http://www.rssboard.org/rss-specificationW.O.D. en-uswww.sevenvalleycrossfit.comDana Sopranonohttp://www.sevenvalleycrossfit.comSat, 21 Oct 2017 10:31:46 GMTW.O.D. W.O.D. Mon, 16 Oct 2017 17:09:41 GMT20 October 2017http://www.sevenvalleycrossfit.com/20-october-2017Fri, 20 Oct 2017 00:00:00 GMTDana SopranoWorkout of the Day20 Minute AMRAP5 Power Cleans (155/105)20 Alternating Pistols*Box News**Our 500 Club Party celebrates those who have come to 500 classes at Seven Valley CrossFit. This year we'll be inducting 17 members! They are:Amanda L.Chad M.Hannah PBFred C.Jared G.Kyle D.Libby C.Mike W.Shannon B.Tara G.Steve L.Steve T.Steve S.Shelly B.Shawn P.Su S.and Jake B.

]]>
Workout of the Day20 Minute AMRAP5 Power Cleans (155/105)20 Alternating Pistols*Box News**Our 500 Club Party celebrates those who have come to 500 classes at Seven Valley CrossFit. This year we'll be inducting 17 members! They are:Amanda L.Chad M.Hannah PBFred C.Jared G.Kyle D.Libby C.Mike W.Shannon B.Tara G.Steve L.Steve T.Steve S.Shelly B.Shawn P.Su S.and Jake B.

Workout of the Day

20 Minute AMRAP

5 Power Cleans (155/105)
20 Alternating Pistols

*Box News**

Our 500 Club Party celebrates those who have come to 500 classes at Seven Valley CrossFit. This year we'll be inducting 17 members! They are:

Amanda L.
Chad M.
Hannah PB
Fred C.
Jared G.
Kyle D.
Libby C.
Mike W.
Shannon B.
Tara G.
Steve L.
Steve T.
Steve S.
Shelly B.
Shawn P.
Su S.
and Jake B.

]]>
http://www.sevenvalleycrossfit.com/20-october-2017
19 September 2017http://www.sevenvalleycrossfit.com/19-september-20171Thu, 19 Oct 2017 00:00:00 GMTDana SopranoWay to go Pat and Sherwin!Workout of the DayFor Time1K Row100 Situps50 BurpeesCompare to May 26, 2017

]]>
Way to go Pat and Sherwin!Workout of the DayFor Time1K Row100 Situps50 BurpeesCompare to May 26, 2017

Way to go Pat and Sherwin!

Workout of the Day

For Time

1K Row
100 Situps
50 Burpees

Compare to May 26, 2017

]]>
http://www.sevenvalleycrossfit.com/19-september-20171
18 October 2017http://www.sevenvalleycrossfit.com/18-october-2017Wed, 18 Oct 2017 00:00:00 GMTDana SopranoWorkout of the Day10 Minute AMRAPMuscle Ups*We'll work on ring muscle ups before the wod. You'll have an option to do bar muscle ups if you don't have ring yet. OR, we you'll have this for a workout option:10 Minute AMRAP3 Pullups3 Dips

]]>
Workout of the Day10 Minute AMRAPMuscle Ups*We'll work on ring muscle ups before the wod. You'll have an option to do bar muscle ups if you don't have ring yet. OR, we you'll have this for a workout option:10 Minute AMRAP3 Pullups3 Dips

Workout of the Day

10 Minute AMRAP

Muscle Ups


*We'll work on ring muscle ups before the wod. You'll have an option to do bar muscle ups if you don't have ring yet. OR, we you'll have this for a workout option:

10 Minute AMRAP

3 Pullups
3 Dips

]]>
http://www.sevenvalleycrossfit.com/18-october-2017
17 October 2017http://www.sevenvalleycrossfit.com/17-october-20171Tue, 17 Oct 2017 00:00:00 GMTDana SopranoCoach Kasey is getting ready to toast our newest round of 500 Club members!If you got an invite, don't forget- Saturday night at 7pm we're celebrating you!Workout of the DayFor Time:50 Wall Balls (20/14)50 Deadlifts (185/125)50 HandStand PushUps

]]>
Coach Kasey is getting ready to toast our newest round of 500 Club members!If you got an invite, don't forget- Saturday night at 7pm we're celebrating you!Workout of the DayFor Time:50 Wall Balls (20/14)50 Deadlifts (185/125)50 HandStand PushUps

Coach Kasey is getting ready to toast our newest round of 500 Club members!
If you got an invite, don't forget- Saturday night at 7pm we're celebrating you!

Workout of the Day

For Time:

50 Wall Balls (20/14)
50 Deadlifts (185/125)
50 HandStand PushUps

]]>
http://www.sevenvalleycrossfit.com/17-october-20171
16 October 2017http://www.sevenvalleycrossfit.com/16-october-2017Mon, 16 Oct 2017 00:00:00 GMTDana SopranoGood luck to all our athletes competing as Festivus games today!!! #7VCFA post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Oct 14, 2017 at 6:40am PDTWorkout of the DayOverhead Squat5-5-5Hang Squat Snatch1-1-1We'll spend about 12 minutes with each movement once you're warmed up and after some technique work. Be prepared to keep loads low today to keep good mechanics if you need more practice with either movement.If these movements are challenging for you, then its more reaso...

]]>
Good luck to all our athletes competing as Festivus games today!!! #7VCFA post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Oct 14, 2017 at 6:40am PDTWorkout of the DayOverhead Squat5-5-5Hang Squat Snatch1-1-1We'll spend about 12 minutes with each movement once you're warmed up and after some technique work. Be prepared to keep loads low today to keep good mechanics if you need more practice with either movement.If these movements are challenging for you, then its more reaso...

Good luck to all our athletes competing as Festivus games today!!! #7VCF

A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on



Workout of the Day

Overhead Squat
5-5-5

Hang Squat Snatch
1-1-1

We'll spend about 12 minutes with each movement once you're warmed up and after some technique work. Be prepared to keep loads low today to keep good mechanics if you need more practice with either movement.

If these movements are challenging for you, then its more reason to come to class today. 

]]>
http://www.sevenvalleycrossfit.com/16-october-2017
13 October 2017http://www.sevenvalleycrossfit.com/13-october-2017Fri, 13 Oct 2017 00:00:00 GMTDana SopranoChanneling the strength and focus of last year's Festivus teams to the groups going this year! Good luck to you all and most importantly, have fun together!Jeremy and Mike B.Shawn and MarkAmy and Amanda G.Shelly and MichelleBeau and Steve S.Steve R. and JakePat and SherwinJill and Lisa...Workout of the DayIn teams of 3:4 Rounds Each:3 Minute AMRAP30/20 Cal.

]]>
Channeling the strength and focus of last year's Festivus teams to the groups going this year! Good luck to you all and most importantly, have fun together!Jeremy and Mike B.Shawn and MarkAmy and Amanda G.Shelly and MichelleBeau and Steve S.Steve R. and JakePat and SherwinJill and Lisa...Workout of the DayIn teams of 3:4 Rounds Each:3 Minute AMRAP30/20 Cal. Channeling the strength and focus of last year's Festivus teams to the groups going this year! Good luck to you all and most importantly, have fun together!

Jeremy and Mike B.
Shawn and Mark
Amy and Amanda G.
Shelly and Michelle
Beau and Steve S.
Steve R. and Jake
Pat and Sherwin
Jill and Lisa...


Workout of the Day

In teams of 3:

4 Rounds Each:

3 Minute AMRAP
30/20 Cal. Row or Bike
Max Effort Bar Facing Burpees
Rest 6 Minutes

*This is meant to be a nasty 3 minutes. The nastier you make it, the fitter you'll get.

]]>
http://www.sevenvalleycrossfit.com/13-october-2017
12 October 2017http://www.sevenvalleycrossfit.com/12-october-2017Thu, 12 Oct 2017 00:00:00 GMTDana SopranoWorkout of the Day25 Minute AMRAP15 Thrusters (65/45)250 M. Run15 Sumo Deadlift High Pull (65/45)

]]>
Workout of the Day25 Minute AMRAP15 Thrusters (65/45)250 M. Run15 Sumo Deadlift High Pull (65/45)


Workout of the Day

25 Minute AMRAP

15 Thrusters (65/45)
250 M. Run
15 Sumo Deadlift High Pull (65/45)

]]>
http://www.sevenvalleycrossfit.com/12-october-2017
11 October 2017http://www.sevenvalleycrossfit.com/11-october-2017Wed, 11 Oct 2017 00:00:00 GMTDana SopranoThe best t-shirt you'll ever own. No, really.Workout of the DayE3MOM x21 Minutes:Every 3 Minutes 4 Back Squats (80% 1RM)*This is similar to a the last heavy squatting day we had in which we used the same time domain for Front Squats. Just a little raw strength building.If you don't have a 1RM, no big deal, chat with your coach about a weight that's right for you for this work today.

]]>
The best t-shirt you'll ever own. No, really.Workout of the DayE3MOM x21 Minutes:Every 3 Minutes 4 Back Squats (80% 1RM)*This is similar to a the last heavy squatting day we had in which we used the same time domain for Front Squats. Just a little raw strength building.If you don't have a 1RM, no big deal, chat with your coach about a weight that's right for you for this work today. The best t-shirt you'll ever own. No, really.

Workout of the Day

E3MOM x21 Minutes:
Every 3 Minutes 

4 Back Squats (80% 1RM)

*This is similar to a the last heavy squatting day we had in which we used the same time domain for Front Squats. Just a little raw strength building.If you don't have a 1RM, no big deal, chat with your coach about a weight that's right for you for this work today.

]]>
http://www.sevenvalleycrossfit.com/11-october-2017
10 October 2017http://www.sevenvalleycrossfit.com/10-october-2017Mon, 09 Oct 2017 05:00:00 GMTDana SopranoWorkout of the Day5 Rounds for Time15 Pullups 30 Situps

]]>
Workout of the Day5 Rounds for Time15 Pullups 30 Situps


Workout of the Day

5 Rounds for Time

15 Pullups
30 Situps


]]>
http://www.sevenvalleycrossfit.com/10-october-2017
9 October 2017http://www.sevenvalleycrossfit.com/9-october-2017Sun, 08 Oct 2017 17:00:00 GMTDana SopranoWorkout of the DayA. Deadlift5 @ 50%4 @ 60%3 @ 70%2 @ 80%1 @ 85%B. 14 Minute AMRAP3 Deadlift (275/185)10 Toes to Bar15 Over the Bar Burpees

]]>
Workout of the DayA. Deadlift5 @ 50%4 @ 60%3 @ 70%2 @ 80%1 @ 85%B. 14 Minute AMRAP3 Deadlift (275/185)10 Toes to Bar15 Over the Bar Burpees

Workout of the Day

A. Deadlift
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 85%

B. 14 Minute AMRAP
3 Deadlift (275/185)
10 Toes to Bar
15 Over the Bar Burpees


]]>
http://www.sevenvalleycrossfit.com/9-october-2017
6 October 2017http://www.sevenvalleycrossfit.com/6-october-2017Fri, 06 Oct 2017 00:00:00 GMTDana SopranoWorkout of the DayFor Time400 M. KB Burden Carry (53/35)100 Box Step Ups (24/20)100 KB Swings400 M. KB Burden Carry(RX+ Hold your KB for all Step Ups)

]]>
Workout of the DayFor Time400 M. KB Burden Carry (53/35)100 Box Step Ups (24/20)100 KB Swings400 M. KB Burden Carry(RX+ Hold your KB for all Step Ups)

Workout of the Day

For Time

400 M. KB Burden Carry (53/35)
100 Box Step Ups (24/20)
100 KB Swings
400 M. KB Burden Carry

(RX+ Hold your KB for all Step Ups)


]]>
http://www.sevenvalleycrossfit.com/6-october-2017
5 October 2017http://www.sevenvalleycrossfit.com/5-october-2017Thu, 05 Oct 2017 00:00:00 GMTDana SopranoLast night I was named the Third Fittest Man on Earth for the second consecutive year. Not to cheers of the Crossfit community, or to the joy of my family, but alone at home, sitting at my kitchen table doing homework. I am happy and proud to be now named to the podium.

]]>
Last night I was named the Third Fittest Man on Earth for the second consecutive year. Not to cheers of the Crossfit community, or to the joy of my family, but alone at home, sitting at my kitchen table doing homework. I am happy and proud to be now named to the podium.

Last night I was named the Third Fittest Man on Earth for the second consecutive year. Not to cheers of the Crossfit community, or to the joy of my family, but alone at home, sitting at my kitchen table doing homework. I am happy and proud to be now named to the podium. I am overwhelmed and excited and frankly a little giddy. However, I'm also disappointed. Those precious moments at the Crossfit Games are ones that I work so hard all year for, and they are moments that I can never get back. I lost an event win, I lost the experience of having back to back podiums, and worst of all, I lost the chance to stand on that podium with a fellow Canadian. I’m glad that Crossfit is catching some big fish and showing that their testing works, but I’m sad to see this stain on the sport. Integrity in sport is so important. When someone cheats, they aren’t simply cheating the sport, they are cheating the other athletes who have sacrificed a lot to get where they are. This is just sad and unfair. There are no shortcuts to success. Success is made at the gym on a Tuesday afternoon when you are one piece into a 5 piece workout and you want to just call it and go home to watch Netflix, but you don't. Success is looking at the guy next to you and knowing if he works hard, you gotta work harder. It is built one rep, one grind, one workout at a time. So to anyone out there who thinks it might be a good idea to give him or herself that extra edge. Put down your PED and pick up a goddam barbell. Thanks everyone for the support. Let's work for a better, cleaner 2018 season. #crossfitgames #crossfit #cleansport #integrity #HWPO #podium #bringon2018 #reebok #reebokcanada #beanathlete #makeitcount #proenergyfit @crossfitgames @crossfit @reebokcanada @reebok @hatlex_canada @forging_heroes @proenergynutrition

A post shared by Patrick Vellner (@pvellner) on



Workout of the Day

"Interval Diane"

60 Seconds Max Reps Deadlifts (225/155)
60 Seconds Max Reps HandStand PushUps

45 Seconds Max Deadlifts
45 Seconds Max Handstand PushUps

30 Seconds Max Deadlifts
30 Seconds Max Handstand PushUps

15 Seconds Max Deadlifts
15 Seconds Max Handstand PushUps

*So, this is a spin on the classic benchmark workout "Diane". We've spent the last few months regularly deadlifting and putting in some solid handstand pushup skill work so it seemed fitting that we play around with Diane a bit.You get 5 minutes only to get in as many reps as possible, in the above timed format. You don't get the luxury of lots of rest time today like you might give yourself in Classic Diane; you just can't take any.

