16 May 2016

16 May 2016

Motha' Nature, you crazy!

Don't let mother nature fool you, it really is spring. Through the hail, snow, and rain it looks like the sun will finally peek out and stay out for a while starting Tuesday. This is all via my super reliable iphone weather app however. So, until that sun starts to shine, let's stay inside and SQUAT!


Skill: Back Squat, sets of 5, out of the rack.

Workout of the Day

4 Rounds, for total reps:

2:30 Max Reps Wall Balls

0:30 Max Reps Double Unders


We love this pairing of movements here at 7VCF and like to program them more often than you may enjoy. They both demand you work on your coordination while the wall balls give you some weight training prep. Meanwhile, they BOTH elicit a cardiovascular response, so we're hitting several key components of fitness with just two movements in a short period of time. Enjoy!

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