Workout Of The Day

19 January 2018

Dana Soprano — Fri, 19 Jan 2018 01:00:00 GMT

Workout of the Day

5 Rounds

3 Minute AMRAP:
10 Front Squats (185/125)
10 Box Jumps (20/14)
Max Calorie Row or Bike in remaining time

3 Minute REST

*score is total calories rowed or biked

18 January 2018

Dana Soprano — Thu, 18 Jan 2018 01:00:00 GMT

Somebody's up to no good....

Find out what @thedavecastro has in store for #18pointzero on Thursday 1/18 at 10:15 a.m. GMT (local London time) LIVE on the @crossfitgames Facebook page | #CrossFit @crossfitgames @reebok #Nano8
A post shared by CrossFit (@crossfit) on Jan 17, 2018 at 9:56am PST

Workout of the Day

25 Rounds for time

4 Toes to Bar
5 Burpees

If technology works, this will be on the gym TV @ 5:15am, so 5:30am-ers, we can watch it together. dun, dun dun....

17 January 2018

Dana Soprano — Wed, 17 Jan 2018 01:00:00 GMT

Workout of the Day

AMRAP 10:

10 DB Push Jerks
5 Strict Pull ups

16 January 2018

Dana Soprano — Tue, 16 Jan 2018 01:00:00 GMT

Workout of the Day

Back Squat
7-7-7-7-7

15 January 2018

Dana Soprano — Sun, 14 Jan 2018 21:00:00 GMT

Community. Hard Work. Progress. Shared Suffering. Or, Shared Success.

Workout of the Day

For Time

21-18-15-12-9 Power Cleans (135/95)
30 Double Unders after each set

12 January 2018

Dana Soprano — Fri, 12 Jan 2018 01:00:00 GMT

Workout of the Day

For Time

50 Box Jumps (24/20)
50 Power Snatches (75/55)
50 Wall Balls (20/14)
50 Kettle Bell Swings (53/35)

Light and smooth....

11 January 2018

Dana Soprano — Thu, 11 Jan 2018 01:00:00 GMT

Workout of the Day

For Time

Buy In: 250 M. Farmer Carry

10-9-8-7-....2-1

Deadlifts
DB Chest Press

Cash Out: 250 M. Farmer Carry

10 January 2018

Dana Soprano — Wed, 10 Jan 2018 01:00:00 GMT

By request...

#flossinsong 🔥🔥🔥🔥 @remixgodsuede
A post shared by Backpack Kid (@thebackpackkid) on Nov 19, 2017 at 5:10pm PST

Workout of the Day

12 Minute AMRAP

20 AbMat Situps
10 Left Arm Overhead Lunge (50/35)
10 Right Arm Overhead Lunge (50/35)

*Be sure to pick a weight that you can keep moving with. If we need to, we can take the DB down to the front rack position to lunge.

9 January 2018

Dana Soprano — Tue, 09 Jan 2018 01:00:00 GMT

If you have 10 minutes free (take a 10 minute break from the gram or facebook), this TEDX is worth a watch. If you don't have the time, then I'll summarize for you. The presenter shared research that shows it takes much more work and effort to see the positive in situations. Humans are prone to seeing the negative, talking about the negative and dwelling on it even after they acknowledge the good. To m ake the switch from negative thoughts to postiive, you have to intentionally and purposefully try.

I'd like you to take the message from the video today into this workout. We know its going to be tough, but instead of dwelling on how grueling it will be, try to find a way to focus on the benefit of it, which could be- getting you fitter.

Workout of the Day

6 Rounds, each for time

300 M. Row
Rest as needed to go hard again.

The purpose of this workout is to get you to sprint in a very short time domain. About 1 minute or less.

8 January 2018

Dana Soprano — Mon, 08 Jan 2018 01:00:00 GMT

We are super excited to have 50 participants for our RP Nutrition Gym Challenge! Today is Day 1 and everyone's got their food scales fired up!

Three of our guys in awe over this fancy food scale! Seven Valley CrossFit is gearing up to start our RP Gym Nutrition Challenge on Monday! @rpstrength #fitforlife
A post shared by Seven Valley CrossFit (@sevenvalleycrossfit) on Jan 6, 2018 at 9:36am PST

Workout of the Day

A. Burpee + Back Squat Ladder (155/105)

The first minute you will perform 1 burpee and 1 back squat
On minute 2 you will perform 2 burpees and 2 back squats
Continue in this manner, adding a rep of each movement each minute until you can no longer complete the required reps.
15 Minute TIMECAP

B. Burpee + Strict Press Ladder (115/75)
Same logistics as above.
15 Minute TIMECAP

5 January 2017

Dana Soprano — Fri, 05 Jan 2018 01:00:00 GMT

Hey look, Pat Sherwood is giving us our wod-talk for the day!

"Get you outside of your comfort zone." Full rundown: Link in bio. #crossfitwod #crossfit #mainsite
A post shared by CrossFitWOD (@crossfitwod) on Jan 11, 2017 at 10:47am PST

Workout of the Day

AMRAP 20:

10 Pullups
15 Push Ups
20 Squats

4 January 2018

Dana Soprano — Thu, 04 Jan 2018 01:00:00 GMT

“#CrossFit is triumph.” - At 400 lb., David McMullan walked into a @CrossFitaffiliates for the first time. Through hard work, discipline and sacrifice, he changed his life completely. - This was the third-place submission by Joe Fowler from the 2017 CrossFit Video Contest. (Swipe left to continue watching.) - For details on our 2018 CrossFit Video Contests, visit the links below: - 🌎 Worldwide: Diabetes Video Contest 👉 contest.crossfit.com/contest/diabetes 🇲🇽 Mexico: Concurso de video 👉 contest.crossfit.com/contest/mexico 🇧🇷 Brazil: Competição de vídeos 👉 contest.crossfit.com/contest/brazil
A post shared by CrossFit (@crossfit) on Jan 2, 2018 at 12:26pm PST

Workout of the Day

3 Rounds, each for time:

30 Calorie Row
150 Double Unders
50 Jumping Lunges

*Rest as needed to go hard again.

3 January 2018

Dana Soprano — Wed, 03 Jan 2018 01:00:00 GMT

Who doesn't love a good Chad Vaughn video? I like to share this one specifically because it's great to see the slow motion version of the lifts. That's something we can't see well or at all in real-time, in person at the gym. Some things to pay attention to are:

1. Notice how long his chest stays in front of/over the bar at the start of the clean.

2. Notice how he keeps the bar close from the knee to his hips. Never at any time does he let it get away from him.

3. Notice that pulls himself under the bar to catch in the front squat. The bar doesn't find his shoulders until he is nearly at the bottom of the squat.

Workout of the Day

Every 2 Minutes, for a total of 20 Minutes:

1 Clean and Jerk

2 January 2018

Dana Soprano — Mon, 01 Jan 2018 23:00:00 GMT

Getting in that last workout of 2017! Here's to 2018 and may it be filled with health, wealth and abundance of opportunities of growth. #7VCF #FitForLife
A post shared by Seven Valley CrossFit (@sevenvalleycrossfit) on Dec 30, 2017 at 8:37am PST

Workout of the Day

For Time

21-18-15
Dumbbell Thrusters
Burpees to an OH Target

*The goal is fast and heavy today!