]]>
http://www.sevenvalleycrossfit.com/5-october-2017
4 October 2017http://www.sevenvalleycrossfit.com/4-october-2017Wed, 04 Oct 2017 00:00:00 GMTDana SopranoWorkout of the Day5 Rounds for time3 Strict Muscle Ups400 M. Run**A modified version of this workout for those that aren't strict MU-ing in a wod yet will focus on the strict pushing movement. Monday we got in a good amount of pulling with the ring rows/pullups, so today will just be pushing.

]]>
Workout of the Day5 Rounds for time3 Strict Muscle Ups400 M. Run**A modified version of this workout for those that aren't strict MU-ing in a wod yet will focus on the strict pushing movement. Monday we got in a good amount of pulling with the ring rows/pullups, so today will just be pushing.

Workout of the Day

5 Rounds for time

3 Strict Muscle Ups
400 M. Run

**A modified version of this workout for those that aren't strict MU-ing in a wod yet will focus on the strict pushing movement. Monday we got in a good amount of pulling with the ring rows/pullups, so today will just be pushing. Here's what it might look like for you:

5 Rounds for time

6 Strict Dips (ring, box or bar)
400 M. Run

OR

5 Rounds for time

12 PushUps
400 M. Run

]]>
http://www.sevenvalleycrossfit.com/4-october-2017
3 October 2017http://www.sevenvalleycrossfit.com/3-october-2017Tue, 03 Oct 2017 00:00:00 GMTDana SopranoWorkout of the Day20 Minute AMRAP100 Double Unders25 Lunge Steps (75/55)

]]>
Workout of the Day20 Minute AMRAP100 Double Unders25 Lunge Steps (75/55)


Workout of the Day

20 Minute AMRAP

100 Double Unders
25 Lunge Steps (75/55)

]]>
http://www.sevenvalleycrossfit.com/3-october-2017
2 October 2017http://www.sevenvalleycrossfit.com/2-october-2017Sun, 01 Oct 2017 20:00:00 GMTDana SopranoWorkout of the Day"Freestyle Fran"45 reps of each, in any combination you want to: Thrusters (95/65) Pullups

]]>
Workout of the Day"Freestyle Fran"45 reps of each, in any combination you want to: Thrusters (95/65) Pullups

Workout of the Day

"Freestyle Fran"

45 reps of each, in any combination you want to: 

Thrusters (95/65) 
Pullups


]]>
http://www.sevenvalleycrossfit.com/2-october-2017
29 September 2017http://www.sevenvalleycrossfit.com/29-september-2017Fri, 29 Sep 2017 00:00:00 GMTDana SopranoGreat work to Katie and Lydia for doing the Lift Up Autism Workout last Saturday morning at Open Gym! Thank you both for being a positive influence in the world and our gym.Workout of the DayE3MOM- 21 Minutes total3 Front Squats (80% 1RM)*Every 3 Minutes, one set of 3 Front Squats.*This Saturday at 8am open gym may be your last time to scribble something you're proud of on that September PR board! What have you been wanting to accomplish that you've been working for all summer?

]]>
Great work to Katie and Lydia for doing the Lift Up Autism Workout last Saturday morning at Open Gym! Thank you both for being a positive influence in the world and our gym.Workout of the DayE3MOM- 21 Minutes total3 Front Squats (80% 1RM)*Every 3 Minutes, one set of 3 Front Squats.*This Saturday at 8am open gym may be your last time to scribble something you're proud of on that September PR board! What have you been wanting to accomplish that you've been working for all summer?

Great work to Katie and Lydia for doing the Lift Up Autism Workout last Saturday morning at Open Gym! Thank you both for being a positive influence in the world and our gym.



Workout of the Day

E3MOM- 21 Minutes total

3 Front Squats (80% 1RM)

*Every 3 Minutes, one set of 3 Front Squats.

*This Saturday at 8am open gym may be your last time to scribble something you're proud of on that September PR board! What have you been wanting to accomplish that you've been working for all summer? Go test it out!

Save]]>
http://www.sevenvalleycrossfit.com/29-september-2017
28 September 2017http://www.sevenvalleycrossfit.com/28-september-2017Thu, 28 Sep 2017 00:00:00 GMTDana SopranoWorkout of the Day2  Rounds, to find your biggest set of unbroken movements...Minutes 0:00-2:00 Max Unbroken Set of Pullups, restMinutes 2:00-4:00 Max Reps Alternating Pistols Minutes 4:00-6:00 Max Unbroken Set of Wall Balls, rest (30/20)Minutes 6:00-8:00 Max Unbroken Set of Toes to Bar, restMinutes 8:00-10:00 Max Unbroken Set of PushUps (pause at the top is allowed)So, you'll get 2 Rounds (attempts) to find the most you can do in one set. The goal is one big set, then rest for the rema...

]]>
Workout of the Day2  Rounds, to find your biggest set of unbroken movements...Minutes 0:00-2:00 Max Unbroken Set of Pullups, restMinutes 2:00-4:00 Max Reps Alternating Pistols Minutes 4:00-6:00 Max Unbroken Set of Wall Balls, rest (30/20)Minutes 6:00-8:00 Max Unbroken Set of Toes to Bar, restMinutes 8:00-10:00 Max Unbroken Set of PushUps (pause at the top is allowed)So, you'll get 2 Rounds (attempts) to find the most you can do in one set. The goal is one big set, then rest for the rema...

Workout of the Day

2  Rounds, to find your biggest set of unbroken movements...

Minutes 0:00-2:00 Max Unbroken Set of Pullups, rest
Minutes 2:00-4:00 Max Reps Alternating Pistols
Minutes 4:00-6:00 Max Unbroken Set of Wall Balls, rest (30/20)
Minutes 6:00-8:00 Max Unbroken Set of Toes to Bar, rest
Minutes 8:00-10:00 Max Unbroken Set of PushUps (pause at the top is allowed)

So, you'll get 2 Rounds (attempts) to find the most you can do in one set. The goal is one big set, then rest for the remainder of that 2 minute time block. So, if you do 10 pullups and then drop off the bar, you're done with pullups until round 2. If you know you've done 8 unbroken pullups before, today you're going to stay on the bar until you get at least 9.

Here's a scaled version, for those of you that are wondering what some scaled movements might look like for this workout:

Minutes 0:00-2:00 Max Unbroken Set of Ring Rows, rest
Minutes 2:00-4:00 Max Reps Alternating Pistols to a box
Minutes 4:00-6:00 Max Unbroken Set of Wall Balls, rest (a weight you can get at least 10 in a row)
Minutes 6:00-8:00 Max Unbroken Set of Knee Raises, the goal is to hang on the pullup bar as long as you can.
Minutes 8:00-10:00 Max Unbroken Set of PushUps (pause at the top is allowed) Use a Band today instead of burpee style. Or, if you want to do burpee style pushups, just work for the full 2 minutes.

]]>
http://www.sevenvalleycrossfit.com/28-september-2017
27 September 2017http://www.sevenvalleycrossfit.com/27-september-2017Wed, 27 Sep 2017 00:00:00 GMTDana SopranoWorkout of the Day10K Run. (RX)OR5K Run.Compare to May 31, 2017OR10K Row.OR5K Row.*If you're planning on doing the 10K run or row, be prepared to be more than 1 hour. Your workout may extend you beyond the 1 hour class time, that's okay with us if that's okay with you.

]]>
Workout of the Day10K Run. (RX)OR5K Run.Compare to May 31, 2017OR10K Row.OR5K Row.*If you're planning on doing the 10K run or row, be prepared to be more than 1 hour. Your workout may extend you beyond the 1 hour class time, that's okay with us if that's okay with you.

Workout of the Day

10K Run. (RX)

OR

5K Run.
Compare to May 31, 2017


OR

10K Row.

OR

5K Row.

*If you're planning on doing the 10K run or row, be prepared to be more than 1 hour. Your workout may extend you beyond the 1 hour class time, that's okay with us if that's okay with you. If you're under a time constraint today you can choose the 5K version.

*5:30am CLASS-I'll be at the gym at 5am to unlock doors. If anyone wants a little extra time to do the 10K, show up at 5. We'll warm up, make sure you know the route and send you out to play early!

*We'll have printed out maps available for everyone to take with them for either running route (10k and 5k routes). Feel free to bring your phone/ipod for music or in case of emergency. Also be sure you have the gym's phone # in 607-299-4926 in case you need to inform us of something while you're out running.

*There are sidewalks for most, if not all of the route for both 10K and 5K, but be sure to wear something visible and always run against traffic if you have to be in the shoulder/road for some reason.


Save

]]>
http://www.sevenvalleycrossfit.com/27-september-2017
26 September 2017http://www.sevenvalleycrossfit.com/26-september-2017Tue, 26 Sep 2017 00:00:00 GMTDana SopranoWorkout of the Day"Randy"For Time75 Power Snatches (75/55)*Having a plan for Randy today is going to be super helpful to guide you through these reps. The video above shows some good examples of what a plan might look like. Have fun!*

]]>
Workout of the Day"Randy"For Time75 Power Snatches (75/55)*Having a plan for Randy today is going to be super helpful to guide you through these reps. The video above shows some good examples of what a plan might look like. Have fun!*

Workout of the Day

"Randy"

For Time

75 Power Snatches (75/55)

*Having a plan for Randy today is going to be super helpful to guide you through these reps. The video above shows some good examples of what a plan might look like. Have fun!*


]]>
http://www.sevenvalleycrossfit.com/26-september-2017
25 September 2017http://www.sevenvalleycrossfit.com/25-september-2017Sun, 24 Sep 2017 17:00:00 GMTDana SopranoMember Steven R. who joined in January 2017 just PR'd his Clean and Jerk last week as part of the 2018 Wodapalooza Online Qualifier! Great job and good luck with the rest of the workouts, Steve!Workout of the DayA.

]]>
Member Steven R. who joined in January 2017 just PR'd his Clean and Jerk last week as part of the 2018 Wodapalooza Online Qualifier! Great job and good luck with the rest of the workouts, Steve!Workout of the DayA.

Member Steven R. who joined in January 2017 just PR'd his Clean and Jerk last week as part of the 2018 Wodapalooza Online Qualifier! Great job and good luck with the rest of the workouts, Steve!

Workout of the Day

A. "Baseline"

For Time:

500 M. Row
40 Air Squats
30 Situps
20 PushUps
10 Pullups

Rest.


B. 

For Time:

40 Air Squats
30 Situps
20 Burpees

]]>
http://www.sevenvalleycrossfit.com/25-september-2017
22 September 2017http://www.sevenvalleycrossfit.com/22-september-2017Fri, 22 Sep 2017 00:00:00 GMTDana SopranoWorkout of the DayFor Time:1 Mile Run________________10 Rounds of:5 Pull Ups5 Push Ups________________1 Mile Run*So you'll start and end with a 1 Mile Run. If you're not comfortable with that distance, of course we can scale it down. If you'd like to wear your vest for this, go for it!

]]>
Workout of the DayFor Time:1 Mile Run________________10 Rounds of:5 Pull Ups5 Push Ups________________1 Mile Run*So you'll start and end with a 1 Mile Run. If you're not comfortable with that distance, of course we can scale it down. If you'd like to wear your vest for this, go for it!

Workout of the Day

For Time:

1 Mile Run
________________

10 Rounds of:
5 Pull Ups
5 Push Ups
________________

1 Mile Run

*So you'll start and end with a 1 Mile Run. If you're not comfortable with that distance, of course we can scale it down. If you'd like to wear your vest for this, go for it!

]]>
http://www.sevenvalleycrossfit.com/22-september-2017
21 September 2017http://www.sevenvalleycrossfit.com/21-september-2017Thu, 21 Sep 2017 00:00:00 GMTDana SopranoHAPPY BIRTHDAY COACH KYLE!Workout of the DayE2MOM x16 Minutes(8 Sets)3 Hang Power Cleans*Increase weight over the course of the 8 sets. Score will be the weight of your heaviest successful 3 reps.***BOX NEWS****Baseline is scheduled for Monday's workout! If you're not sure of your score from your intro session, ask a coach to look in your folder behind the desk, we should have it written down."**Also, due to other projects happening during weekend hours at the gym this month, we'...

]]>
HAPPY BIRTHDAY COACH KYLE!Workout of the DayE2MOM x16 Minutes(8 Sets)3 Hang Power Cleans*Increase weight over the course of the 8 sets. Score will be the weight of your heaviest successful 3 reps.***BOX NEWS****Baseline is scheduled for Monday's workout! If you're not sure of your score from your intro session, ask a coach to look in your folder behind the desk, we should have it written down."**Also, due to other projects happening during weekend hours at the gym this month, we&#39...

HAPPY BIRTHDAY COACH KYLE!

Workout of the Day

E2MOM x16 Minutes
(8 Sets)

3 Hang Power Cleans

*Increase weight over the course of the 8 sets. Score will be the weight of your heaviest successful 3 reps.*

**BOX NEWS**

**Baseline is scheduled for Monday's workout! If you're not sure of your score from your intro session, ask a coach to look in your folder behind the desk, we should have it written down."

**Also, due to other projects happening during weekend hours at the gym this month, we're NOT going to host the "Lift Up Autism" event on Sunday. You're welcome to still donate to the cause and hit the workout during an open gym sometime. Sorry for any confusion!

]]>
http://www.sevenvalleycrossfit.com/21-september-2017
20 September 2017http://www.sevenvalleycrossfit.com/20-september-2017Wed, 20 Sep 2017 00:00:00 GMTDana SopranoWorkout of the DayFor Time100 Double Unders75 Situps50 Box Jump Overs (24/20)25 Deadlifts (225/155)**This should be a quick little chipper with a solid flow from one rep to the next. Before the workout, you'll spend time with a percentage of your 1RM deadlift, so look that up if you don't have it memorized.**

]]>
Workout of the DayFor Time100 Double Unders75 Situps50 Box Jump Overs (24/20)25 Deadlifts (225/155)**This should be a quick little chipper with a solid flow from one rep to the next. Before the workout, you'll spend time with a percentage of your 1RM deadlift, so look that up if you don't have it memorized.**


Workout of the Day

For Time

100 Double Unders
75 Situps
50 Box Jump Overs (24/20)
25 Deadlifts (225/155)

**This should be a quick little chipper with a solid flow from one rep to the next. Before the workout, you'll spend time with a percentage of your 1RM deadlift, so look that up if you don't have it memorized.**

]]>
http://www.sevenvalleycrossfit.com/20-september-2017
19 September 2017http://www.sevenvalleycrossfit.com/19-september-2017Tue, 19 Sep 2017 00:00:00 GMTDana SopranoCONGRATS to all our 7VCF Members who participated in the Battle to Benefit The Badge on Saturday! Thank you for representing our community and business positively! I love to hear that our members were friendly and humble with great sportsmanship!Workout of the DayIn Teams of 2, share the work as you please:5 Minute AMRAPMax Calorie Row (repeat of 2016 Team Series workout)1 MInute Rest5 Minute AMRAPMax Reps SH2OH (115/80) (Also a repeat of 2016 CF Team Series workout)1 Minute Rest5 Minute AMRAPMa...

