During the WOD we will be repping out some heavy deadlifts and putting all of that skill work into practice. It will be a short, hard hitting WOD so make sure you have a set up that will allow you to keep the intensity up. Here we go!

 

8 min AMRAP

12 T2B

9 OTB Burpees

6 Deadlift (255/155)

 

 

"You miss 100% of the shots that you don't take.- Wayne Gretzky"

-Michael Scott

 

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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