29 December 2017

Dana Soprano — Fri, 29 Dec 2017 01:00:00 GMT

What you do with them is up to you. #MotivatedMindset | Motion: @theglitch.og
A post shared by Motivated Mindset (@motivated.mindset) on Dec 23, 2017 at 10:40pm PST

Workout of the Day

5 Rounds

30 Burpees
30 Situps
30 Deadlifts (135/95)

**Box News**

Saturday, December 30th

9:00AM AND 10:00AM CLASSES WILL BE THE SAME WORKOUT. So, if you'd like to come to 9 but its full or you want to sleep later, you can catch the murph-esque wod at 10 also!

11:00am, or following the completion of the 10am class, so maybe 11:15, we'll have an informational session on the upcoming nutrition challenge! Come, find out what its all about, bring your spouse/significant other/support person so they can find out what you might be getting into too!

Monday, January 1, -CLOSED FOR THE HOLIDAY. NO classes.

Regular Schedule resumes January 2.

28 December 2017

Dana Soprano — Thu, 28 Dec 2017 01:00:00 GMT

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!

27 December 2017

Dana Soprano — Tue, 26 Dec 2017 23:00:00 GMT

Nutrition or training - which is more important? 🍽 or 💪 # Probably most of you have have heard the old saying that “80 % of bodybuilding is nutrition”. Putting an exact percentage on the contribution of nutrition and training respectively in achieving a lean and muscular physique is impossible, but we can give some good guidelines on which is more important and which should you focus on more, depending on your goals. # If your goal is to lose fat, nutrition is the big rock you should focus on, hands down. You’ve probably heard that “you can’t outtrain a bad diet” and that’s true for 99 the vast majority of people. # Unless you’re a professional athlete (or have incredible genetics) who is paid to train multiple hours per day, it’s just not realistic to create the kind of energy expenditure that would allow you to get away with eating anything you want. # So if your primary goal is fat loss, you should focus on getting your diet in check first, to create the necessary calorie deficit for fat loss to occur, then view training simply as a stimulus that allows you to keep your hard earned muscle throughout the cut. # If you’re in the opposite boat, and you’re trying to build muscle, training should be your #1 priority and you should let your nutrition support it. # This might come as a suprise to some, but you simply can’t force feed muscle growth without adequate training. You might put on a bit of muscle simply via the sheer amount of surplus energy you have available, but you will gain a lot of excess fat and that’s not an ideal scenario. # To gain as much muscle as possible, you should focus on muscle growth specific, high volume training with proper execution, and allow your nutrition to support the training sessions and the recovery and growth processes. # #rpstrength #rplifestyle #diet #nutrition #training #hypertrophy #bodybuilding #science #fatloss #fatlosstips #weightlosstips
A post shared by Renaissance Periodization (@rpstrength) on Dec 22, 2017 at 8:56am PST

Workout of the Day

For Time

10-8-6-4-2
Thrusters (135/95)

50-40-30-20-10
Double Unders

**Mark your calendar for our Nutrition Challenge Informational Meeting this Saturday Dec. 30th @ 11am. Everyone is invited to attend, just to find out what its all about!
Check your email for a couple more details!

26 December 2017

Dana Soprano — Mon, 25 Dec 2017 19:00:00 GMT

Workout of the Day

OPEN GYM 8-10AM ONLY!

**We are happy to give our coaches another day to spend with family for the holidays, so if you're craving working off those Christmas cookies, come on in and sweat!

22 December 2017

Dana Soprano — Fri, 22 Dec 2017 01:00:00 GMT

Workout of the Day

With a partner, complete 6 Rounds For Time: (3 Each):

75 Double Unders
50 Situps
25 Front Rack Lunge Steps (75/55).

Partners alternate full rounds.
While one is working, the other is holding DB or KB in each hand by sides (like farmer carry hold) (50/35)

21 December 2017

Dana Soprano — Thu, 21 Dec 2017 01:00:00 GMT

Workout of the Day

For Time:

1K Row

Rest 3 Minutes

AMRAP 10:

7 Toes to Bar
7 Clean and Jerk (115/75)

20 December 2017

Dana Soprano — Wed, 20 Dec 2017 01:00:00 GMT

It's okay to say no to the cookies this week. Just walk right by...you won't regret NOT eating them. Your body wants nothing to do with that much sugar at once anyway.

Workout of the Day

Bench Press
3-3-3-3-3

Dumbbell Overhead Squat (Single Arm)
5-5-5-5-5

Triple Unders
5 attempts at max reps

*We'll aim for 12 minutes with each movement. If you're still working on double unders, you can choose those instead of triple unders! :-)

19 December 2017

Dana Soprano — Mon, 18 Dec 2017 06:00:00 GMT

@paleobailey with the last recipe for tonight! It's not super wintery, but it's easy and so good! A simple side dish packed with veggies and healthy fats! 🙌🏻 * _______ Southwest Potato Salad Prep time: 15 | Cook time: 15 _______ 🛒 ingredients: 3 pounds of red potatoes, quartered 1/2 red pepper, diced 1/2 green pepper, diced 1/2 red onion, quartered and sliced thinly 4 green onions, diced 1/3 cup fresh cilantro, chopped 6 slices bacon, cooked and chopped (check labels! I use @pedersonsfarms) 3/4 cups mayo (homemade or @primalkitchenfoods) 1 tablespoon chili powder 1/2 teaspoon EACH: paprika, cumin, cayenne, chipotle powder, garlic powder 1/8 teaspoon each salt & pepper Juice of 1/2 lime Optional: 1 small can of diced chilis or 1 diced jalapeño _______ 🍴directions: Boil potatoes in a large stock pot 15 minutes, or until tender but still firm Drain water and let cool In a large bowl, combine potatoes, bacon, veggies and cilantro In a small bowl, combine mayo, lime juice, and all seasonings Stir to combine Add mayo mixture to the other ingredients Stir gently to avoid mashing the potatoes to combine Refrigerate at least a half hour prior to serving ________________ To pin, print or share this recipe (link in bio), head to: http://www.paleobailey.com/southwest-potato-salad/ #whole30 #whole30recipes
A post shared by Official Whole30® Recipes (@whole30recipes) on Dec 16, 2017 at 6:49pm PST

Workout of the Day

20 Minute AMRAP

9 Deadlifts (245/175)
9 Box Jump Overs

***BOX NEWS***

**Don't forget to snag your spot on Dec. 23 for our 12 Days of Christmas WOD/Party! You do NOT need to use one of your 2x or 3x per week days for this. Have an extra workout this week, on us! We would also love to expand the heats to 14/heat instead of 10. It will be a barbell-free workout so it should work just fine with 14 people. :-)

**Be sure to check our calendar for holiday hours. Start making a plan for open gym next week if you're considering coming! If you get to open gym and don't have a plan, the coach on staff would be so happy to give you a wod to do. muah-haha-ha!

18 December 2017

Dana Soprano — Sun, 17 Dec 2017 21:00:00 GMT

If you’re going into a situation thinking about how horrible or uncomfortable it’s going to be, then you’ll likely find all the reasons to back up your beliefs or assumptions. It’s called a self-fulfilling prophecy. . You’ll think about how much it sucks, and how badly you want it to stop. Then, your thoughts will be reinforced and you may think, “see, I knew that was going to be bad.” The next time you face a similar situation, you may avoid it, or you will continue to think negatively because your past experience. . You can do this with workouts, events, conversations, relationships, meetings, weather, traffic, your schedule, and every other factor in your life. . Most of the time, what you look for is what you’re going to find. Can you see how this cycle works?🌀 . Questions you can ask yourself about your perceptions, beliefs and expectations⤵️ : Is it kind? . Is it truthful? . Is it helping me improve? . Is it helping me feel good, optimistic or excited? . Can I think differently to get more out of this experience? . Can I think differently to be more loving to others, or to myself? . The first step to breaking negative, or unhelpful thought patterns is to recognize them. Understand that you can choose your outlook and therefore influence your mood. Building awareness is crucial to creating changes. . . . #mentalitywod #mentality #CrossFit #performancepsychology #mindset #mentalprep #mentalperformance #mindsetiseverything
A post shared by D.Fletcher, MA CSCS CFit-L3 (@mentality_wod) on Oct 29, 2017 at 9:06am PDT

Workout of the Day

3 Rounds for time

15 Over the Bar Burpees
15 Thrusters (95/65)
15 Strict Pullups

*Keep the burpees and thrusters light and fast. Breathe on the strict pulling. Challenge yourself a bit. If you can do sets of 10-15 strict chin over bar pullups no problem, try some strict c2b today to get some time in with the deeper pull that will help with muscle ups.