]]>
CONGRATS to all our 7VCF Members who participated in the Battle to Benefit The Badge on Saturday! Thank you for representing our community and business positively! I love to hear that our members were friendly and humble with great sportsmanship!Workout of the DayIn Teams of 2, share the work as you please:5 Minute AMRAPMax Calorie Row (repeat of 2016 Team Series workout)1 MInute Rest5 Minute AMRAPMax Reps SH2OH (115/80) (Also a repeat of 2016 CF Team Series workout)1 Minute Rest5 Minute AMRAPMa...

CONGRATS to all our 7VCF Members who participated in the Battle to Benefit The Badge on Saturday! Thank you for representing our community and business positively! I love to hear that our members were friendly and humble with great sportsmanship!


Workout of the Day

In Teams of 2, share the work as you please:

5 Minute AMRAP
Max Calorie Row (repeat of 2016 Team Series workout)

1 MInute Rest

5 Minute AMRAP
Max Reps SH2OH (115/80) (Also a repeat of 2016 CF Team Series workout)

1 Minute Rest

5 Minute AMRAP
Max Reps Air Squats (not a repeat, just squat)



Save]]>
http://www.sevenvalleycrossfit.com/19-september-2017
18 September 2017http://www.sevenvalleycrossfit.com/18-september-2017Sun, 17 Sep 2017 17:00:00 GMTDana SopranoThis weekend was full of competitions! Here's one of our newer members, Matt W. at a Powerlifting meet.

]]>
This weekend was full of competitions! Here's one of our newer members, Matt W. at a Powerlifting meet.

This weekend was full of competitions! Here's one of our newer members, Matt W. at a Powerlifting meet. I hear he set a new PR on the back squat at 560 lb! Great job Matt!


Workout of the Day

A. 12 Minute EMOM

  • single leg squats
  • russian twists
  • DB chest press

B. 10 Rounds

8 Second Hill Sprint

Rest walk back down

Your goal will be to make it to the same spot every round.


**Box News**

"Baseline" will be coming up next week! I'll let you know ahead of time the exact day so you can plan your schedules accordingly.

]]>
http://www.sevenvalleycrossfit.com/18-september-2017
15 September 2017http://www.sevenvalleycrossfit.com/15-september-2017Fri, 15 Sep 2017 00:00:00 GMTDana SopranoWhat's the deal with this website?Workout of the Day10 Rounds for time:5 Deadlift (225/155)5 Toes to Bar10 MINUTE CAP.

]]>
What's the deal with this website?Workout of the Day10 Rounds for time:5 Deadlift (225/155)5 Toes to Bar10 MINUTE CAP. What's the deal with this website?


Workout of the Day

10 Rounds for time:

5 Deadlift (225/155)
5 Toes to Bar

10 MINUTE CAP.

]]>
http://www.sevenvalleycrossfit.com/15-september-2017
14 September 2017http://www.sevenvalleycrossfit.com/14-september-2017Thu, 14 Sep 2017 00:00:00 GMTDana SopranoFor those that love pistols, or are working on them getting better, try these variations out at home!| PISTOLS & their progressions | ------------------------------------- ▪️There are many benefits to one legged squats, as they require a great amount of balance and flexibility, but they also fire up some smaller muscle groups in your legs. ---------------------------------------------- ▪️At the #cfgcourse we discuss and demo many scaling variations to the pistol but wanted to give you a prev...

]]>
For those that love pistols, or are working on them getting better, try these variations out at home!| PISTOLS & their progressions | ------------------------------------- ▪️There are many benefits to one legged squats, as they require a great amount of balance and flexibility, but they also fire up some smaller muscle groups in your legs. ---------------------------------------------- ▪️At the #cfgcourse we discuss and demo many scaling variations to the pistol but wanted to give you a prev...For those that love pistols, or are working on them getting better, try these variations out at home!

| PISTOLS & their progressions | ------------------------------------- ▪️There are many benefits to one legged squats, as they require a great amount of balance and flexibility, but they also fire up some smaller muscle groups in your legs. ---------------------------------------------- ▪️At the #cfgcourse we discuss and demo many scaling variations to the pistol but wanted to give you a preview for the next few days ----------------------------------------------- ▪️OPTION A: Behind ➖two styles (foot down or foot wrap) ✔️both styles require less ankle flexion bc leg is behind your body instead of in front 🔺Start w foot down & successfully balance for 10 pistols on each leg. 🔺Then try the foot wrap. Goal is slow & balanced. Try for 10 on each leg ------------------------------- Demo'd by #cfgcoach @pamelagnon 📹@rising crossfit 🤸‍♂️outfit @reebok ------------------------------- #cfg #cfgymnastics #cfgseminars #crossfitgymnastics #gymnasty #crossfit #cfgfamily #crossfittraining @crossfittraining @crossfit #cfgpistols --------------------------------------------- Want to know more?... come learn scaling/progressions/programming & more when you join us for a weekend course! Click link in bio or training.crossfit.com/gymnastics

A post shared by CrossFit Gymnastics (@cfgymnastics) on



Workout of the Day

A. Back Squat
5-5-5-5-5-5-5
@ 75% of your 1RM
Rest 2-3 minutes between.

No score today, just do work.

]]>
http://www.sevenvalleycrossfit.com/14-september-2017
13 September 2017http://www.sevenvalleycrossfit.com/13-september-2017Tue, 12 Sep 2017 05:00:00 GMTDana SopranoWorkout of the DayFor Time:50 Situps 25 Power Snatches (75/55)40 Situps 20 Power Snatches 30 Situps 15 Power Snatches 20 Situps 10 Power Snatches 10 Situps 5 Power Snatches Light and fast snatches is the name of the game today. 

]]>
Workout of the DayFor Time:50 Situps 25 Power Snatches (75/55)40 Situps 20 Power Snatches 30 Situps 15 Power Snatches 20 Situps 10 Power Snatches 10 Situps 5 Power Snatches Light and fast snatches is the name of the game today. 

Workout of the Day

For Time:

50 Situps 
25 Power Snatches (75/55)
40 Situps 
20 Power Snatches 
30 Situps 
15 Power Snatches 
20 Situps 
10 Power Snatches 
10 Situps 
5 Power Snatches 

Light and fast snatches is the name of the game today. 



]]>
http://www.sevenvalleycrossfit.com/13-september-2017
12 September 2017http://www.sevenvalleycrossfit.com/12-september-2017Tue, 12 Sep 2017 00:00:00 GMTDana SopranoPreviously unreleased footage of the first time you tried double-unders. (📽 Elizabeth Napier / @crossfitcrestview) #CrossFitGames #CrossFitA post shared by The CrossFit Games (@crossfitgames) on Sep 11, 2017 at 3:19pm PDTWorkout of the Day4 Rounds, each for time 500 M. Row 400 M.

]]>
Previously unreleased footage of the first time you tried double-unders. (📽 Elizabeth Napier / @crossfitcrestview) #CrossFitGames #CrossFitA post shared by The CrossFit Games (@crossfitgames) on Sep 11, 2017 at 3:19pm PDTWorkout of the Day4 Rounds, each for time 500 M. Row 400 M.


Workout of the Day

4 Rounds, each for time

500 M. Row
400 M. Run
30 Double Unders

Rest as needed to go hard again for the next round. This means that your speed for each movement should be a sprint and that each round should be similar in time. If your second round is much slower, then rest longer so your 3rd round gets fast again. Scores for the whiteboard will be both your fastest and your slowest round, so aim for them both to be fast! 

]]>
http://www.sevenvalleycrossfit.com/12-september-2017
11 September 2017http://www.sevenvalleycrossfit.com/11-september-2017Sun, 10 Sep 2017 17:00:00 GMTDana SopranoCongrats to these athletes that competed in the I-town Throwdown this weekend! Final Standings were something like this:Matt + Kyle 3rd- Men's RX Jared + Kasey 15th Men's RX John + Mike 17th Men's RX Kay + Nicole 7th- Women's Scaled Jake + Steve 4th- Men's Scaled7VCF athletes ready to take on a full day of competition at I Town Throwdown ☺😑☀#7VCFA post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Sep 9, 2017 at 6:04am PDTWorkout of the DayFor Time:50 Alternating...

]]>
Congrats to these athletes that competed in the I-town Throwdown this weekend! Final Standings were something like this:Matt + Kyle 3rd- Men's RX Jared + Kasey 15th Men's RX John + Mike 17th Men's RX Kay + Nicole 7th- Women's Scaled Jake + Steve 4th- Men's Scaled7VCF athletes ready to take on a full day of competition at I Town Throwdown ☺😑☀#7VCFA post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Sep 9, 2017 at 6:04am PDTWorkout of the DayFor Time:50 Alternating...Congrats to these athletes that competed in the I-town Throwdown this weekend! Final Standings were something like this:

Matt + Kyle 3rd- Men's RX
Jared + Kasey 15th Men's RX
John + Mike 17th Men's RX

Kay + Nicole 7th- Women's Scaled
Jake + Steve 4th- Men's Scaled

7VCF athletes ready to take on a full day of competition at I Town Throwdown ☺😑☀#7VCF

A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on


Workout of the Day

For Time:

50 Alternating Pistols
50 Burpees
50 Wall Balls
50 Burpees
100 Lunge Steps
43 Burpees

We shall remember this day not because of the tragedy that took place, but for the heroic individuals that are no longer with us. Each of the 343 repetitions you complete today can be done in memory of the 343 firefighters that gave their lives to do what was right.

]]>
http://www.sevenvalleycrossfit.com/11-september-2017
8 September 2017http://www.sevenvalleycrossfit.com/8-september-2017Fri, 08 Sep 2017 00:00:00 GMTDana SopranoDid some fitness outside the gym this morning and hit the trails at Lime Hollow. Great start into the long weekend. #7vcf #WhereisAudraleigh #TrailRunA post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Sep 2, 2017 at 8:58am PDTWorkout of the DayA.

]]>
Did some fitness outside the gym this morning and hit the trails at Lime Hollow. Great start into the long weekend. #7vcf #WhereisAudraleigh #TrailRunA post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Sep 2, 2017 at 8:58am PDTWorkout of the DayA.


Workout of the Day

A.
10 Minute EMOM
Hang Snatch x3 reps @ 60% of your 1RM.

No score for this part, the focus is on feeling the technique and the bar brush the hips on the way up into your extension.

B.
2 Rounds of all out effort:

30 Seconds Max Reps Box Jumps (24/20)
30 Seconds Rest
30 Seconds Max Reps Over the Bar Burpees
30 Seconds Rest

]]>
http://www.sevenvalleycrossfit.com/8-september-2017
7 September 2017http://www.sevenvalleycrossfit.com/7-september-2017Thu, 07 Sep 2017 00:00:00 GMTDana SopranoThis year we're going to host this fundraising event at our gym! We're going to hold the workout on Sunday, September 24th @ from 9-10:00am. If you'd like to participate you can sign up here:Lift Up AutismWorkout of the Day8 Minute AMRAP2-4-6-8-10.....etc...Shoulder to Overhead (115/75)Pullups

]]>
This year we're going to host this fundraising event at our gym! We're going to hold the workout on Sunday, September 24th @ from 9-10:00am. If you'd like to participate you can sign up here:Lift Up AutismWorkout of the Day8 Minute AMRAP2-4-6-8-10.....etc...Shoulder to Overhead (115/75)Pullups

This year we're going to host this fundraising event at our gym! We're going to hold the workout on Sunday, September 24th @ from 9-10:00am. If you'd like to participate you can sign up here:

Lift Up Autism


Workout of the Day

8 Minute AMRAP

2-4-6-8-10.....etc...

Shoulder to Overhead (115/75)
Pullups

]]>
http://www.sevenvalleycrossfit.com/7-september-2017
6 September 2017http://www.sevenvalleycrossfit.com/6-september-2017Wed, 06 Sep 2017 00:00:00 GMTDana Soprano“'The longer they were in the gym, the less likely it was that they had done any significant training at all.'” #crossfit #opengymA post shared by The Overheard Press (@theoverheardpress) on Sep 5, 2017 at 8:16am PDTWorkout of the DayFor Time: 1K Row 150 Double Unders 2 Mile Run not a barbell in sight....Save

]]>
“'The longer they were in the gym, the less likely it was that they had done any significant training at all.'” #crossfit #opengymA post shared by The Overheard Press (@theoverheardpress) on Sep 5, 2017 at 8:16am PDTWorkout of the DayFor Time: 1K Row 150 Double Unders 2 Mile Run not a barbell in sight....Save


Workout of the Day

For Time:

1K Row
150 Double Unders
2 Mile Run

not a barbell in sight....

Save

]]>
http://www.sevenvalleycrossfit.com/6-september-2017
5 September 2017http://www.sevenvalleycrossfit.com/5-september-2017Tue, 05 Sep 2017 00:00:00 GMTDana SopranoLook at that Labor Day WOD crew! :-)Workout of the Day10 Rounds1 Minute Max Effort Squat Cleans (95/65)1 Minute RestScore is total reps over the 10 rounds of work. **Happy First Day back to work Teachers!

]]>
Look at that Labor Day WOD crew! :-)Workout of the Day10 Rounds1 Minute Max Effort Squat Cleans (95/65)1 Minute RestScore is total reps over the 10 rounds of work. **Happy First Day back to work Teachers!

Look at that Labor Day WOD crew! :-)


Workout of the Day

10 Rounds

1 Minute Max Effort Squat Cleans (95/65)
1 Minute Rest

Score is total reps over the 10 rounds of work. 

