• 21 November 2017


    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**

    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

  • 20 November 2017


    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**

    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

  • 17 November 2017



    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

    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


    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**

    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

  • 15 November 2017

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



    Workout of the Day

    10 Minute AMRAP

    20 Burpees
    30 Alternating Pistols

    **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

  • 14 November 2017


    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**

    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


  • 13 November 2017


    Workout of the Day

    Clean and Jerk

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


    **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

  • 10 November 2017



    Workout of the Day

    AMRAP 15

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

    **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

  • 9 November 2017

    Photos from the 2017 Reebok CrossFit Invitational are now available on Facebook. #CrossFit 📷 @rubywolff

    A post shared by The CrossFit Games (@crossfitgames) on


    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**

    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

  • 8 November 2017



    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**

    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

  • 7 November 2017


    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


    Workout of the Day

    A. Skill Practice Only

    Split Jerk


    B. 

    3 Rounds for time

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

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