***BOX NEWS***

**Don't forget to snag your spot on Dec. 23 for our 12 Days of Christmas WOD/Party! You do NOT need to use one of your 2x or 3x per week days for this. Have an extra workout this week, on us!

**Be sure to check our calendar for holiday hours. Start making a plan for open gym next week if you're considering coming!**

15 December 2017

Dana Soprano — Fri, 15 Dec 2017 01:00:00 GMT

Kristina’s first class in her new role as Coach, is in the books with the fantastic 5:30pm crew! #positivitywins #7VCF #fitforlife
A post shared by Seven Valley CrossFit (@sevenvalleycrossfit) on Dec 13, 2017 at 4:19pm PST

Workout of the Day

4 Rounds

Max Back Squats (Bodyweight is RX)
Max Time L-Sit

Rest as needed between rounds

*Here's how today will work: You'll do one unbroken set of back squats, as many as you can. Then you'll head to your L-sit spot (paralettes, rings, or bars) and hold as long as you can. Rest. Then, repeat 3 more times.

Scores will be your total squat reps and also your longest L-sit hold.

14 December 2017

Dana Soprano — Thu, 14 Dec 2017 01:00:00 GMT

We are back with another entry in this mini-series in which we are highlighting the importance of sleep, this time focusing on injury prevention. # Injuries are the number one factor that stop people from achieving their strength and body composition goals – if you are hurt, you can’t train and you can’t make progress. # Sleep loss has a similar effect on our brains to being drunk – it makes people overconfident and more likely to make bad decisions, ignoring possible negative outcomes. Sounds like the perfect scenario for ego lifting, which significantly increases injury risk. # The increased injury risk after not sleeping enough is well documented in the scientific literature. Different studies have shown that athletes who sleep less than 8 hours per night have an almost two-fold increase in injury risk. Furthermore, extending sleep beyond 8 hours per night decreases injury risk by 61%. # If we look at the overall picture, we can safely say that sleeping enough is crucial for having longevity in our sport and remaining injury free as much of the time as possible. # #rpstrength #rplifestyle #diet #transformation #grind #hustle #rpdiet #weightloss #fatloss #motivation #iifym #paleo #cleaneating #health #healthyeating #flexibledieting #science #girlswholift #macros #recovery #sleep #injuryprevention #science @szotaktme
A post shared by Renaissance Periodization (@rpstrength) on Dec 1, 2017 at 8:47am PST

Workout of the Day

3 Rounds for time

50 Double Unders
25 Toes to Bar
10 Power Cleans (185/125)

13 December 2017

Dana Soprano — Wed, 13 Dec 2017 01:00:00 GMT

Concept2’s ergometer monitor has a built-in algorithm that was designed to mimic the fluid resistance of a rowing shell going through water. This means a monitor on the meters setting—as opposed to the calories setting—forces a rower to work really, really hard to increase his or her speed. . “That’s what happens when you’re in a boat. It’s because of the drag on the water. This means you put a whole lot more effort in and you go just a little bit faster.” - Peter Dreissigacker in the CrossFit Journal … @crossfit @crossfitrowing #CrossFit #CrossFitTraining
A post shared by CrossFit Training Department (@crossfittraining) on Dec 11, 2017 at 3:47pm PST

Workout of the Day

5 Rounds:

2 Min. Strict Pullups
2 MIn. Squats
2 Min. Pushups
1 Min. Rest

Score is total reps.

**BOX NEWS**

Please notice we will be closing early on Thursday, December 14th for our staff holiday party. There will be no 6:30pm Unloaded class.

12 December 2017

Dana Soprano — Tue, 12 Dec 2017 01:00:00 GMT

Here's some inspiration for your set of 21 burpees

Workout of the Day

A. 15 Minutes to find a heavy set of 7 Deadlifts. Use your recent sets of 10 as a guide for where you might able to get close to.

B. For Time:
21-15-9
Deadlifts (225/155)
Burpees over the bar

7 Minute CAP

Whoa, burpees two days in a row!

11 December 2017

Dana Soprano — Sun, 10 Dec 2017 23:00:00 GMT

🤳🏼@rayregno: I do what my Coach tells me to do... and I got better because of it. . Don’t ever underestimate the value of getting comfortable where you’re not comfortable and drilling with super light weights. Working with PVC alone helped me develop much better spatial awareness and movement intelligence. . #crossfit @crossfittraining @crossfit_weightlifting @mikeburgener
A post shared by CrossFit (@crossfit) on Dec 10, 2017 at 1:40pm PST

Workout of the Day

AMRAP 9

9 Hang Power Snatch (75/55)
9 Thrusters (75/55)
9 Burpee Box Overs* (24/20)
*step or jump over

*The name of the game today is light and fast. We'll get heavy quite a bit this week, so take advantage of light and fast today!

8 December 2017

Dana Soprano — Fri, 08 Dec 2017 01:00:00 GMT

2018 Season details have been released. - ⚙️ Registration for the Open begins Thursday, Jan. 11. ⚙️ The Games App will return. ⚙️ The Age Group Qualifier will be held April 19-23. ⚙️ The Games will start Wednesday, Aug. 1, and conclude Sunday, Aug. 5. - For volunteer information, ticket details and more, visit Games.CrossFit.com. LINK IN BIO #CrossFit #CrossFitGames #Fitness
A post shared by The CrossFit Games (@crossfitgames) on Dec 6, 2017 at 3:41pm PST

Workout of the Day

For Time

42-36-30-24-18-12-6 Abmat Sit ups
7-6-5-4-3-2-1 Strict Press (135/95)

7 December 2017

Dana Soprano — Thu, 07 Dec 2017 01:00:00 GMT

For those of you not following weightlifting, this woman brought home 3 GOLD medals for the USA in the IWF (International WeightLifting Federation) World Championships last weekend. 277# Snatch and making it look easy. GO USA!

Sarah Robles makes this look too easy. • @roblympian earns gold in the snatch with this incredible 126kg snatch. • She was so in the zone, she held it overhead way longer than necessary before realizing she had already gotten the down signal! • ⚪️⚪️⚪️ • @roblympian @usa_weightlifting @iwfnet #2017iwfworldchampionships #iwfworldsanaheim
A post shared by FloElite (@floelite) on Dec 5, 2017 at 3:02pm PST

Workout of the Day

5 Rounds, each for time:

20/15 Calorie Row or Bike
20 Burpees

Rest as needed to go hard again.

*If this workout makes you cringe a little looking at it, then it's probably a good day to come. These should be really fast, really nasty sprints. Aim to go as hard as possible each round. Do the bike, if you dare.