**Happy First Day back to work Teachers!

]]>
http://www.sevenvalleycrossfit.com/5-september-2017
1 September 2017http://www.sevenvalleycrossfit.com/1-september-2017Fri, 01 Sep 2017 00:00:00 GMTDana SopranoLast year's Labor Day WOD @ Beaudry Park crew!Workout of the Day6 Rounds for time:5 Handstand Pushups10 KB Swing (53/35)8 Minute TIMECAPCompare to 4/6/2015**Saturday, September 2- Trail run @ Lime Hollow with Kyle 9am-**Monday, September 4- Labor Day WOD @ Beaudry Park @ 9am-

]]>
Last year's Labor Day WOD @ Beaudry Park crew!Workout of the Day6 Rounds for time:5 Handstand Pushups10 KB Swing (53/35)8 Minute TIMECAPCompare to 4/6/2015**Saturday, September 2- Trail run @ Lime Hollow with Kyle 9am-**Monday, September 4- Labor Day WOD @ Beaudry Park @ 9am-

Last year's Labor Day WOD @ Beaudry Park crew!

Workout of the Day

6 Rounds for time:

5 Handstand Pushups
10 KB Swing (53/35)

8 Minute TIMECAP

Compare to 4/6/2015

**Saturday, September 2- Trail run @ Lime Hollow with Kyle 9am-

**Monday, September 4- Labor Day WOD @ Beaudry Park @ 9am-

]]>
http://www.sevenvalleycrossfit.com/1-september-2017
31 August 2017http://www.sevenvalleycrossfit.com/31-august-2017Thu, 31 Aug 2017 00:00:00 GMTDana SopranoDon't listen to Evil Kermit ... #CrossFitTeamSeries - Find a partner and pair up at Games.CrossFit.com. Link in bio #CrossFitA post shared by The CrossFit Games (@crossfitgames) on Aug 28, 2017 at 5:20pm PDTIf you're looking into making a team for the CF Team Series this year, be sure to look into all the details of the event and when you need to complete your multiple workouts by.

]]>
Don't listen to Evil Kermit ... #CrossFitTeamSeries - Find a partner and pair up at Games.CrossFit.com. Link in bio #CrossFitA post shared by The CrossFit Games (@crossfitgames) on Aug 28, 2017 at 5:20pm PDTIf you're looking into making a team for the CF Team Series this year, be sure to look into all the details of the event and when you need to complete your multiple workouts by.


If you're looking into making a team for the CF Team Series this year, be sure to look into all the details of the event and when you need to complete your multiple workouts by. If you and your partner can make it to open gym times just fine, then you should sign up. If you really want to do it but are unsure of getting them done at open gym, then contact me (Dana) at danasoprano@gmail.com to see if we can mutually agree on some "extra" open gym time so you can still do your workouts. We won't be able to staff the gym 24 hours a day for the two weeks, but we can probably figure out a little extra time over the weekends if needed.


Workout of the Day

7 Minute AMRAP
3 Deadlifts (60%)
15 Double Unders

]]>
http://www.sevenvalleycrossfit.com/31-august-2017
30 August 2017http://www.sevenvalleycrossfit.com/30-august-2017Wed, 30 Aug 2017 00:00:00 GMTDana SopranoWorkout of the Day5 Rounds for time:100 M. Farmer Carry (50/35)20 Deficit PushUps-hands on dumbells10 Push Jerks20 MINUTE TIMECAP

]]>
Workout of the Day5 Rounds for time:100 M. Farmer Carry (50/35)20 Deficit PushUps-hands on dumbells10 Push Jerks20 MINUTE TIMECAP

Workout of the Day

5 Rounds for time:

100 M. Farmer Carry (50/35)
20 Deficit PushUps-hands on dumbells
10 Push Jerks

20 MINUTE TIMECAP

]]>
http://www.sevenvalleycrossfit.com/30-august-2017
29 August 2017http://www.sevenvalleycrossfit.com/29-august-2017Tue, 29 Aug 2017 00:00:00 GMTDana SopranoWorkout of the DayA. Back Squat- Build to a heavy singleB. Max Reps @ 85%*This is a test for me, Dana, to see results of.

]]>
Workout of the DayA. Back Squat- Build to a heavy singleB. Max Reps @ 85%*This is a test for me, Dana, to see results of.


Workout of the Day

A. Back Squat- Build to a heavy single
B. Max Reps @ 85%

*This is a test for me, Dana, to see results of. Coaches will have a clipboard behind the desk for you to write down A and B scores for me to have. It will tell Coaches a lot about how your body is built, what types of muscle fibers you have predominantly and what kind of training will help you help you improve most. There is no good or bad result of B, everyone may get a different score and that's okay.

**Box News**

Monday the gym will be closed for Labor Day. However, our 4th annual Labor Day WOD will be in full effect at 9am at Beaudry Park!

]]>
http://www.sevenvalleycrossfit.com/29-august-2017
28 August 2017http://www.sevenvalleycrossfit.com/28-august-2017Sun, 27 Aug 2017 20:00:00 GMTDana SopranoWeek 2 of #FridayNightFights winners! #wallballs #flashbackto17.4 #partnersincrime Men's Masters- 1st place: Mark and Shawn Men's RX: 1st Place: Stephen and Jared 2nd Place: Chad and Fred Women's RX: 1st Place: Nicole and Chelsea 2nd Place: Hannah and Kristen Women's Scaled 1st Place: Kristina and Libby 2nd Place: Tie between Randi and Amanda and Steph and Maria!A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Aug 26, 2017 at 10:45am PDTWorkout of the Day12 Minute...

]]>
Week 2 of #FridayNightFights winners! #wallballs #flashbackto17.4 #partnersincrime Men's Masters- 1st place: Mark and Shawn Men's RX: 1st Place: Stephen and Jared 2nd Place: Chad and Fred Women's RX: 1st Place: Nicole and Chelsea 2nd Place: Hannah and Kristen Women's Scaled 1st Place: Kristina and Libby 2nd Place: Tie between Randi and Amanda and Steph and Maria!A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Aug 26, 2017 at 10:45am PDTWorkout of the Day12 Minute...


Workout of the Day

12 Minute AMRAP

40-30-20-10
Box Jumps (24/20)
AbMat Situps

*Score is total reps. If you finish your 10th situp with time remaining, you'll go back and start on the set of 40 box jumps again.

**Box News**

The gym will be closed this Saturday 9/2, but Coach Kyle will meet you at Lime Hollow Nature Center (Visitor's Center on McLean Road) for a trail run at 9am.

Monday, 9/4 is our 4th annual Labor Day WOD @ Beaudry Park! Be there at 9am. 

]]>
http://www.sevenvalleycrossfit.com/28-august-2017
25 August 2017http://www.sevenvalleycrossfit.com/25-august-2017Thu, 24 Aug 2017 05:00:00 GMTDana SopranoWorkout of the DayFor Time:5 Rounds:3 Strict Chin Ups6 Push Ups9 Air Squats, then:100 Double Unders4 Rounds:3 Strict Chin Ups6 Push Ups9 Air Squats, then:75 Double Unders3 Rounds:3 Strict Chin Ups6 Push Ups9 Air Squats, then:50 Double Unders2 Rounds:3 Strict Chin Ups6 Push Ups9 Air Squats, then:25 Double Unders1 Round:3 Strict Chin Ups6 Push Ups9 Air Squats, then:done.

]]>
Workout of the DayFor Time:5 Rounds:3 Strict Chin Ups6 Push Ups9 Air Squats, then:100 Double Unders4 Rounds:3 Strict Chin Ups6 Push Ups9 Air Squats, then:75 Double Unders3 Rounds:3 Strict Chin Ups6 Push Ups9 Air Squats, then:50 Double Unders2 Rounds:3 Strict Chin Ups6 Push Ups9 Air Squats, then:25 Double Unders1 Round:3 Strict Chin Ups6 Push Ups9 Air Squats, then:done.

Workout of the Day

For Time:

5 Rounds:
3 Strict Chin Ups
6 Push Ups
9 Air Squats, then:
100 Double Unders

4 Rounds:
3 Strict Chin Ups
6 Push Ups
9 Air Squats, then:
75 Double Unders

3 Rounds:
3 Strict Chin Ups
6 Push Ups
9 Air Squats, then:
50 Double Unders

2 Rounds:
3 Strict Chin Ups
6 Push Ups
9 Air Squats, then:
25 Double Unders

1 Round:
3 Strict Chin Ups
6 Push Ups
9 Air Squats, then:
done.

]]>
http://www.sevenvalleycrossfit.com/25-august-2017
24 August 2017http://www.sevenvalleycrossfit.com/24-august-2017Thu, 24 Aug 2017 00:00:00 GMTDana SopranoJust taking a dip #icanteven @titotheraccoonA post shared by I Can't Even (@icanteven) on Aug 21, 2017 at 10:02am PDTWorkout of the DayFor Time10-8-6-4-2 Squat Cleans (135/95) 250 M. Run after each set of cleans. 16 MINUTE TIMECAP This should be a fun one.

]]>
Just taking a dip #icanteven @titotheraccoonA post shared by I Can't Even (@icanteven) on Aug 21, 2017 at 10:02am PDTWorkout of the DayFor Time10-8-6-4-2 Squat Cleans (135/95) 250 M. Run after each set of cleans. 16 MINUTE TIMECAP This should be a fun one.

Just taking a dip #icanteven @titotheraccoon

A post shared by I Can't Even (@icanteven) on


Workout of the Day

For Time

10-8-6-4-2
Squat Cleans (135/95)
250 M. Run after each set of cleans.
16 MINUTE TIMECAP

This should be a fun one. Nothing too heavy, you pick your own strategy. Go fast and unbroken on the cleans and use the run as recovery, or go fast singles or doubles on the cleans and sprint the runs. You do you and have fun today.

]]>
http://www.sevenvalleycrossfit.com/24-august-2017
23 August 2017http://www.sevenvalleycrossfit.com/23-august-2017Wed, 23 Aug 2017 00:00:00 GMTDana SopranoPatty, a member for a little over a year and a half now has been crushing some milestones lately. A couple weeks ago she competed in the 2017 survival games in Ohio with her daughter! Which included a 1.62 mile ruck run carrying a 25# plate through a stream and up some muddy hills.

]]>
Patty, a member for a little over a year and a half now has been crushing some milestones lately. A couple weeks ago she competed in the 2017 survival games in Ohio with her daughter! Which included a 1.62 mile ruck run carrying a 25# plate through a stream and up some muddy hills.


Workout of the Day

Split Jerk

3-3-3-3-3

Post heaviest load for 3 reps to whiteboard today.

]]>
http://www.sevenvalleycrossfit.com/23-august-2017
22 August 2017http://www.sevenvalleycrossfit.com/22-august-2017Tue, 22 Aug 2017 00:00:00 GMTDana SopranoVARIATIONSRX 185/125 lb. bar, Toes to Bar, 20/14 lb. Medicine BallSCALED AND MASTERS 45+ 135/95 lb.

]]>
VARIATIONSRX 185/125 lb. bar, Toes to Bar, 20/14 lb. Medicine BallSCALED AND MASTERS 45+ 135/95 lb.

VARIATIONS
RX 185/125 lb. bar, Toes to Bar, 20/14 lb. Medicine Ball
SCALED AND MASTERS 45+ 135/95 lb. bar, Hanging Knee Raises, 14/10 lb. Medicine Ball

Workout of the Day

5 Rounds for time
5 Deadlift (75% of your 1RM)
30 AbMat Situps

***This percentage, on an ideal day, should be completely do-able for a 5x5 without losing form. If it doesn't feel right while you warmup for it, don't force yourself to do 75%, one wod is not worth having a sore back for the rest of the week. You'll miss out on too much other fun! But if it feels strong, go for it!

Save

]]>
http://www.sevenvalleycrossfit.com/22-august-2017
21 August 2017http://www.sevenvalleycrossfit.com/21-august-2017Sun, 20 Aug 2017 17:00:00 GMTDana SopranoWinners from Week 1 of our Friday Night Fights! RX Men: Mike W. and Chad M.

]]>
Winners from Week 1 of our Friday Night Fights! RX Men: Mike W. and Chad M.


Workout of the Day

A. 5 Rounds
30s max effort calorie row
90s rest

B. 5 Rounds
30s max effort burpees to oh target
90s rest

C. 5 Rounds
30s max effort thrusters (75/55)
90s rest

**SAVE THE DATES**

Friday, August 25th- Week 2 of Friday Night Fights! Workout announced in tomorrow's BLOG!

Saturday, September 2nd- Trail Run @ Lime Hollow with Coach Kyle- 9am

Monday, September 4th- Labor Day WOD @ Beaudry Park @ 9am

]]>
http://www.sevenvalleycrossfit.com/21-august-2017
18 August 2017http://www.sevenvalleycrossfit.com/18-august-2017Fri, 18 Aug 2017 00:00:00 GMTDana SopranoWorkout of the DayMORNING CLASSES AND 4:30PM ONLY TODAY10 Minute EMOM:15 Situps, max effort air squatsRest 5 Minutes10 Minute EMOM:8 Tuck-Ups, max effort pistols***Box News- come join us from 6-8pm for Week 1 of our Friday Night Fights! There are sweet prizes in the works and some fun give-aways and great atmosphere! It's like a mini-open for August!

]]>
Workout of the DayMORNING CLASSES AND 4:30PM ONLY TODAY10 Minute EMOM:15 Situps, max effort air squatsRest 5 Minutes10 Minute EMOM:8 Tuck-Ups, max effort pistols***Box News- come join us from 6-8pm for Week 1 of our Friday Night Fights! There are sweet prizes in the works and some fun give-aways and great atmosphere! It's like a mini-open for August!

Workout of the Day

MORNING CLASSES AND 4:30PM ONLY TODAY

10 Minute EMOM:

15 Situps,
max effort air squats

Rest 5 Minutes

10 Minute EMOM:

8 Tuck-Ups,
max effort pistols

***Box News- come join us from 6-8pm for Week 1 of our Friday Night Fights! There are sweet prizes in the works and some fun give-aways and great atmosphere! It's like a mini-open for August! New members, you're welcome too- come workout or just come for the fun of cheering people on!

]]>
http://www.sevenvalleycrossfit.com/18-august-2017
17 August 2017http://www.sevenvalleycrossfit.com/17-august-2017Thu, 17 Aug 2017 00:00:00 GMTDana SopranoCalling all 7VCF members! Don't miss your chance to participate in our Friday Night Fights competition this week! Fitness, fun friendly competition, give aways and unique prizes!

]]>
Calling all 7VCF members! Don't miss your chance to participate in our Friday Night Fights competition this week! Fitness, fun friendly competition, give aways and unique prizes!


