Muscle Up MADNESS!

Hey Fit Fam!


For those of you that are unaware, this Saturday we held our very first Muscle Up Clinic. It was a blast! We had so many people improving their Muscle Up technique that it was hard to keep up with all of the progress! Even though Schuyler was our only "First Timer" we still feel like Saturday was a HUGE victory on the fundamental side of things.


The 7VCF staff is super pumped that some of you were willing to take some time out of your Saturday to help step up your Gym-nasty skills! There are so many of you that are so close to your first MU that you can probably practically taste it. Our advice to all of you is to take what you learned, apply it during class or open gym, then KILL your first one ever! Make sure that someone is there to video you. As we all know, if it isn't documented on social media then it probably didn't happen*


(**not my actual belief, I am just a product of my generation)


Here are some great shots that the coaches managed to take during the clinic....


Here we have some of our big dogs working through the ever important hip drive drill...


Here is everyone listening to Handsome Ben talk about the importance of the Transition...



and another piece of the transition puzzle....


and here is Kyle happily putting it all together (with some assistance from the awesome coaches!)


Once again, great job everybody! If you guys think that we should have another clinic soon then you should let us know! Here are a bunch that we have thought about hosting:





Beginner Handstand Work

Advanced Handstand Work



Kettlebell (the possibilities are endless with this one)


Please, PLEASE leave a comment below if you think that we should host one (or more) of these clinics at the box. NOW!

Here is the moment you all have been waiting for.....


12 min EMOM

2 Snatch (full if mobility permits)

*you are only allowed to add weight every 2 minutes

*score=total weight snatched

ex: min 1 100#

min 2 100# 

min 3 150# 

min 4 150#

score for first 4 mins= 500#

Sorry but not sorry about the math!

REMEMBER! you must Snatch each weight twice!


14 comments (Add your own)

1. Amy wrote:
I'd like classes on beginner handstands, mobility, rowing and running!!!! Pretty much everything!!! :) but mostly handstands!!!

Sun, April 12, 2015 @ 9:33 PM

2. Su wrote:
Running please.

Sun, April 12, 2015 @ 11:17 PM

3. totally unbiased gym member who loves every part of crossfit equally wrote:

Mon, April 13, 2015 @ 7:27 AM

4. Dana S. wrote:
Actually, photo creds go to Jody Mashlykin for capturing the moments of the clinic!

Mon, April 13, 2015 @ 8:08 AM

5. Chelsea wrote:
ADVANCED HANDSTAND THINGS. I love all fun handstand things!!!! :)

And maybe some mobility! and snatch!

Mon, April 13, 2015 @ 10:46 AM

6. Chad Murdock wrote:
Sit up's

Mon, April 13, 2015 @ 1:34 PM

7. Chad Murdock wrote:
Better make one for double unders also

Mon, April 13, 2015 @ 1:35 PM

8. CHAD (THE REAL ONE) wrote:
I can't believe a movement as advanced as sit-ups didn't make the thought about clinic list. I'd definitely be there.. and yes I better go to that DU one too lol..

P.S. Kyle I will put your snatch to shame tonight


Mon, April 13, 2015 @ 3:25 PM

9. Payal Patel wrote:
Beginners hand stand work and running please..

Mon, April 13, 2015 @ 7:52 PM

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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

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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