6 December 2017

Dana Soprano — Wed, 06 Dec 2017 01:00:00 GMT

Wait for it... - 🤳🏼@negro.arigossi: Handstand a una mano 😂 #CrossFit
A post shared by CrossFit (@crossfit) on Dec 1, 2017 at 4:53am PST

Workout of the Day

For Time

50 Goblet Squats
1 Mile Run
50 Goblet Squats

Men: 53 lb. KB
Women: 35 lb. KB

5 December 2017

Dana Soprano — Tue, 05 Dec 2017 01:00:00 GMT

Workout of the Day

Every 4 Minutes, for a total of 28 Minutes:

Complete one set of 3

Hang Power Clean

*build in weight as you choose, to finish with a heavy set of 3 for the day.

4 December 2017

Dana Soprano — Mon, 04 Dec 2017 01:00:00 GMT

5:30 AM is ready and loaded up for their #urbanhiking #7VCF #Fitforlife
A post shared by Seven Valley CrossFit (@sevenvalleycrossfit) on Dec 1, 2017 at 2:39am PST

Workout of the Day

AMRAP 20

10 Chest to Bar Pullups
20 Alternating Pistols
10 Box Jumps (24/20)

***Thursday, December 14th, there will be no 6:30pm class. We're closing early for a staff holiday party.

***Saturday, December 23 will be our member holiday party with the 12 Days of Christmas workout, heats will start at 8:15am and will go until 11:30am. Hot refreshments will be available and you should wear something festive! Start getting your outfits ready. The signup sheet for heat times will be available on December 14th.

1 December 2017

Dana Soprano — Fri, 01 Dec 2017 01:00:00 GMT

Workout of the Day

Hike for 45 minutes.

Men: 50-pound backpack.
Women: 35-pound backpack.

*This is why we do what we do in the gym everyday. Most of the work we do in the real world doesn't look like barbell thrusters, pullups, and double unders. It looks like hauling things, lifting things, moving things, shoveling, raking, packing, carrying things, etc. All the work you do in the gym day after day should help you accomplish today's task.

*Dress appropriate for the weather.

*There will be a route mapped out at the gym for you to use, however, as long as you're with someone else, you don't need to follow the map. The objective is to complete 45 minutes of hiking. There is no "score" for this workout. Enjoy!

*Thanks Pat Sherwood and CrossFit Linchpin for the inspiration.

30 November 2017

Dana Soprano — Thu, 30 Nov 2017 01:00:00 GMT

Workout of the Day

Every 2 Minutes for 10 minutes:
max reps unbroken strict pull-ups

Every 2 Minutes for 10 minutes:
max reps unbroken strict press (115/75)

**Don't forget: Friday you'll need a backpack and weather appropriate clothes!

29 November 2017

Dana Soprano — Wed, 29 Nov 2017 01:00:00 GMT

Did you know Netflix has 3 CrossFit documentaries? Snuggle up, get inspired, then go workout.

Workout of the Day

5 Rounds For Time
12 DB Split Clean (50/35) (alternating leg splits),
30 Situps
12 Burpees over the ABMat

28 November 2017

Dana Soprano — Tue, 28 Nov 2017 01:00:00 GMT

Workout of the Day

For Time

100 Double Unders,
800 M. Run
60 Wall Balls (20/14)
40 Alt. DB Snatch (50/35)
20 Strict Dips

20 Minute CAP.

27 November 2017

Dana Soprano — Sun, 26 Nov 2017 23:00:00 GMT

Handstands, forward rolls, pull overs, ninjas and trampolines! Thanks @lydthekyd92 for letting us play today!
A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Nov 24, 2017 at 10:53am PST

Workout of the Day

A. Bench Pres
3-3-3-3-3

B. Deadlift
10-10-10

*You'll have 15 Minutes for each movement. Your goal is to establish a heavy set of 3 Bench Press in 3-5 sets and a heavy set of 10 Deadlifts in 2-3 sets max. You can use numbers from the last couple weeks of heavy Bench and Heavy Deadlift as a guide; November 9th and November 16th.

24-25 November 2017

Dana Soprano — Thu, 23 Nov 2017 01:00:00 GMT

Workout of the Day

For those of you who need more structure but want to come to open gym on Friday morning, follow the above steps and you won't be disappointed! :-)

22 November 2017

Dana Soprano — Wed, 22 Nov 2017 01:00:00 GMT

Workout of the Day

"JJ"

1-10 Squat Cleans (185/125)
10-1 Handstand PushUps on Ps.

POSTWOD: D Ball Bear Hug for time if you haven't enjoyed that yet. This will apply to every day this week.

**Box News**

Thursday- NO CLASSES- Enjoy the day!

Friday- 8-10AM OPEN GYM ONLY
And....11am-Noon- Field Trip to the CNY Gymnastics Gym in the Shoppingtown Mall! Check your email from Friday for more details.

Saturday- Normal Saturday Schedule

21 November 2017

Dana Soprano — Tue, 21 Nov 2017 01:00:00 GMT

Workout of the Day

For Time:

150 Burpees to an 8" overhead target

The name of the game today is #positivitywins.

If you think you can or you think you can't, you're right.

POSTWOD: D Ball Bear Hug for time if you haven't enjoyed that yet.

**Box News**

20 November 2017

Dana Soprano — Sun, 19 Nov 2017 18:00:00 GMT

Workout of the Day

Every 2 Minutes, for as long as you can:
4 Strict Pullups + 2 Front Squats (185/125).
Increase Front Squat by 2 reps every 2 minute interval.

Rest until the next 2 minutes.

*Ideally, I'd like you to get in at least a few rounds of work. So, we'll scale appropriately to get you hopefully to at least minute 8.

POSTWOD: D Ball Bear Hug for time if you haven't enjoyed that yet. This will apply to every day this week.

**Box News**

17 November 2017

Dana Soprano — Fri, 17 Nov 2017 01:00:00 GMT

Workout of the Day

For TIme:
20 Back Squats (125/85)
100 Double Unders
15 Back Squats (155/105)
75 Double Unders
10 Back Squats (175/115)
50 Double Unders,
5 Back Squats (185/125)
25 Double Unders

18 Minute TIMECAP.

**BOX NEWS**

Please notice the schedule changes for Thanksgiving week.
Wednesday Nov. 22- classes as usual
Thursday Nov. 23- CLOSED, NO classes
Friday Nov. 24- OPEN GYM ONLY 8-10AM
Saturday Nov. 25- classes as usual

16 November 2017

Dana Soprano — Thu, 16 Nov 2017 01:00:00 GMT

Our 6:30pm crew gets some motivational knowledge bombs from Coach Kyle on Monday nights. @daviskd209 #positivitywins #fitforlife #7VCF
A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Oct 30, 2017 at 3:57pm PDT

Workout of the Day

A. Bench Press -
Take 15 minutes to find a heavy set of 5.

B.
4 Sets:
300 M. Row
Rest as needed to go hard again.
Score will be your fastest time.

**BOX NEWS**

15 November 2017

Dana Soprano — Wed, 15 Nov 2017 01:00:00 GMT

If you need a good podcast for your commute to work, try this one- and this episode specifically.

