That's right folks, Prancercise! It is the fitness sensation that is sweeping the nation and we are done with CrossFit from here on out. We are now strictly a Prancercise gym, woooo-hoooo! Constantly varied/semi-functional wriggly arm and leg motions at a moderate intensity for extended periods of time. That's the prescription. If you wanna get cray cray in a whole new way then you can strap on some ankle weights (like a boss) and up your intensity level. If you need a good laugh today, take a look at this....




Ok, ok, maybe I got a little too excited about Prancercise. Can you really blame me though? It does look pretty damn sweet.


Onto the real post....


I just wanted to remind everyone again that we are CLOSED this Saturday because of the competition in Syracuse. If you are looking for something to do then come cheer on your fellow 7VCF members!


Also, we have a few more spots available for next weeks CrossFit 1.0 session! If you know anybody that is interested in joining then make sure they sign up before those spots are gone.


Lastly I wanted to inform you guys that Coach Landon will be competing in the 2015 Elmira Open at CrossFit 607. It is next Saturday the 25th of April and it starts at 10am. This is a USAW meet so it will strictly be just the 2 Olympic lifts. I am planning on going because I have never been to an Olympic Weightlifting meet and I think it would be great to get a group of us to go and watch Landon put some SERIOUS weight over his head.


17 April 2015


Overhead Squat (115/75)

Toes to bar

*STRICT 25 min time cap*


5 comments (Add your own)

1. Chelsea wrote:
I love this!!!

Thu, April 16, 2015 @ 9:04 PM

2. Keri wrote:
I've got my ankle weights ready.

Thu, April 16, 2015 @ 9:44 PM

3. Steph wrote:
Me too Keri because the Prancercise "trot is really hot."

Thu, April 16, 2015 @ 9:54 PM

4. Landon wrote:
Thanks for the shout! The women's sessions starts at 10:00 and my session starts at 12:30. There are going to be 3 total sessions and mine is the middle one. I hope to see a bunch of you there!

Fri, April 17, 2015 @ 11:12 AM

5. Dana S. wrote:
If you're real quiet right around dusk most week nights, you might be able to spot kasey chad and kyle doing prancercise in their weight vests down Salisbury St.


Fri, April 17, 2015 @ 11:54 AM

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