Workout of the Day

8 Minute AMRAP

40 Double Unders
10 Alternating Dumbbell Snatches (50/35)

]]>
http://www.sevenvalleycrossfit.com/17-august-2017
16 August 2017http://www.sevenvalleycrossfit.com/16-august-2017Wed, 16 Aug 2017 00:00:00 GMTDana SopranoHere's a flashback to Week 2 winners from last year's Friday Night Fights when the workout was Isabel!Workout of the Day3 Rounds for your best times: In 3 Minutes, complete as quickly as possible: 7 Deadlifts, 6 Cleans, 5 Snatches (155/105) In 3 Minutes, complete as  quickly as possible:  7 Pullups, 6 Chest to bar pullups, 5 Bar Muscle Ups(a really nice scaled version of this part might be: 7 Ring Rows, 6 Jumping Pullups, 5 Jumping Chest to Bar)In 3 Minutes,...

]]>
Here's a flashback to Week 2 winners from last year's Friday Night Fights when the workout was Isabel!Workout of the Day3 Rounds for your best times: In 3 Minutes, complete as quickly as possible: 7 Deadlifts, 6 Cleans, 5 Snatches (155/105) In 3 Minutes, complete as  quickly as possible:  7 Pullups, 6 Chest to bar pullups, 5 Bar Muscle Ups(a really nice scaled version of this part might be: 7 Ring Rows, 6 Jumping Pullups, 5 Jumping Chest to Bar)In 3 Minutes,...

Here's a flashback to Week 2 winners from last year's Friday Night Fights when the workout was Isabel!

Workout of the Day

3 Rounds for your best times: 

In 3 Minutes, complete as quickly as possible: 

7 Deadlifts, 6 Cleans, 5 Snatches (155/105) 

In 3 Minutes, complete as  quickly as possible: 

 7 Pullups, 6 Chest to bar pullups, 5 Bar Muscle Ups
(a really nice scaled version of this part might be: 7 Ring Rows, 6 Jumping Pullups, 5 Jumping Chest to Bar)

In 3 Minutes, complete as quickly as possible:

20 Cal. Row

*For each of these you'll get your work done as quickly as possible and then rest until the 3 minutes is up. You'll start the next 3 minutes at a new "station". You'll go through all 3 "stations", three times.

]]>
http://www.sevenvalleycrossfit.com/16-august-2017
15 August 2017http://www.sevenvalleycrossfit.com/15-august-2017Tue, 15 Aug 2017 00:30:00 GMTDana SopranoWorkout of the DayFor Time:800 M. Run50 Push Ups With 1 second pause at plank400 M. Run25 Strict HandStand Pushups250 M.

]]>
Workout of the DayFor Time:800 M. Run50 Push Ups With 1 second pause at plank400 M. Run25 Strict HandStand Pushups250 M.


Workout of the Day

For Time:

800 M. Run
50 Push Ups With 1 second pause at plank
400 M. Run
25 Strict HandStand Pushups
250 M. Run

18 Minute TIMECAP.

]]>
http://www.sevenvalleycrossfit.com/15-august-2017
14 August 2017http://www.sevenvalleycrossfit.com/14-august-2017Sun, 13 Aug 2017 18:00:00 GMTDana SopranoHere are some details for part A of the Friday Night Fights workout! Also, signup sheet for heat times will be on the counter at the gym. Please fill your name in with pencil and plan to be here 20 minutes early to get yourself warmed up.

]]>
Here are some details for part A of the Friday Night Fights workout! Also, signup sheet for heat times will be on the counter at the gym. Please fill your name in with pencil and plan to be here 20 minutes early to get yourself warmed up.

Here are some details for part A of the Friday Night Fights workout! Also, signup sheet for heat times will be on the counter at the gym. Please fill your name in with pencil and plan to be here 20 minutes early to get yourself warmed up. Heat times listed are heat START times, not the time that you need to walk in the door.

RX
Men will use 135 lb. barbell and a 24 inch box
Women will use a 95 lb. barbell and 20 inch box
SCALED
Men 95, 24 (step ups ok)
Women 65, 20 (step ups ok)
MASTERS 45+
Men 75, 24 (step ups ok)
Women 50, 20 (step ups ok)


Workout of the Day

A. EMOM x10
1 Power Clean

B. 10 Rounds for time:
5 Power Cleans (115/75)
10 Alternating Lunges

11 Minute CAP.

In part A you can build as heavy as you're comfortable to keep the movement smooth. Coaches are going to encourage you to stay under 85% or so to really dial in that technique. In part B, you'll go real light and practice some barbell cycling. Part B should not be heavy so you need to do what is light for you.

]]>
http://www.sevenvalleycrossfit.com/14-august-2017
11 August 2017http://www.sevenvalleycrossfit.com/11-august-2017Fri, 11 Aug 2017 00:00:00 GMTDana SopranoWhen you run out of blog post ideas...Workout of the Day7 Rounds, for max reps:1 Minute Double Unders 1 MInute Burpees over the bar 1 Minute Back Squats (135/95) 1 Minute Rest

]]>
When you run out of blog post ideas...Workout of the Day7 Rounds, for max reps:1 Minute Double Unders 1 MInute Burpees over the bar 1 Minute Back Squats (135/95) 1 Minute Rest

When you run out of blog post ideas...

Workout of the Day

7 Rounds, for max reps:

1 Minute Double Unders
1 MInute Burpees over the bar
1 Minute Back Squats (135/95)
1 Minute Rest

]]>
http://www.sevenvalleycrossfit.com/11-august-2017
10 August 2017http://www.sevenvalleycrossfit.com/10-august-2017Thu, 10 Aug 2017 00:00:00 GMTDana SopranoTo sign up, visit our website schedule and click the event. Unfortunately "events" like this do not show up in your regular class calendar in the Zen Planner app, because its not a "class". Workout of the Day17 Minute AMRAP8 Pullups10 Box Jumps (24/20)12 KettleBell Swings (53/35)

]]>
To sign up, visit our website schedule and click the event. Unfortunately "events" like this do not show up in your regular class calendar in the Zen Planner app, because its not a "class". Workout of the Day17 Minute AMRAP8 Pullups10 Box Jumps (24/20)12 KettleBell Swings (53/35)

To sign up, visit our website schedule and click the event. Unfortunately "events" like this do not show up in your regular class calendar in the Zen Planner app, because its not a "class". 


Workout of the Day

17 Minute AMRAP

8 Pullups
10 Box Jumps (24/20)
12 KettleBell Swings (53/35)

]]>
http://www.sevenvalleycrossfit.com/10-august-2017
9 August 2017http://www.sevenvalleycrossfit.com/9-august-2017Tue, 08 Aug 2017 05:00:00 GMTDana SopranoHave you heard the good word? Coach Ben and member Tom H. are in a band together!

]]>
Have you heard the good word? Coach Ben and member Tom H. are in a band together!

Have you heard the good word? Coach Ben and member Tom H. are in a band together! They're going to rock out at the Homer Center for the Arts next Thursday at 7pm. Go check 'em out!

Workout of the Day

Deadlift
5-5-5-5-5

]]>
http://www.sevenvalleycrossfit.com/9-august-2017
8 August 2017http://www.sevenvalleycrossfit.com/8-august-2017Tue, 08 Aug 2017 00:00:00 GMTDana SopranoWorkout of the DayFor Total Time:12-9-6Squat Snatch (95/65)HandStand PushUPRest Exactly 3 Minutes9-6-3Squat Snatch (95/65)HandStand PushUP*I'd like to continue with some of the hspu momentum we built up over last week. The low number of reps means speedy efficiency for those that have hspu well. See if you can dial it in and go unbroken with both movements.

]]>
Workout of the DayFor Total Time:12-9-6Squat Snatch (95/65)HandStand PushUPRest Exactly 3 Minutes9-6-3Squat Snatch (95/65)HandStand PushUP*I'd like to continue with some of the hspu momentum we built up over last week. The low number of reps means speedy efficiency for those that have hspu well. See if you can dial it in and go unbroken with both movements.


Workout of the Day

For Total Time:

12-9-6
Squat Snatch (95/65)
HandStand PushUP

Rest Exactly 3 Minutes

9-6-3
Squat Snatch (95/65)
HandStand PushUP


*I'd like to continue with some of the hspu momentum we built up over last week. The low number of reps means speedy efficiency for those that have hspu well. See if you can dial it in and go unbroken with both movements. It may also mean that its a good time to try out a more challenging setup if you're still an abmat(s) stacker... You can chat with your coach about the best course of action for you. If you're not yet comfortable upside down, that's okay, its always a work in progress. You will have time to practice some kickups and then scale to an overhead strength builder for the workout (some kind of overhead press). 

]]>
http://www.sevenvalleycrossfit.com/8-august-2017
7 August 2017http://www.sevenvalleycrossfit.com/7-august-2017Sun, 06 Aug 2017 05:00:00 GMTDana SopranoBecuase its about more than the points, scores, or podium...Robert Caslin was about 100 meters away from the shore at Lake Monona when he heard a sputtering scream about 20 meters behind him. “Help! Help!

]]>
Becuase its about more than the points, scores, or podium...Robert Caslin was about 100 meters away from the shore at Lake Monona when he heard a sputtering scream about 20 meters behind him. “Help! Help! Becuase its about more than the points, scores, or podium...

Robert Caslin was about 100 meters away from the shore at Lake Monona when he heard a sputtering scream about 20 meters behind him. “Help! Help! I’m drowning!” Caslin—a two-time CrossFit Games athlete in the Masters 60+ Division—had to make a decision: Keep moving and leave it to someone else to come to the rescue, or turn back and throw away his first score of the 2017 Reebok CrossFit Games. - Caslin, 62, met Will Powell, four-time CrossFit Games masters athlete and three-time champion, two years ago in his first CrossFit Games appearance. The two became fast friends. - When Run Swim Run—a 500-m swim sandwiched by two 1.5-mile runs—was announced as the masters’ first event, Powell and Caslin both were concerned about how Powell would fare. - “I can survive in the water, but I’m not a very good swimmer,” Powell said. - But it’s not just that. Powell, 52, is host to a 12-cm tumor growing in the outside lining of the lower lobe of his right lung. As the mass—which is benign—grows, it pushes further into his lung, decreasing his lung capacity and resulting in shortness of breath. Powell has surgery scheduled on Wednesday to remove the tumor. “Basically I have a lung and a half,” he said. - Caslin suggested Powell end the event after the first 1.5-mile run. - “But I decided to at least give it a try,” Powell said. - For the first dozen meters, he moved through Lake Monona’s gentle waves with a decidedly slow sidestroke. Caslin cast him a wary eye as he overtook his friend about halfway to the first buoy. - A few moments later, he heard Powell’s cries. - Powell had gone “as far as I thought I could safely swim,” he said, but now he was out of breath and too far out to touch bottom and stand. He called for a boat, but his friend was faster. - When Caslin saw Powell slink beneath the surface, the choice was easy. Continue reading "Masters 60+ Athlete Saves Drowning Competitor" written by @Brittney_s at games.crossfit.com.

A post shared by CrossFit (@crossfit) on


Workout of the Day

1K Run
100 Air Squats
50 Toes to Bar
100 Air Squats
50 Burpees
1K Run

*(For our 1 mile run, you go to James St. and turn around. For the 1K run today, you'll stop at Prospect and turn around. You can do it.)

]]>
http://www.sevenvalleycrossfit.com/7-august-2017
4 August 2017http://www.sevenvalleycrossfit.com/4-august-2017Fri, 04 Aug 2017 00:00:00 GMTDana SopranoBe sure to watch the CrossFit Games this weekend! Catch a glimpse of Ithaca Resident and owner of CrossFit Pallas in action!@trexpaulson of @crossfitpallas. Workout of the Day Thursday 170727 5 rounds for time of: 200-meter farmers carry 20 deficit push-ups, hands on dumbbells 10 push jerks Use 60-lb.

]]>
Be sure to watch the CrossFit Games this weekend! Catch a glimpse of Ithaca Resident and owner of CrossFit Pallas in action!@trexpaulson of @crossfitpallas. Workout of the Day Thursday 170727 5 rounds for time of: 200-meter farmers carry 20 deficit push-ups, hands on dumbbells 10 push jerks Use 60-lb. Be sure to watch the CrossFit Games this weekend! Catch a glimpse of Ithaca Resident and owner of CrossFit Pallas in action!


Workout of the Day

24 Minute E2MOM
"Every 2 Minutes, for 24 Minutes"

Minutes 0-2: You pick gymnastics practice
Minutes 2-4 You pick weightlifting practice
Minutes 4-6 Single, Double or Triple Under Practice

Repeat until you've completed 24 minutes of work, or 4 rounds of each movement.

*The intention of today is to give you some structured time to work on 2 movements of your choice. The intention is for you to work on a skill that you would like to get better at. It is NOT to just make up a really killer wod with all your favorite movements. If you struggle with squat cleans, you should choose those. If you want practice with toes to bar, you should choose those. Be humble. Leave your ego at the door, today, and everyday.

*You're going to alternate movements so you can work with one a little bit at a time without fatiguing it. You'll also choose your own number of reps or time to work within each 2 minute block. 

*Here's an example of what it might look like for me:

In 2 Minutes: 12 unbroken toes to bar. I know I can do 10 no problem, so today I'll see if I can get 12 each round. I'll rest up in the remaining time so I'm ready for my next movement.


In 2 Minutes: 5 snatches @ 105. I want to feel comfortable cycling this weight and being sure to bring the bar into my hips on every rep.


In 2 Minutes: Attempt triple unders to get some quality practice time in with them and my rope. I won't go to fatigue, its just for practice.

]]>
http://www.sevenvalleycrossfit.com/4-august-2017
3 August 2017http://www.sevenvalleycrossfit.com/3-august-2017Thu, 03 Aug 2017 00:00:00 GMTDana SopranoWednesday morning is a great day for first ever Handstands! Go Danika!A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Aug 2, 2017 at 4:59am PDTWorkout of the DayIn Teams:3 Rounds for Time1K Row 45 Deadlift (185/125) *partition the work however you'd like.

]]>
Wednesday morning is a great day for first ever Handstands! Go Danika!A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Aug 2, 2017 at 4:59am PDTWorkout of the DayIn Teams:3 Rounds for Time1K Row 45 Deadlift (185/125) *partition the work however you'd like.

Wednesday morning is a great day for first ever Handstands! Go Danika!