🎙 In this episode: We're talking about why nutrition is so important in the sport of CrossFit, ideal body fat percentages for athletes, & what supplements I recommend CrossFit athletes take. Link in bio will get your to the episode on Apple Podcasts. _ #builtbybergeron #chasingexcellence #comptrain #comptrainmasters #crossfitgames #crossfitmasters #crossfit #crossfitaffiliate #crossfittraining @comptrain.co
A post shared by Ben Bergeron (@benbergeron) on Nov 8, 2017 at 9:06am PST

Workout of the Day

10 Minute AMRAP

20 Burpees
30 Alternating Pistols

**BOX NEWS**

14 November 2017

Dana Soprano — Tue, 14 Nov 2017 01:00:00 GMT

Workout of the Day

15 Minute AMRAP

4 Bar Muscle Ups
6 Alternating Turkish Get Ups (45/25) *dumbbells, not humans
8 Ring Push Ups

**BOX NEWS**

13 November 2017

Dana Soprano — Sun, 12 Nov 2017 18:00:00 GMT

Workout of the Day

Clean and Jerk

1-1-1-1-1-1-1

**BOX NEWS**

10 November 2017

Dana Soprano — Fri, 10 Nov 2017 01:00:00 GMT

Workout of the Day

AMRAP 15

25 Pullups
50 Burpees
75 Overhead Squats (45/35)
50 Box Jump Overs
25 Pullups

**BOX NEWS**

9 November 2017

Dana Soprano — Thu, 09 Nov 2017 01:00:00 GMT

Photos from the 2017 Reebok CrossFit Invitational are now available on Facebook. #CrossFit 📷 @rubywolff
A post shared by The CrossFit Games (@crossfitgames) on Nov 5, 2017 at 4:30pm PST

Workout of the Day

Deadlift
10-5-3-1-1-1-3-5-10

*These are ALL working sets today, not warmup sets. This means it should be a heavy set of 10, heavy 5, heavy 3, etc. Your lighter weight warmups will be before the first set of 10. Score today will be the weight of your heaviest 10 and the weight of your heaviest 1. So, it might look like this: 10 @ 250, 1 @ 325

**BOX NEWS**

8 November 2017

Dana Soprano — Wed, 08 Nov 2017 01:00:00 GMT

Believe in your greatness and ability to achieve everything you set your mind to. Believe that your positive beliefs and actions will positively impact the world. Personal: @lukasnotes 🌱 #mindsetofgreatness
A post shared by Wisdom & Positivity (@mindsetofgreatness) on Oct 23, 2017 at 5:05pm PDT

Workout of the Day

A. Clean and Jerk practice- we'll get the barbells out today and follow up some work we did on Monday with the Split Jerk. No score, just practice.

B. 7 Minute AMRAP
15 Air Squats
15 AbMat Situps

**BOX NEWS**

7 November 2017

Dana Soprano — Tue, 07 Nov 2017 01:00:00 GMT

Original photo courtesy of @sepotts

Workout of the Day

In Teams of 2, complete for total time and total reps:

Partner 1: 500 M. Row while Partner 2: Max Reps Box Jumps
Partner 2: 500 M. Row while Partner 1: Max Reps Box Jumps
Partner 1: 1000 M. Row while Partner 2: Max Reps Wall Balls
Partner 2: 1000 M. Row while Partner 1: Max Reps Wall Balls
Partner 1: 1500 M. Row while Partner 2: Max Reps KB Swing
Partner 2: 1500 M. Row while Partner 1: Max Reps KB Swing

6 November 2017

Dana Soprano — Mon, 06 Nov 2017 01:00:00 GMT

Workout of the Day

A. Skill Practice Only

Split Jerk

3 Rounds for time

25 DB Push Jerk (50/35)
25 DB Burpees

3 November 2017

Dana Soprano — Thu, 02 Nov 2017 05:00:00 GMT

"If you insist on basics, really insist on them, your clients will immediately recognize that you are a master trainer. They will not be bored; they will be awed. I promise this. They will quickly come to recognize the potency of fundamentals. They will also advance in every measurable way past those not blessed to have a teacher so grounded and committed to basics." - –CrossFit Founder Greg Glassman in his 2005 article "Fundamentals, Virtuosity and Mastery." Link to article in story. #CrossFit #TBT #GregGlassman - 📸 @crossfitdsc
A post shared by CrossFit (@crossfit) on Nov 2, 2017 at 8:26am PDT

Workout of the Day

5 Rounds, each for time

500 M. Row
50 Double Unders

Rest as needed to go hard again. This means, I expect your fastest and slowest round to be as near the same as you can get them.

2 November 2017

Dana Soprano — Wed, 01 Nov 2017 05:00:00 GMT

Workout of the Day

2 Rounds for time:
400 M. Med Ball Carry (30/20)
400 M. Plate Carry (45/35)
400 M. Farmer Carry (50/35)

1 November 2017

Dana Soprano — Wed, 01 Nov 2017 00:00:00 GMT

Workout of the Day

3 Rounds

10 Strict Knee to Elbow
10 Power Snatches (155/105)
10 Pullups
10 Burpees to Overhead Target

*We don't see knee to elbow often, especially not strict. Fight for quality of movement today without settling for "eh, they're close enough".

31 October 2017

Dana Soprano — Tue, 31 Oct 2017 00:00:00 GMT

Workout of the Day

5 Rounds for time

250 M. Run

30 Pushups

Compare to 5.16.17

Looks like it'll be dry, but chilly. Dress appropriately! That may mean you'll have to leave your sexy costume at home, Steve.

30 October 2017

Dana Soprano — Sun, 29 Oct 2017 23:00:00 GMT

Workout of the Day

Front Squat

5-5-5-5-5-5

Build to a heavy set of 5!

27 October 2017

Dana Soprano — Fri, 27 Oct 2017 00:00:00 GMT

Workout of the Day

10 Rounds for time:

7 SDHP (95/65)
7 Front Squats
7 SH2OH

26 October 2017

Dana Soprano — Wed, 25 Oct 2017 05:00:00 GMT

Workout of the Day

"Elizabeth"

21-15-9
Cleans (135/95)
Ring Dips

*We'll do power cleans today, although sometimes this is done with squat cleans. Compare to 3/7/2016 or 5/26/2016 <--we did power cleans on both those days.

*Poor timing on my part makes this just 1 day past our own Elizabeth W's birthday!

25 October 2017

Dana Soprano — Wed, 25 Oct 2017 00:00:00 GMT

The 2017 CrossFit Liftoff, powered by @RogueFitness, includes Teenage Divisions. - • Teenage Boys and Girls 14-15 (Born on or between 12/1/2001 and 11/30/2003) - • Teenage Boys and Girls 16-17 (Born on or between 12/1/1999 and 11/30/2001) - Compete to better your personal best in the snatch and clean and jerk, and finish out with a workout. Have fun and see how you stack up against peers from around the world. - Details linked in bio. Talk to your parents and register at Games.CrossFit.com/liftoff | #CrossFitLiftoff #CrossFit @haleyadamssss
A post shared by The CrossFit Games (@crossfitgames) on Oct 22, 2017 at 1:05pm PDT

Workout of the Day

30 Minute AMRAP

In teams of 3, complete as many rounds as possible of:

15 Calorie Row
15 DB Lunge Steps (50/35)
15 Weighted Situps (50/35)

*Everyone may be working at the same time, to rotate and cycle through the above described rounds as many times as they can.

