5 July 2016

5 July 2016

 Congrats Chelsea and Tara!

I hope that everyone had a safe and enjoyable weekend, happy birthday 'merica!

When you walk through the front doors of 7VCF make sure that you round the corner and check out the monthly PR board. It is directly above where you grab your whiteboards and foam rollers. Here we like to celebrate all of the amazing things that you accomplish on a monthly basis by randomly selecting one (or two) winners each month. This month we have these two bad ass ladies that are going home with these sweet limited edition, rare, never seen before, amazing, silver encrusted, diamond plated 7VCF towels. 


Did you hit a 500lb deadlift? Cool, write it on the board. 

Did you do a handstand against the wall for the first time? Awesome, write it on the board. 

Did you show up 3 days a week for 4 weeks in a row? Fantastic, write it on the damn board!


No PR is too big or too small to celebrate here at 7VCF. If you did something that you are proud of then let us know! We want to hear about it. We have a solid week of training ahead of us so make sure that you rehydrate after all of your weekend shenanigans and get rested up.

 Strength

EMOM 

Push Press

Pullups 


WOD

2 Rounds

400m Run

20 Burpees to OH target 


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