A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on


Workout of the Day

In Teams:

3 Rounds for Time

1K Row
45 Deadlift (185/125)

*partition the work however you'd like.

]]>
http://www.sevenvalleycrossfit.com/3-august-2017
2 August 2017http://www.sevenvalleycrossfit.com/2-august-2017Wed, 02 Aug 2017 00:00:00 GMTDana SopranoFirst Bar Muscle Up for this guy @king_barron7 today, along with many more right after! #7vcf #crossfit #fitforlife #positivitywinsA post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Aug 1, 2017 at 6:59am PDT#opengym #practice #drills #process #successWorkout of the Day20 Minute AMRAP5 Handstand PushUp 10 Pullups 15 Situps 250 M. Run

]]>
First Bar Muscle Up for this guy @king_barron7 today, along with many more right after! #7vcf #crossfit #fitforlife #positivitywinsA post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Aug 1, 2017 at 6:59am PDT#opengym #practice #drills #process #successWorkout of the Day20 Minute AMRAP5 Handstand PushUp 10 Pullups 15 Situps 250 M. Run

First Bar Muscle Up for this guy @king_barron7 today, along with many more right after! #7vcf #crossfit #fitforlife #positivitywins

A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on


#opengym #practice #drills #process #success


Workout of the Day

20 Minute AMRAP

5 Handstand PushUp
10 Pullups
15 Situps
250 M. Run


]]>
http://www.sevenvalleycrossfit.com/2-august-2017
1 August 2017http://www.sevenvalleycrossfit.com/1-august-2017Tue, 01 Aug 2017 00:00:00 GMTDana SopranoCongrats to Coach Kasey and Nicole on their engagement!Couples who lift together... clean their bars together... #waxonwaxoff #7VCF #positivitywins @kap_ltd @niki_neta7A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Jun 27, 2017 at 11:11am PDTWorkout of the DayA.

]]>
Congrats to Coach Kasey and Nicole on their engagement!Couples who lift together... clean their bars together... #waxonwaxoff #7VCF #positivitywins @kap_ltd @niki_neta7A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Jun 27, 2017 at 11:11am PDTWorkout of the DayA. Congrats to Coach Kasey and Nicole on their engagement!

Couples who lift together... clean their bars together... #waxonwaxoff #7VCF #positivitywins @kap_ltd @niki_neta7

A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on


Workout of the Day

A. 7 sets of 5 Front Squat (75%)
B. 4 Minute AMRAP:
20 Air Squats, 20 Jumping Lunges


]]>
http://www.sevenvalleycrossfit.com/1-august-2017
31 July 2017http://www.sevenvalleycrossfit.com/31-july-2017Mon, 31 Jul 2017 00:00:00 GMTDana SopranoWorkout of the DayEvery 3 Minutes for 18 Minutes (6 Rounds)10 Clean and Jerk (unbroken)10 Burpees over the baras fast as possible.The quicker you go, the more rest you'll get before the next round. And, the more adaptations your body will go through to make you fitter! Win.

]]>
Workout of the DayEvery 3 Minutes for 18 Minutes (6 Rounds)10 Clean and Jerk (unbroken)10 Burpees over the baras fast as possible.The quicker you go, the more rest you'll get before the next round. And, the more adaptations your body will go through to make you fitter! Win.

Workout of the Day

Every 3 Minutes for 18 Minutes (6 Rounds)

10 Clean and Jerk (unbroken)
10 Burpees over the bar
as fast as possible.

The quicker you go, the more rest you'll get before the next round. And, the more adaptations your body will go through to make you fitter! Win. Win.

]]>
http://www.sevenvalleycrossfit.com/31-july-2017
28 July 2017http://www.sevenvalleycrossfit.com/28-july-2017Fri, 28 Jul 2017 00:00:00 GMTDana SopranoWorkout of the Day4 Rounds, in teams of 3.A. 3 Minute AMRAP5 Pullups10 PushUps15 SitupsB. 3 Minute AMRAPMax Calorie RowC.

]]>
Workout of the Day4 Rounds, in teams of 3.A. 3 Minute AMRAP5 Pullups10 PushUps15 SitupsB. 3 Minute AMRAPMax Calorie RowC.

Workout of the Day

4 Rounds, in teams of 3.

A. 3 Minute AMRAP
5 Pullups
10 PushUps
15 Situps

B. 3 Minute AMRAP
Max Calorie Row

C. 3 Minute AMRAP
Box Jump/Step Down

*We'll organize this in teams of 3. One person at each station, then rotate after 3 minutes. Scores will be total for the team. Score A=total rounds, Score B=Total Calories, Score C=Total Jumps. This will be continuous work for everyone for 36 minutes, with no planned rest.

]]>
http://www.sevenvalleycrossfit.com/28-july-2017
27 July 2017http://www.sevenvalleycrossfit.com/27-july-2017Wed, 26 Jul 2017 05:00:00 GMTDana SopranoDon't forget! Wickwire pool has Early Bird Lap Swim week days from 6-8am! Workout of the DayFor Time: 12 Deficit HSPU (3"/2") 12 Back Squats (185/125) 20 Lateral Burpees over the bar 9 Deficit HSPU (3"/2"), 9 Back Squats (185/125) 20 Lateral Burpees over the bar 6 Deficit HSPU (3"/2") 6 Back Squats (185/125) 20 Lateral Burpees over the bar  3 Deficit HSPU (3"/2"), 3 Back Squats (185/125) 20 Lateral Burpees over the bar 

]]>
Don't forget! Wickwire pool has Early Bird Lap Swim week days from 6-8am! Workout of the DayFor Time: 12 Deficit HSPU (3"/2") 12 Back Squats (185/125) 20 Lateral Burpees over the bar 9 Deficit HSPU (3"/2"), 9 Back Squats (185/125) 20 Lateral Burpees over the bar 6 Deficit HSPU (3"/2") 6 Back Squats (185/125) 20 Lateral Burpees over the bar  3 Deficit HSPU (3"/2"), 3 Back Squats (185/125) 20 Lateral Burpees over the bar 

Don't forget! Wickwire pool has Early Bird Lap Swim week days from 6-8am! 

Workout of the Day


For Time:
12 Deficit HSPU (3"/2")
12 Back Squats (185/125)
20 Lateral Burpees over the bar 

9 Deficit HSPU (3"/2"),
9 Back Squats (185/125)
20 Lateral Burpees over the bar 

6 Deficit HSPU (3"/2")
6 Back Squats (185/125)
20 Lateral Burpees over the bar  

3 Deficit HSPU (3"/2"),
3 Back Squats (185/125)
20 Lateral Burpees over the bar 

]]>
http://www.sevenvalleycrossfit.com/27-july-2017
26 July 2017http://www.sevenvalleycrossfit.com/26-july-2017Wed, 26 Jul 2017 00:00:00 GMTDana SopranoWorkout of the Day16 Minute EMOM1- 150 M. Row2- Rest16 Minute EMOM1- 100 M. Run2- Rest

]]>
Workout of the Day16 Minute EMOM1- 150 M. Row2- Rest16 Minute EMOM1- 100 M. Run2- Rest

Workout of the Day


16 Minute EMOM
1- 150 M. Row
2- Rest

16 Minute EMOM
1- 100 M. Run
2- Rest

]]>
http://www.sevenvalleycrossfit.com/26-july-2017
25 July 2017http://www.sevenvalleycrossfit.com/25-july-2017Tue, 25 Jul 2017 00:00:00 GMTDana SopranoWorkout of the Day"DT"5 Rounds for time 12 Deadlift 9 Hang Power Cleans 6 Shoulder to Overhead Men use 155, ladies 105. Or other appropriate scaled weight.17 MINUTE TIMECAP

]]>
Workout of the Day"DT"5 Rounds for time 12 Deadlift 9 Hang Power Cleans 6 Shoulder to Overhead Men use 155, ladies 105. Or other appropriate scaled weight.17 MINUTE TIMECAP


Workout of the Day

"DT"

5 Rounds for time

12 Deadlift
9 Hang Power Cleans
6 Shoulder to Overhead

Men use 155, ladies 105. Or other appropriate scaled weight.

17 MINUTE TIMECAP

]]>
http://www.sevenvalleycrossfit.com/25-july-2017
24 July 2017http://www.sevenvalleycrossfit.com/24-july-2017Sun, 23 Jul 2017 05:00:00 GMTDana SopranoNice hat, Steve.Workout of the DayA. Take 20 minutes to build to a heavy single front squatB. For Time:30 Front Squats (70% 1RM)

]]>
Nice hat, Steve.Workout of the DayA. Take 20 minutes to build to a heavy single front squatB. For Time:30 Front Squats (70% 1RM)


Nice hat, Steve.


Workout of the Day

A. Take 20 minutes to build to a heavy single front squat

B. For Time:
30 Front Squats (70% 1RM)


]]>
http://www.sevenvalleycrossfit.com/24-july-2017
21 July 2017http://www.sevenvalleycrossfit.com/21-july-2017Fri, 21 Jul 2017 00:00:00 GMTDana SopranoWorkout of the Day15 Minute AMRAP8 Deadlift (305/210)40 Double Unders4 Muscle Ups*We'll do a couple drills to practice muscle up positions before the workout. *A scaled version of the workout might look like this today:15 Minute AMRAP8 Deadlift40 Single Unders12 Ring Rows12 PushUps**Box News**RX Bar released some fun new flavors! Berry, Peanut Butter Chocolate, and Chocolate Chip. YUM.

]]>
Workout of the Day15 Minute AMRAP8 Deadlift (305/210)40 Double Unders4 Muscle Ups*We'll do a couple drills to practice muscle up positions before the workout. *A scaled version of the workout might look like this today:15 Minute AMRAP8 Deadlift40 Single Unders12 Ring Rows12 PushUps**Box News**RX Bar released some fun new flavors! Berry, Peanut Butter Chocolate, and Chocolate Chip. YUM.

Workout of the Day


15 Minute AMRAP

8 Deadlift (305/210)
40 Double Unders
4 Muscle Ups

*We'll do a couple drills to practice muscle up positions before the workout. 

*A scaled version of the workout might look like this today:

15 Minute AMRAP
8 Deadlift
40 Single Unders
12 Ring Rows
12 PushUps

**Box News**
RX Bar released some fun new flavors! Berry, Peanut Butter Chocolate, and Chocolate Chip. YUM. They are great post-workout, just when your body needs your carbs to be replenished!

]]>
http://www.sevenvalleycrossfit.com/21-july-2017
20 July 2017http://www.sevenvalleycrossfit.com/20-july-2017Thu, 20 Jul 2017 00:00:00 GMTDana SopranoThese guys just hit 200# clean, for the first, but not the last, time. Also all 12 6:30PM'ers hit new Personal Bests tonight! What!

]]>
These guys just hit 200# clean, for the first, but not the last, time. Also all 12 6:30PM'ers hit new Personal Bests tonight! What!


Workout of the Day

10 Rounds
Every 3 Minutes:
20 second row-sprint
30 second air squat recovery

*Just like we used the 400 M. Walk on Monday as recovery between our runs, we'll use the air squat for that purpose today.

*Coaches will get you to find a goal sprint pace time before hand, so you know what to shoot for.

]]>
http://www.sevenvalleycrossfit.com/20-july-2017
19 July 2017http://www.sevenvalleycrossfit.com/19-july-2017Wed, 19 Jul 2017 00:00:00 GMTDana SopranoWorkout of the DayFor Time:10 Snatches (135/95)200 M. Farmer Carry (50/35)8 Snatches200 M. Farmer Carry6 Snatches200 M.

]]>
Workout of the DayFor Time:10 Snatches (135/95)200 M. Farmer Carry (50/35)8 Snatches200 M. Farmer Carry6 Snatches200 M.

Workout of the Day


For Time:

10 Snatches (135/95)
200 M. Farmer Carry (50/35)
8 Snatches
200 M. Farmer Carry
6 Snatches
200 M. Farmer Carry
4 Snatches
200 M. Farmer Carry
2 Snatches
200 M. Farmer Carry


*Today is going to be all about managing your grip. Enjoy.
*We'll use around the block toward Brix with a cut through the bank underpass as our 200 M. today.

]]>
http://www.sevenvalleycrossfit.com/19-july-2017
18 July 2017http://www.sevenvalleycrossfit.com/18-july-2017Tue, 18 Jul 2017 00:00:00 GMTDana SopranoHappy FIRST Birthday Murphy! Guess we'll have to do "Murph" today...Just kidding. But maybe on adoption day-anniversary!

]]>
Happy FIRST Birthday Murphy! Guess we'll have to do "Murph" today...Just kidding. But maybe on adoption day-anniversary!

Happy FIRST Birthday Murphy! Guess we'll have to do "Murph" today...

Just kidding. But maybe on adoption day-anniversary! ;-)


Workout of the Day

Every 2 Minutes, for 20 Minutes:
1 Squat Clean

Increase weight every 2 minutes. Score is heaviest successful lift. Last week you did some heavy power cleans, let's see if you can get that number, if not more, today.



]]>
http://www.sevenvalleycrossfit.com/18-july-2017
17 July 2017http://www.sevenvalleycrossfit.com/17-july-2017Sun, 16 Jul 2017 05:00:00 GMTDana SopranoLook at the PR board in this picture and then look at it sometime this week when you're in:It's a good morning when a whole class PRs their thruster. Evening classes, let's see what you've got! #fitforlife #positivitywins #crossfit #7vcfA post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Jul 10, 2017 at 6:15am PDTWorkout of the Day3 Rounds 1 Mile Run 400 M.

]]>
Look at the PR board in this picture and then look at it sometime this week when you're in:It's a good morning when a whole class PRs their thruster. Evening classes, let's see what you've got! #fitforlife #positivitywins #crossfit #7vcfA post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Jul 10, 2017 at 6:15am PDTWorkout of the Day3 Rounds 1 Mile Run 400 M. Look at the PR board in this picture and then look at it sometime this week when you're in:


Workout of the Day

3 Rounds
1 Mile Run
400 M. Recovery Walk

*There will be two scores today- 1) first mile time and 2) total time for the entire workout


*Scaling options will be as usual today. Let's cut the distance down for you if 3 miles in one sitting isn't quite your jam yet. I want you to run and get some solid mileage logged in those feet today, but nobody should feel like this is an overwhelming amount of distance. So, if we scale to 3x800M or 2x1 Mile, okay. Let's do it.