24 October 2017

Dana Soprano — Tue, 24 Oct 2017 00:00:00 GMT

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar." - New posters available 👉 @crossfitstuff #CrossFit
A post shared by CrossFit (@crossfit) on Oct 23, 2017 at 2:00pm PDT

Workout of the Day

Strict Press

3-3-3-3-3-3

23 October 2017

Dana Soprano — Sun, 22 Oct 2017 05:00:00 GMT

Tonight we had 17 more athletes join the 500 Club! #500classes #whoa #thatsalotofburpees #commitment #fitforlife #7VCF
A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Oct 21, 2017 at 5:58pm PDT

Workout of the Day

For Time:

800 M. Run
75 Wall Balls (20/14)
50 Toes to Bar
25 Shoulder to Overhead (135/95)

COMPARE TO 2.27.2017

20 October 2017

Dana Soprano — Fri, 20 Oct 2017 00:00:00 GMT

Workout of the Day

20 Minute AMRAP

5 Power Cleans (155/105)
20 Alternating Pistols

*Box News**

Our 500 Club Party celebrates those who have come to 500 classes at Seven Valley CrossFit. This year we'll be inducting 17 members! They are:

Amanda L.
Chad M.
Hannah PB
Fred C.
Jared G.
Kyle D.
Libby C.
Mike W.
Shannon B.
Tara G.
Steve L.
Steve T.
Steve S.
Shelly B.
Shawn P.
Su S.
and Jake B.

19 September 2017

Dana Soprano — Thu, 19 Oct 2017 00:00:00 GMT

Way to go Pat and Sherwin!

Workout of the Day

For Time

1K Row
100 Situps
50 Burpees

Compare to May 26, 2017

18 October 2017

Dana Soprano — Wed, 18 Oct 2017 00:00:00 GMT

Workout of the Day

10 Minute AMRAP

Muscle Ups

*We'll work on ring muscle ups before the wod. You'll have an option to do bar muscle ups if you don't have ring yet. OR, we you'll have this for a workout option:

10 Minute AMRAP

3 Pullups
3 Dips

17 October 2017

Dana Soprano — Tue, 17 Oct 2017 00:00:00 GMT

Coach Kasey is getting ready to toast our newest round of 500 Club members!
If you got an invite, don't forget- Saturday night at 7pm we're celebrating you!

Workout of the Day

For Time:

50 Wall Balls (20/14)
50 Deadlifts (185/125)
50 HandStand PushUps

16 October 2017

Dana Soprano — Mon, 16 Oct 2017 00:00:00 GMT

Good luck to all our athletes competing as Festivus games today!!! #7VCF
A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Oct 14, 2017 at 6:40am PDT

Workout of the Day

Overhead Squat
5-5-5

Hang Squat Snatch
1-1-1

We'll spend about 12 minutes with each movement once you're warmed up and after some technique work. Be prepared to keep loads low today to keep good mechanics if you need more practice with either movement.

If these movements are challenging for you, then its more reason to come to class today.

13 October 2017

Dana Soprano — Fri, 13 Oct 2017 00:00:00 GMT

Channeling the strength and focus of last year's Festivus teams to the groups going this year! Good luck to you all and most importantly, have fun together!

Jeremy and Mike B.
Shawn and Mark
Amy and Amanda G.
Shelly and Michelle
Beau and Steve S.
Steve R. and Jake
Pat and Sherwin
Jill and Lisa...

Workout of the Day

In teams of 3:

4 Rounds Each:

3 Minute AMRAP
30/20 Cal. Row or Bike
Max Effort Bar Facing Burpees
Rest 6 Minutes

*This is meant to be a nasty 3 minutes. The nastier you make it, the fitter you'll get.

12 October 2017

Dana Soprano — Thu, 12 Oct 2017 00:00:00 GMT

Workout of the Day

25 Minute AMRAP

15 Thrusters (65/45)
250 M. Run
15 Sumo Deadlift High Pull (65/45)

11 October 2017

Dana Soprano — Wed, 11 Oct 2017 00:00:00 GMT

The best t-shirt you'll ever own. No, really.

Workout of the Day

E3MOM x21 Minutes:
Every 3 Minutes

4 Back Squats (80% 1RM)

*This is similar to a the last heavy squatting day we had in which we used the same time domain for Front Squats. Just a little raw strength building.If you don't have a 1RM, no big deal, chat with your coach about a weight that's right for you for this work today.

10 October 2017

Dana Soprano — Mon, 09 Oct 2017 05:00:00 GMT

Workout of the Day

5 Rounds for Time

15 Pullups
30 Situps

9 October 2017

Dana Soprano — Sun, 08 Oct 2017 17:00:00 GMT

Workout of the Day

A. Deadlift
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 85%

B. 14 Minute AMRAP
3 Deadlift (275/185)
10 Toes to Bar
15 Over the Bar Burpees

6 October 2017

Dana Soprano — Fri, 06 Oct 2017 00:00:00 GMT

Workout of the Day

For Time

400 M. KB Burden Carry (53/35)
100 Box Step Ups (24/20)
100 KB Swings
400 M. KB Burden Carry

(RX+ Hold your KB for all Step Ups)

5 October 2017

Dana Soprano — Thu, 05 Oct 2017 00:00:00 GMT

Last night I was named the Third Fittest Man on Earth for the second consecutive year. Not to cheers of the Crossfit community, or to the joy of my family, but alone at home, sitting at my kitchen table doing homework. I am happy and proud to be now named to the podium. I am overwhelmed and excited and frankly a little giddy. However, I'm also disappointed. Those precious moments at the Crossfit Games are ones that I work so hard all year for, and they are moments that I can never get back. I lost an event win, I lost the experience of having back to back podiums, and worst of all, I lost the chance to stand on that podium with a fellow Canadian. I’m glad that Crossfit is catching some big fish and showing that their testing works, but I’m sad to see this stain on the sport. Integrity in sport is so important. When someone cheats, they aren’t simply cheating the sport, they are cheating the other athletes who have sacrificed a lot to get where they are. This is just sad and unfair. There are no shortcuts to success. Success is made at the gym on a Tuesday afternoon when you are one piece into a 5 piece workout and you want to just call it and go home to watch Netflix, but you don't. Success is looking at the guy next to you and knowing if he works hard, you gotta work harder. It is built one rep, one grind, one workout at a time. So to anyone out there who thinks it might be a good idea to give him or herself that extra edge. Put down your PED and pick up a goddam barbell. Thanks everyone for the support. Let's work for a better, cleaner 2018 season. #crossfitgames #crossfit #cleansport #integrity #HWPO #podium #bringon2018 #reebok #reebokcanada #beanathlete #makeitcount #proenergyfit @crossfitgames @crossfit @reebokcanada @reebok @hatlex_canada @forging_heroes @proenergynutrition
A post shared by Patrick Vellner (@pvellner) on Oct 4, 2017 at 10:26am PDT

Workout of the Day

"Interval Diane"

60 Seconds Max Reps Deadlifts (225/155)
60 Seconds Max Reps HandStand PushUps

45 Seconds Max Deadlifts
45 Seconds Max Handstand PushUps

30 Seconds Max Deadlifts
30 Seconds Max Handstand PushUps

15 Seconds Max Deadlifts
15 Seconds Max Handstand PushUps

*So, this is a spin on the classic benchmark workout "Diane". We've spent the last few months regularly deadlifting and putting in some solid handstand pushup skill work so it seemed fitting that we play around with Diane a bit.You get 5 minutes only to get in as many reps as possible, in the above timed format. You don't get the luxury of lots of rest time today like you might give yourself in Classic Diane; you just can't take any.

4 October 2017

Dana Soprano — Wed, 04 Oct 2017 00:00:00 GMT

Workout of the Day

5 Rounds for time

3 Strict Muscle Ups
400 M. Run

**A modified version of this workout for those that aren't strict MU-ing in a wod yet will focus on the strict pushing movement. Monday we got in a good amount of pulling with the ring rows/pullups, so today will just be pushing. Here's what it might look like for you:

5 Rounds for time

6 Strict Dips (ring, box or bar)
400 M. Run

5 Rounds for time

12 PushUps
400 M. Run

3 October 2017

Dana Soprano — Tue, 03 Oct 2017 00:00:00 GMT

Workout of the Day

20 Minute AMRAP

100 Double Unders
25 Lunge Steps (75/55)

2 October 2017

Dana Soprano — Sun, 01 Oct 2017 20:00:00 GMT

Workout of the Day

"Freestyle Fran"

45 reps of each, in any combination you want to:

Thrusters (95/65)
Pullups

29 September 2017

Dana Soprano — Fri, 29 Sep 2017 00:00:00 GMT

Great work to Katie and Lydia for doing the Lift Up Autism Workout last Saturday morning at Open Gym! Thank you both for being a positive influence in the world and our gym.

Workout of the Day

E3MOM- 21 Minutes total

3 Front Squats (80% 1RM)

*Every 3 Minutes, one set of 3 Front Squats.

*This Saturday at 8am open gym may be your last time to scribble something you're proud of on that September PR board! What have you been wanting to accomplish that you've been working for all summer? Go test it out!

28 September 2017

Dana Soprano — Thu, 28 Sep 2017 00:00:00 GMT

Workout of the Day

2 Rounds, to find your biggest set of unbroken movements...

Minutes 0:00-2:00 Max Unbroken Set of Pullups, rest
Minutes 2:00-4:00 Max Reps Alternating Pistols
Minutes 4:00-6:00 Max Unbroken Set of Wall Balls, rest (30/20)
Minutes 6:00-8:00 Max Unbroken Set of Toes to Bar, rest
Minutes 8:00-10:00 Max Unbroken Set of PushUps (pause at the top is allowed)

So, you'll get 2 Rounds (attempts) to find the most you can do in one set. The goal is one big set, then rest for the remainder of that 2 minute time block. So, if you do 10 pullups and then drop off the bar, you're done with pullups until round 2. If you know you've done 8 unbroken pullups before, today you're going to stay on the bar until you get at least 9.

Here's a scaled version, for those of you that are wondering what some scaled movements might look like for this workout:

Minutes 0:00-2:00 Max Unbroken Set of Ring Rows, rest
Minutes 2:00-4:00 Max Reps Alternating Pistols to a box
Minutes 4:00-6:00 Max Unbroken Set of Wall Balls, rest (a weight you can get at least 10 in a row)
Minutes 6:00-8:00 Max Unbroken Set of Knee Raises, the goal is to hang on the pullup bar as long as you can.
Minutes 8:00-10:00 Max Unbroken Set of PushUps (pause at the top is allowed) Use a Band today instead of burpee style. Or, if you want to do burpee style pushups, just work for the full 2 minutes.

27 September 2017

Dana Soprano — Wed, 27 Sep 2017 00:00:00 GMT

Workout of the Day

10K Run. (RX)

5K Run.
Compare to May 31, 2017

10K Row.

5K Row.

*If you're planning on doing the 10K run or row, be prepared to be more than 1 hour. Your workout may extend you beyond the 1 hour class time, that's okay with us if that's okay with you. If you're under a time constraint today you can choose the 5K version.

*5:30am CLASS-I'll be at the gym at 5am to unlock doors. If anyone wants a little extra time to do the 10K, show up at 5. We'll warm up, make sure you know the route and send you out to play early!

*We'll have printed out maps available for everyone to take with them for either running route (10k and 5k routes). Feel free to bring your phone/ipod for music or in case of emergency. Also be sure you have the gym's phone # in 607-299-4926 in case you need to inform us of something while you're out running.

*There are sidewalks for most, if not all of the route for both 10K and 5K, but be sure to wear something visible and always run against traffic if you have to be in the shoulder/road for some reason.

Save

26 September 2017

Dana Soprano — Tue, 26 Sep 2017 00:00:00 GMT

Workout of the Day

"Randy"

For Time

75 Power Snatches (75/55)

*Having a plan for Randy today is going to be super helpful to guide you through these reps. The video above shows some good examples of what a plan might look like. Have fun!*

25 September 2017

Dana Soprano — Sun, 24 Sep 2017 17:00:00 GMT

Member Steven R. who joined in January 2017 just PR'd his Clean and Jerk last week as part of the 2018 Wodapalooza Online Qualifier! Great job and good luck with the rest of the workouts, Steve!

Workout of the Day

A. "Baseline"

For Time:

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

Rest.

For Time:

40 Air Squats
30 Situps
20 Burpees

22 September 2017

Dana Soprano — Fri, 22 Sep 2017 00:00:00 GMT

Workout of the Day

For Time:

1 Mile Run
________________

10 Rounds of:
5 Pull Ups
5 Push Ups
________________

1 Mile Run

*So you'll start and end with a 1 Mile Run. If you're not comfortable with that distance, of course we can scale it down. If you'd like to wear your vest for this, go for it!

21 September 2017

Dana Soprano — Thu, 21 Sep 2017 00:00:00 GMT

HAPPY BIRTHDAY COACH KYLE!

Workout of the Day

E2MOM x16 Minutes
(8 Sets)

3 Hang Power Cleans

*Increase weight over the course of the 8 sets. Score will be the weight of your heaviest successful 3 reps.*

**BOX NEWS**

**Baseline is scheduled for Monday's workout! If you're not sure of your score from your intro session, ask a coach to look in your folder behind the desk, we should have it written down."

**Also, due to other projects happening during weekend hours at the gym this month, we're NOT going to host the "Lift Up Autism" event on Sunday. You're welcome to still donate to the cause and hit the workout during an open gym sometime. Sorry for any confusion!

20 September 2017

Dana Soprano — Wed, 20 Sep 2017 00:00:00 GMT

Workout of the Day

For Time

100 Double Unders
75 Situps
50 Box Jump Overs (24/20)
25 Deadlifts (225/155)

**This should be a quick little chipper with a solid flow from one rep to the next. Before the workout, you'll spend time with a percentage of your 1RM deadlift, so look that up if you don't have it memorized.**

19 September 2017

Dana Soprano — Tue, 19 Sep 2017 00:00:00 GMT

CONGRATS to all our 7VCF Members who participated in the Battle to Benefit The Badge on Saturday! Thank you for representing our community and business positively! I love to hear that our members were friendly and humble with great sportsmanship!

Workout of the Day

In Teams of 2, share the work as you please:

5 Minute AMRAP
Max Calorie Row (repeat of 2016 Team Series workout)

1 MInute Rest

5 Minute AMRAP
Max Reps SH2OH (115/80) (Also a repeat of 2016 CF Team Series workout)

1 Minute Rest

5 Minute AMRAP
Max Reps Air Squats (not a repeat, just squat)

18 September 2017

Dana Soprano — Sun, 17 Sep 2017 17:00:00 GMT

This weekend was full of competitions! Here's one of our newer members, Matt W. at a Powerlifting meet. I hear he set a new PR on the back squat at 560 lb! Great job Matt!

Workout of the Day

A. 12 Minute EMOM

single leg squats
russian twists
DB chest press

B. 10 Rounds

8 Second Hill Sprint

Rest walk back down

Your goal will be to make it to the same spot every round.

**Box News**

"Baseline" will be coming up next week! I'll let you know ahead of time the exact day so you can plan your schedules accordingly.

15 September 2017

Dana Soprano — Fri, 15 Sep 2017 00:00:00 GMT

What's the deal with this website?