]]>
http://www.sevenvalleycrossfit.com/17-july-2017
14 July 2017http://www.sevenvalleycrossfit.com/14-july-2017Fri, 14 Jul 2017 00:35:00 GMTDana SopranoIt was a good day to PR a dead lift at open gym. 315#.Workout of the DayIn Teams of 230 Minute AMRAP:100 Chest to Bar Pullup100 Hand Stand Push Ups100 Toes to Bar100 Pistols*split reps as desired. If you make it through the 100th pistol with time to spare, you'll start back with the pull ups.A Lovely Scaled Version may look something like this:30 Minute AMRAP100 Ring Rows or Chin Over Bar Pullups100 DB Shoulder Press100 Sit-ups or Knee Raises100 Lunges or Air Squats

]]>
It was a good day to PR a dead lift at open gym. 315#.Workout of the DayIn Teams of 230 Minute AMRAP:100 Chest to Bar Pullup100 Hand Stand Push Ups100 Toes to Bar100 Pistols*split reps as desired. If you make it through the 100th pistol with time to spare, you'll start back with the pull ups.A Lovely Scaled Version may look something like this:30 Minute AMRAP100 Ring Rows or Chin Over Bar Pullups100 DB Shoulder Press100 Sit-ups or Knee Raises100 Lunges or Air Squats


It was a good day to PR a dead lift at open gym. 315#.


Workout of the Day

In Teams of 2

30 Minute AMRAP:

100 Chest to Bar Pullup
100 Hand Stand Push Ups
100 Toes to Bar
100 Pistols
*split reps as desired. If you make it through the 100th pistol with time to spare, you'll start back with the pull ups.

A Lovely Scaled Version may look something like this:

30 Minute AMRAP

100 Ring Rows or Chin Over Bar Pullups
100 DB Shoulder Press
100 Sit-ups or Knee Raises
100 Lunges or Air Squats



]]>
http://www.sevenvalleycrossfit.com/14-july-2017
13 July 2017http://www.sevenvalleycrossfit.com/13-july-2017Thu, 13 Jul 2017 00:00:00 GMTDana SopranoOur very own hometown heroes. Thank you.Workout of the DayA. 7 Minute AMRAP3 Power Cleans (185/125)10 Over the Bar Burpees

]]>
Our very own hometown heroes. Thank you.Workout of the DayA. 7 Minute AMRAP3 Power Cleans (185/125)10 Over the Bar Burpees

Our very own hometown heroes. Thank you.

Workout of the Day

A. 7 Minute AMRAP
3 Power Cleans (185/125)
10 Over the Bar Burpees

]]>
http://www.sevenvalleycrossfit.com/13-july-2017
12 July 2017http://www.sevenvalleycrossfit.com/12-july-2017Wed, 12 Jul 2017 00:00:00 GMTDana SopranoWorkout of the Day4 Rounds, for max reps: 1:00 of work at each:Wall Balls Burpee Box Step Overs (24/20) Dumbbell Snatches Rest The focus here is going to be on the 1:00 of wall balls. I'd like you to choose a weight that you can go unbroken with for the minute. In reality, this may be anywhere from 20-30 wall balls, depending on how tall, short, or quick you are with the squat.

]]>
Workout of the Day4 Rounds, for max reps: 1:00 of work at each:Wall Balls Burpee Box Step Overs (24/20) Dumbbell Snatches Rest The focus here is going to be on the 1:00 of wall balls. I'd like you to choose a weight that you can go unbroken with for the minute. In reality, this may be anywhere from 20-30 wall balls, depending on how tall, short, or quick you are with the squat.

Workout of the Day

4 Rounds, for max reps:
1:00 of work at each:

Wall Balls
Burpee Box Step Overs (24/20)
Dumbbell Snatches
Rest

The focus here is going to be on the 1:00 of wall balls. I'd like you to choose a weight that you can go unbroken with for the minute. In reality, this may be anywhere from 20-30 wall balls, depending on how tall, short, or quick you are with the squat. The burpee box step overs are going to demand some coordination to keep them efficient but they'll also be a little recovery on the legs. Your minute at DB Snatches can be for you to use a weight of your choice. I'd like you try something heavier than you may normally use, if you can move it safely. So, if you always use a 45, go for the 50 or 55 today. If you always use a 55, since we don't have anything heavier, use the 25 or 30 lb. wall ball to bring in a little extra challenge today.

]]>
http://www.sevenvalleycrossfit.com/12-july-2017
11 July 2017http://www.sevenvalleycrossfit.com/11-july-2017Tue, 11 Jul 2017 00:00:00 GMTDana SopranoIn case you missed him, Schuyler was back for a few days after basic training but is now off to his School of Infantry- wishing him lots of success and mental toughness!Workout of the Day20 Minute AMRAP12 Unbroken Deadlift (225/155)400 M. Jog

]]>
In case you missed him, Schuyler was back for a few days after basic training but is now off to his School of Infantry- wishing him lots of success and mental toughness!Workout of the Day20 Minute AMRAP12 Unbroken Deadlift (225/155)400 M. Jog

In case you missed him, Schuyler was back for a few days after basic training but is now off to his School of Infantry- wishing him lots of success and mental toughness!

Workout of the Day

20 Minute AMRAP

12 Unbroken Deadlift (225/155)
400 M. Jog

]]>
http://www.sevenvalleycrossfit.com/11-july-2017
10 July 2017http://www.sevenvalleycrossfit.com/10-july-2017Sun, 09 Jul 2017 13:00:00 GMTDana SopranoYou can do Festivus Games. No athlete, whether six months in or brand new, will need to scale any of the events. The competition is about capacity more than a high degree of skill.

]]>
You can do Festivus Games. No athlete, whether six months in or brand new, will need to scale any of the events. The competition is about capacity more than a high degree of skill.


Workout of the Day

Thruster
3-3-3-3-3-3-3

*Score will be weight of your heaviest successful set of 3.

]]>
http://www.sevenvalleycrossfit.com/10-july-2017
7 July 2017http://www.sevenvalleycrossfit.com/7-july-2017Fri, 07 Jul 2017 00:00:00 GMTDana SopranoWorkout of the DayFor Time:15 HandStand PushUps15 Burpees to 12" Target3 Minute CAPBecause we're talking about speed with the HSPU today...here's a super short, but maybe new tip for those of you looking to make them faster...Play around with timing and balance of this today during the skill session so you're ready for your WOD.

]]>
Workout of the DayFor Time:15 HandStand PushUps15 Burpees to 12" Target3 Minute CAPBecause we're talking about speed with the HSPU today...here's a super short, but maybe new tip for those of you looking to make them faster...Play around with timing and balance of this today during the skill session so you're ready for your WOD. Workout of the Day

For Time:

15 HandStand PushUps

15 Burpees to 12" Target

3 Minute CAP

Because we're talking about speed with the HSPU today...here's a super short, but maybe new tip for those of you looking to make them faster...Play around with timing and balance of this today during the skill session so you're ready for your WOD.

]]>
http://www.sevenvalleycrossfit.com/7-july-2017
6 July 2017http://www.sevenvalleycrossfit.com/6-july-2017Thu, 06 Jul 2017 00:00:00 GMTDana Soprano| shoulder/hspu conditioning | --------------------------- 🔺Today is your day🙌🏼 ▶Even though I have #stricthspu I do this conditioning work on box bc I can work longer and with better form. -----------------------------------------------▶start in hollow "scared cat back" position bc this fires up your core. ------------------------------------------------ ▶ walk to completely stacked, inverted position (if you struggle w this...you need work on hamstrings & shoulder stretching) ...

]]>
| shoulder/hspu conditioning | --------------------------- 🔺Today is your day🙌🏼 ▶Even though I have #stricthspu I do this conditioning work on box bc I can work longer and with better form. -----------------------------------------------▶start in hollow "scared cat back" position bc this fires up your core. ------------------------------------------------ ▶ walk to completely stacked, inverted position (if you struggle w this...you need work on hamstrings & shoulder stretching) ...

| shoulder/hspu conditioning | --------------------------- 🔺Today is your day🙌🏼 ▶Even though I have #stricthspu I do this conditioning work on box bc I can work longer and with better form. -----------------------------------------------▶start in hollow "scared cat back" position bc this fires up your core. ------------------------------------------------ ▶ walk to completely stacked, inverted position (if you struggle w this...you need work on hamstrings & shoulder stretching) ------------------------------------------------- ▶ walk back to plank...then head into 1 hspu...walk back to plank...head into 2hspu...etc...continue up the ladder. -------------------------------------------------- TIPS: ▶for hspu...lean to fingers on way down (this will create head to land in front of hands & create tripod) and push through palm on way up ------------------------------------------------- ▶for hspu...on way down look at box so you tap top of head instead of forehead (FYI.. if balancing on hands...you want to look at hands to master balancing) ------------------------------------------------- ▶for plank...tuck pelvis under, squeeze butt, push through the ground hard to create scared 🐱 back 🤸‍♂️ ------------------------------ How far did you get?? Tag me & lmk! --------------------------- #cfgcoach #hspu #handstands #crossfitgames #crossfittraining #bemorehuman #reebokwomen #cfgymnastics #cfg #crossfittraining #menshealthmagazine @crossfittraining @cfgymnastics

A post shared by pamelagnon (@pamelagnon) on

*I'm sharing this one today because we like to use this box setup in our gym for hspu work also. This is a great example of what a smooth walk in/walk out should look like. If you haven't mastered a sequence like this yet, think about this for Friday's practice time before moving on to something more challenging. Can someone film themselves doing this Friday and then share to IG?


Workout of the Day
4 Rounds for time
400 M. Run
50 Air Squats
*If you go fast, this will be great. If you dog the runs, it'll feel like a warmup more than a wod. So, run fast.


]]>
http://www.sevenvalleycrossfit.com/6-july-2017
5 July 2017http://www.sevenvalleycrossfit.com/5-july-2017Tue, 04 Jul 2017 13:00:00 GMTDana SopranoFor the next three days, there will be videos related to handstands/hspu/hs-walking for you to feast on and get nerdy with. Friday we'll spend some time upside down and working on improving positions.  If any of these ideas really stick with you, try it out Friday!Workout of the DayA.

]]>
For the next three days, there will be videos related to handstands/hspu/hs-walking for you to feast on and get nerdy with. Friday we'll spend some time upside down and working on improving positions.  If any of these ideas really stick with you, try it out Friday!Workout of the DayA.

For the next three days, there will be videos related to handstands/hspu/hs-walking for you to feast on and get nerdy with. Friday we'll spend some time upside down and working on improving positions.  If any of these ideas really stick with you, try it out Friday!


Workout of the Day
A. Strict Press Ladder (60% of 1RM)
14 Minute CAP
B. Deadlift Ladder (75% of 1RM)
14 Minute CAP

]]>
http://www.sevenvalleycrossfit.com/5-july-2017
3 July 2017http://www.sevenvalleycrossfit.com/3-july-2017-7-july-2017Sun, 02 Jul 2017 13:00:00 GMTDana SopranoCongrats to Gina and husband Ed on the newest addition to their family! Welcome to the world Graycen Kate! MONDAYWorkout of the Day"Monti" in pairs5 Rounds50 Barbell Box Step Ups (45/35) (20 inches)15 Cleans (135/95)50 Barbell Box Step Ups10 Snatches (135/95)45 Minute CAP*Split reps between the 2 however you choose.**TUESDAY**Closed for the 4th! 

]]>
Congrats to Gina and husband Ed on the newest addition to their family! Welcome to the world Graycen Kate! MONDAYWorkout of the Day"Monti" in pairs5 Rounds50 Barbell Box Step Ups (45/35) (20 inches)15 Cleans (135/95)50 Barbell Box Step Ups10 Snatches (135/95)45 Minute CAP*Split reps between the 2 however you choose.**TUESDAY**Closed for the 4th! 

Congrats to Gina and husband Ed on the newest addition to their family!
Welcome to the world Graycen Kate! 



MONDAY
Workout of the Day

"Monti" in pairs

5 Rounds
50 Barbell Box Step Ups (45/35) (20 inches)
15 Cleans (135/95)
50 Barbell Box Step Ups
10 Snatches (135/95)

45 Minute CAP
*Split reps between the 2 however you choose.

**TUESDAY**
Closed for the 4th! 

]]>
http://www.sevenvalleycrossfit.com/3-july-2017-7-july-2017
30 June 2017http://www.sevenvalleycrossfit.com/30-june-2017Fri, 30 Jun 2017 00:00:00 GMTDana SopranoBe sure to wear a suit, or something you want to go in the water with! 1 of 2 partners will need to get wet!Clam bakes and protein shakes all day, brother. The weekend #beachwod is just around the corner...

]]>
Be sure to wear a suit, or something you want to go in the water with! 1 of 2 partners will need to get wet!Clam bakes and protein shakes all day, brother. The weekend #beachwod is just around the corner... Be sure to wear a suit, or something you want to go in the water with! 1 of 2 partners will need to get wet!


Workout of the Day

A. 4 Rounds for time

25 DB Lunges (45/35)
250 M. DB Farmer Carry (45/35)

B. a little @7vcorewod

*Box News**
Monday, July 3- classes in the morning and 4:30pm only. You know, fireworks.
We'll do the HERO wod "Monti" as a partner workout in all the classes. If you want in, put yourself on the waitlist if its full, we'll get you in. It's gonna be a spicy one.

Tuesday, July 4- No classes! Celebrate all that you are thankful for!

]]>
http://www.sevenvalleycrossfit.com/30-june-2017
29 June 2017http://www.sevenvalleycrossfit.com/29-june-2017Thu, 29 Jun 2017 00:00:00 GMTDana SopranoCongratulations to Maria M. for passing her NYS Bar Exam! Your hard work shows.

]]>
Congratulations to Maria M. for passing her NYS Bar Exam! Your hard work shows.

Congratulations to Maria M. for passing her NYS Bar Exam! Your hard work shows. Well done.

Workout of the Day

Hang Squat Snatch
3-3-3-3-3-3-3
*Build to a heavy set of 3.

We're going to start from the hang today to work on good positions above the knee. This should be a starting point for the lift for everyone to build solid smooth movements.

]]>
http://www.sevenvalleycrossfit.com/29-june-2017
28 June 2017http://www.sevenvalleycrossfit.com/28-june-2017Wed, 28 Jun 2017 00:00:00 GMTDana Soprano***7VCF heads to the water and sand*** Join us July 1st as we take our workout to the BEACH! Sign up on Zen Planner so we have an idea of how many to expect. Be prepared to get a little sandy and maybe a little wet!