Workout of the Day

10 Rounds for time:

5 Deadlift (225/155)
5 Toes to Bar

10 MINUTE CAP.

14 September 2017

Dana Soprano — Thu, 14 Sep 2017 00:00:00 GMT

For those that love pistols, or are working on them getting better, try these variations out at home!

| PISTOLS & their progressions | ------------------------------------- ▪️There are many benefits to one legged squats, as they require a great amount of balance and flexibility, but they also fire up some smaller muscle groups in your legs. ---------------------------------------------- ▪️At the #cfgcourse we discuss and demo many scaling variations to the pistol but wanted to give you a preview for the next few days ----------------------------------------------- ▪️OPTION A: Behind ➖two styles (foot down or foot wrap) ✔️both styles require less ankle flexion bc leg is behind your body instead of in front 🔺Start w foot down & successfully balance for 10 pistols on each leg. 🔺Then try the foot wrap. Goal is slow & balanced. Try for 10 on each leg ------------------------------- Demo'd by #cfgcoach @pamelagnon 📹@rising crossfit 🤸‍♂️outfit @reebok ------------------------------- #cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #cfgpistols --------------------------------------------- Want to know more?... come learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics
A post shared by CrossFit Gymnastics (@cfgymnastics) on Sep 13, 2017 at 6:47am PDT

Workout of the Day

A. Back Squat
5-5-5-5-5-5-5
@ 75% of your 1RM
Rest 2-3 minutes between.

No score today, just do work.

13 September 2017

Dana Soprano — Tue, 12 Sep 2017 05:00:00 GMT

Workout of the Day

For Time:

50 Situps
25 Power Snatches (75/55)
40 Situps
20 Power Snatches
30 Situps
15 Power Snatches
20 Situps
10 Power Snatches
10 Situps
5 Power Snatches

Light and fast snatches is the name of the game today.

12 September 2017

Dana Soprano — Tue, 12 Sep 2017 00:00:00 GMT

Previously unreleased footage of the first time you tried double-unders. (📽 Elizabeth Napier / @crossfitcrestview) #CrossFitGames #CrossFit
A post shared by The CrossFit Games (@crossfitgames) on Sep 11, 2017 at 3:19pm PDT

Workout of the Day

4 Rounds, each for time

500 M. Row
400 M. Run
30 Double Unders

Rest as needed to go hard again for the next round. This means that your speed for each movement should be a sprint and that each round should be similar in time. If your second round is much slower, then rest longer so your 3rd round gets fast again. Scores for the whiteboard will be both your fastest and your slowest round, so aim for them both to be fast!

11 September 2017

Dana Soprano — Sun, 10 Sep 2017 17:00:00 GMT

Congrats to these athletes that competed in the I-town Throwdown this weekend! Final Standings were something like this:

Matt + Kyle 3rd- Men's RX
Jared + Kasey 15th Men's RX
John + Mike 17th Men's RX

Kay + Nicole 7th- Women's Scaled
Jake + Steve 4th- Men's Scaled

7VCF athletes ready to take on a full day of competition at I Town Throwdown ☺😑☀#7VCF
A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Sep 9, 2017 at 6:04am PDT

Workout of the Day

For Time:

50 Alternating Pistols
50 Burpees
50 Wall Balls
50 Burpees
100 Lunge Steps
43 Burpees

We shall remember this day not because of the tragedy that took place, but for the heroic individuals that are no longer with us. Each of the 343 repetitions you complete today can be done in memory of the 343 firefighters that gave their lives to do what was right.

8 September 2017

Dana Soprano — Fri, 08 Sep 2017 00:00:00 GMT

Did some fitness outside the gym this morning and hit the trails at Lime Hollow. Great start into the long weekend. #7vcf #WhereisAudraleigh #TrailRun
A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Sep 2, 2017 at 8:58am PDT

Workout of the Day

A.
10 Minute EMOM
Hang Snatch x3 reps @ 60% of your 1RM.

No score for this part, the focus is on feeling the technique and the bar brush the hips on the way up into your extension.

B.
2 Rounds of all out effort:

30 Seconds Max Reps Box Jumps (24/20)
30 Seconds Rest
30 Seconds Max Reps Over the Bar Burpees
30 Seconds Rest

7 September 2017

Dana Soprano — Thu, 07 Sep 2017 00:00:00 GMT

This year we're going to host this fundraising event at our gym! We're going to hold the workout on Sunday, September 24th @ from 9-10:00am. If you'd like to participate you can sign up here:

Lift Up Autism

Workout of the Day

8 Minute AMRAP

2-4-6-8-10.....etc...

Shoulder to Overhead (115/75)
Pullups

6 September 2017

Dana Soprano — Wed, 06 Sep 2017 00:00:00 GMT

“'The longer they were in the gym, the less likely it was that they had done any significant training at all.'” #crossfit #opengym
A post shared by The Overheard Press (@theoverheardpress) on Sep 5, 2017 at 8:16am PDT

Workout of the Day

For Time:

1K Row
150 Double Unders
2 Mile Run

not a barbell in sight....

Save

5 September 2017

Dana Soprano — Tue, 05 Sep 2017 00:00:00 GMT

Look at that Labor Day WOD crew! :-)

Workout of the Day

10 Rounds

1 Minute Max Effort Squat Cleans (95/65)
1 Minute Rest

Score is total reps over the 10 rounds of work.

**Happy First Day back to work Teachers!

1 September 2017

Dana Soprano — Fri, 01 Sep 2017 00:00:00 GMT

Last year's Labor Day WOD @ Beaudry Park crew!

Workout of the Day

6 Rounds for time:

5 Handstand Pushups
10 KB Swing (53/35)

8 Minute TIMECAP

Compare to 4/6/2015

**Saturday, September 2- Trail run @ Lime Hollow with Kyle 9am-

**Monday, September 4- Labor Day WOD @ Beaudry Park @ 9am-

31 August 2017

Dana Soprano — Thu, 31 Aug 2017 00:00:00 GMT

Don't listen to Evil Kermit ... #CrossFitTeamSeries - Find a partner and pair up at Games.CrossFit.com. Link in bio #CrossFit
A post shared by The CrossFit Games (@crossfitgames) on Aug 28, 2017 at 5:20pm PDT

If you're looking into making a team for the CF Team Series this year, be sure to look into all the details of the event and when you need to complete your multiple workouts by. If you and your partner can make it to open gym times just fine, then you should sign up. If you really want to do it but are unsure of getting them done at open gym, then contact me (Dana) at danasoprano@gmail.com to see if we can mutually agree on some "extra" open gym time so you can still do your workouts. We won't be able to staff the gym 24 hours a day for the two weeks, but we can probably figure out a little extra time over the weekends if needed.

Workout of the Day

7 Minute AMRAP
3 Deadlifts (60%)
15 Double Unders

30 August 2017

Dana Soprano — Wed, 30 Aug 2017 00:00:00 GMT

Workout of the Day

5 Rounds for time:

100 M. Farmer Carry (50/35)
20 Deficit PushUps-hands on dumbells
10 Push Jerks

20 MINUTE TIMECAP

29 August 2017

Dana Soprano — Tue, 29 Aug 2017 00:00:00 GMT

Workout of the Day

A. Back Squat- Build to a heavy single
B. Max Reps @ 85%

*This is a test for me, Dana, to see results of. Coaches will have a clipboard behind the desk for you to write down A and B scores for me to have. It will tell Coaches a lot about how your body is built, what types of muscle fibers you have predominantly and what kind of training will help you help you improve most. There is no good or bad result of B, everyone may get a different score and that's okay.

**Box News**

Monday the gym will be closed for Labor Day. However, our 4th annual Labor Day WOD will be in full effect at 9am at Beaudry Park!