]]>
***7VCF heads to the water and sand*** Join us July 1st as we take our workout to the BEACH! Sign up on Zen Planner so we have an idea of how many to expect. Be prepared to get a little sandy and maybe a little wet!

Workout of the Day

10 Rounds for time:

100 M. Sprint
10 Toes to Bar
Rest 1 Minute

*I'd like to see you build some stamina with your toes to bar today. 10 sets of 10 would be a big accomplishment to be proud of. If your grip goes or your core is smoked halfway through, then consider breaking them into well managed sets. That may mean 5-5 or 4-3-3. So, trying to stay away from 1-3-1-2-1.5, fail, 1, fail, 1.

* For those without T2B, we need to decide if you should work on your grip strength and be on the rig for knees to elbows or take it to the abmat for some additional core work. Chat with your coaches about your best course of action for the workout. :-)

]]>
http://www.sevenvalleycrossfit.com/28-june-2017
27 June 2017http://www.sevenvalleycrossfit.com/27-june-2017Tue, 27 Jun 2017 00:00:00 GMTDana SopranoWe'd like to wish Katie B. (and partner Neil) the best of luck as they make the move to Ithaca! We'll miss you!Workout of the DayA.

]]>
We'd like to wish Katie B. (and partner Neil) the best of luck as they make the move to Ithaca! We'll miss you!Workout of the DayA. We'd like to wish Katie B. (and partner Neil) the best of luck as they make the move to Ithaca! We'll miss you!


Workout of the Day

A. Take 12 Minutes to build to WOD weight (about 70% of your 1RM)

B. 10 Minute EMOM:
3 Deadlift (70% of your most recent 1RM)
6 Burpees, Lateral over the bar

*No score today. Just get it done.

]]>
http://www.sevenvalleycrossfit.com/27-june-2017
26 June 2017http://www.sevenvalleycrossfit.com/26-june-2017Mon, 26 Jun 2017 00:00:00 GMTDana SopranoJill Baker and Katharine Cranwell Miller came up with a super unique and awesome way to ask each other to team up and do Festivus Games! Love this! Jill says this about the signing "I ask Katharine do you want to go to Festivus?

]]>
Jill Baker and Katharine Cranwell Miller came up with a super unique and awesome way to ask each other to team up and do Festivus Games! Love this! Jill says this about the signing "I ask Katharine do you want to go to Festivus?

Have you gotten your Festivus partner yet for October's team competition?


Workout of the Day

5 Rounds for time:

50 Double Unders
15 DB Hang Squat Cleans (45/35)
15 Burpees
50 Double Unders

Rest 2 Minutes

33 Minute TIMECAP.

*Let's shoot for consistent and quick rounds. Plan to do each round in 5 Minutes or less. If that means you scale the number of double unders, then let's do that. If that means you give yourself 1 minute of double under attempts, then we'll do that. The goal is to keep your rounds short and intense. The more intensity you have, the fitter you'll get.

]]>
http://www.sevenvalleycrossfit.com/26-june-2017
23 June 2017http://www.sevenvalleycrossfit.com/23-june-2017Fri, 23 Jun 2017 00:00:00 GMTDana SopranoWorkout of the DayFor Time: 50 Pullups 400 M. Run 50 Push Ups 400 M. Run 30 Pullups 400 M.

]]>
Workout of the DayFor Time: 50 Pullups 400 M. Run 50 Push Ups 400 M. Run 30 Pullups 400 M.

Workout of the Day

For Time: 

50 Pullups 
400 M. Run 
50 Push Ups 
400 M. Run 

30 Pullups 
400 M. Run 
30 PushUps 
400 M. Run 

10 Pullups, 
400 M. Run 
10 PushUps

*Score is total time. You will finish the workout after your 10th pushup!

*Box News*
Better get to that COREWOD...
*Saturday, July 1st we're taking our workout to the BEACH! Meet us at Yaman Beach at 9:30am on 7/1/2017 for a little beach workout! Sign up in the Zen Planner calendar so we have an idea of how many to expect! This one is for members only. :-) 

]]>
http://www.sevenvalleycrossfit.com/23-june-2017
22 June 2017http://www.sevenvalleycrossfit.com/22-june-2017Thu, 22 Jun 2017 00:00:00 GMTDana SopranoWorkout of the Day20 Minute AMRAP15 Clean and Jerk (135/95)Rest 1 Minute15 Clean and Jerk (155/105)Rest 1 Minute15 Clean and Jerk (185/125)Rest 1 Minute15 Clean and Jerk (225/155)Rest 1 Minute AMRAP in remaining time: Clean and Jerk (245/170)*Box News**Saturday, July 1st we're taking our workout to the BEACH! Meet us at Yaman Beach at 9:30am on 7/1/2017 for a little beach workout! Sign up in the Zen Planner calendar so we have an idea of how many to expect!

]]>
Workout of the Day20 Minute AMRAP15 Clean and Jerk (135/95)Rest 1 Minute15 Clean and Jerk (155/105)Rest 1 Minute15 Clean and Jerk (185/125)Rest 1 Minute15 Clean and Jerk (225/155)Rest 1 Minute AMRAP in remaining time: Clean and Jerk (245/170)*Box News**Saturday, July 1st we're taking our workout to the BEACH! Meet us at Yaman Beach at 9:30am on 7/1/2017 for a little beach workout! Sign up in the Zen Planner calendar so we have an idea of how many to expect!

Workout of the Day

20 Minute AMRAP

15 Clean and Jerk (135/95)
Rest 1 Minute

15 Clean and Jerk (155/105)
Rest 1 Minute

15 Clean and Jerk (185/125)
Rest 1 Minute

15 Clean and Jerk (225/155)
Rest 1 Minute 

AMRAP in remaining time: Clean and Jerk (245/170)


*Box News*

*Saturday, July 1st we're taking our workout to the BEACH! Meet us at Yaman Beach at 9:30am on 7/1/2017 for a little beach workout! Sign up in the Zen Planner calendar so we have an idea of how many to expect! This one is for members only. :-)

*The July 4th Holiday week will have slightly different hours-please check the zen planner calendar to stay up to date!

]]>
http://www.sevenvalleycrossfit.com/22-june-2017
21 June 2017http://www.sevenvalleycrossfit.com/21-june-2017Wed, 21 Jun 2017 00:00:00 GMTDana SopranoWorkout of the Day3 Minute AMRAP: 250 M. Run + Max Effort Situps Rest 3 Minutes. 3 Minute AMRAP: 250 M. Run + Max Effort BurpeesRest 3 Minutes.3 Minute AMRAP: 250 M.

]]>
Workout of the Day3 Minute AMRAP: 250 M. Run + Max Effort Situps Rest 3 Minutes. 3 Minute AMRAP: 250 M. Run + Max Effort BurpeesRest 3 Minutes.3 Minute AMRAP: 250 M.



Workout of the Day

3 Minute AMRAP: 250 M. Run + Max Effort Situps 

Rest 3 Minutes. 

3 Minute AMRAP: 250 M. Run + Max Effort Burpees

Rest 3 Minutes.

3 Minute AMRAP: 250 M. Run + Max Effort Double Unders 

Rest 3 Minutes. 

3 Minute AMRAP: 250 M. Run + Max Effort Lunges


RX+ if you'd like to wear a weight vest, however runs should still be 1:30 or less.


*Box News*
*The July 4th Holiday week will have slightly different hours-please check the zen planner calendar to stay up to date!

]]>
http://www.sevenvalleycrossfit.com/21-june-2017
20 June 2017http://www.sevenvalleycrossfit.com/20-june-2017Tue, 20 Jun 2017 00:00:00 GMTDana SopranoWorkout of the DayBack Squat3-3-3-3-3-3-3

]]>
Workout of the DayBack Squat3-3-3-3-3-3-3

Workout of the Day

Back Squat
3-3-3-3-3-3-3


]]>
http://www.sevenvalleycrossfit.com/20-june-2017
19 June 2017http://www.sevenvalleycrossfit.com/19-june-2017Sun, 18 Jun 2017 05:00:00 GMTDana SopranoThank you to everyone who supported our fundraiser workout today! Together we raised $927 to help support Prostate Cancer Research. Happy Fathers Day to all!A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Jun 18, 2017 at 9:06am PDTWorkout of the Day"Mary"5 HandStand Push Ups 10 Alternating Pistols 15 Pullups

]]>
Thank you to everyone who supported our fundraiser workout today! Together we raised $927 to help support Prostate Cancer Research. Happy Fathers Day to all!A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Jun 18, 2017 at 9:06am PDTWorkout of the Day"Mary"5 HandStand Push Ups 10 Alternating Pistols 15 Pullups


Workout of the Day

"Mary"

5 HandStand Push Ups
10 Alternating Pistols
15 Pullups


]]>
http://www.sevenvalleycrossfit.com/19-june-2017
16 June 2017http://www.sevenvalleycrossfit.com/16-june-2017Fri, 16 Jun 2017 00:00:00 GMTDana SopranoWe can't imagine a better way to spend Father's Day morning than to workout to celebrate the wonderful men we get to have in our lives! Members, join us and bring your family ages 14+ to get involved too! Heat sign ups will be ready on gym whiteboards Friday, June 9th.

]]>
We can't imagine a better way to spend Father's Day morning than to workout to celebrate the wonderful men we get to have in our lives! Members, join us and bring your family ages 14+ to get involved too! Heat sign ups will be ready on gym whiteboards Friday, June 9th.


Workout of the Day

"Reverse Tabata"

1. Max Reps Strict Press (115/75)

Rest 2 Minutes

2. Max Reps Front Squats (155/105)

Rest 2 Minutes

3. Max Reps Deadlift (225/155)

Typically we work for 20 seconds and rest for 10 with a Tabata style workout. Today, we're going to work for 10 and rest for 20. Your goal is to use a weight that you can move for the entire 10 seconds, buzzer to buzzer. You'll have 4 minutes with each movement. During the 2 minutes rest, you'll add weight to your bar for the next movement. Fun!

]]>
http://www.sevenvalleycrossfit.com/16-june-2017
15 June 2017http://www.sevenvalleycrossfit.com/15-june-2017Thu, 15 Jun 2017 00:00:00 GMTDana SopranoAn oldie but a goodie...Workout of the Day4 Rounds for time:20 Sumo Deadlift High Pull20 Toes to Bar

]]>
An oldie but a goodie...Workout of the Day4 Rounds for time:20 Sumo Deadlift High Pull20 Toes to Bar An oldie but a goodie...

Workout of the Day

4 Rounds for time:

20 Sumo Deadlift High Pull
20 Toes to Bar

]]>
http://www.sevenvalleycrossfit.com/15-june-2017
14 June 2017http://www.sevenvalleycrossfit.com/14-june-2017Wed, 14 Jun 2017 00:00:00 GMTDana SopranoSummer's got us thinkin' 'bout the beach! Workout of the Day"Kelly"5 Rounds for time400 M. Run30 Box Jumps (24/20)30 Wall Balls (20/14)40 Minute TIMECAP.Compare to 6/21/2016**Box News**Sunday, June 18th from 9am-Noon is our Fundraiser Workout for Irish! Heats start every 30 minutes.

]]>
Summer's got us thinkin' 'bout the beach! Workout of the Day"Kelly"5 Rounds for time400 M. Run30 Box Jumps (24/20)30 Wall Balls (20/14)40 Minute TIMECAP.Compare to 6/21/2016**Box News**Sunday, June 18th from 9am-Noon is our Fundraiser Workout for Irish! Heats start every 30 minutes. Summer's got us thinkin' 'bout the beach! 


Workout of the Day

"Kelly"
5 Rounds for time

400 M. Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

40 Minute TIMECAP.
Compare to 6/21/2016

**Box News**
Sunday, June 18th from 9am-Noon is our Fundraiser Workout for Irish! Heats start every 30 minutes. Suggested donation to the cause is $15 to workout. 

]]>
http://www.sevenvalleycrossfit.com/14-june-2017
13 June 2017http://www.sevenvalleycrossfit.com/13-june-2017Tue, 13 Jun 2017 00:00:00 GMTDana SopranoWorkout of the DayFor Time"JT"21-15-9Handstand Push UpsRing DipsPush Ups16 Minute TIMECAP* There's a lot of challenging pushing here today. Let's aim to keep the stimulus the same with our scaled variations. Here are two options that may be accessible to more athletes.Option B:15-12-9HSPURing DipsPush Ups*This is a good option if you're capable of the above 3 movements, but maybe not ready for quite as much volume yet.Option C:21-15-9Strict Press (barbell or dumbbell)Box Di...

]]>
Workout of the DayFor Time"JT"21-15-9Handstand Push UpsRing DipsPush Ups16 Minute TIMECAP* There's a lot of challenging pushing here today. Let's aim to keep the stimulus the same with our scaled variations. Here are two options that may be accessible to more athletes.Option B:15-12-9HSPURing DipsPush Ups*This is a good option if you're capable of the above 3 movements, but maybe not ready for quite as much volume yet.Option C:21-15-9Strict Press (barbell or dumbbell)Box Di...


Workout of the Day

For Time
"JT"
21-15-9
Handstand Push Ups
Ring Dips
Push Ups

16 Minute TIMECAP

* There's a lot of challenging pushing here today. Let's aim to keep the stimulus the same with our scaled variations. Here are two options that may be accessible to more athletes.

Option B:
15-12-9
HSPU
Ring Dips
Push Ups
*This is a good option if you're capable of the above 3 movements, but maybe not ready for quite as much volume yet.

Option C:
21-15-9
Strict Press (barbell or dumbbell)
Box Dips
Push Ups
*This is a good option if you're not ready to be upside down yet and lack some control on the rings.


]]>
http://www.sevenvalleycrossfit.com/13-june-2017
12 June 2017http://www.sevenvalleycrossfit.com/12-june-2017Sun, 11 Jun 2017 05:00:00 GMTDana Soprano#wisewordsA post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on May 29, 2017 at 8:22am PDTStart your Monday out right. Give a little thanks to someone, love yourself, and see the positive things that lay ahead for the day, even if its something as little as getting to drink a hot cup of coffee.Workout of the Day40 Minute AMRAP17 Power Cleans (135/95) 75 Air Squats 250 M. Plate Carry (45/25) *For the plate carry, you'll unload 1 plate from your barbell, go for your carry around the...

]]>
#wisewordsA post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on May 29, 2017 at 8:22am PDTStart your Monday out right. Give a little thanks to someone, love yourself, and see the positive things that lay ahead for the day, even if its something as little as getting to drink a hot cup of coffee.Workout of the Day40 Minute AMRAP17 Power Cleans (135/95) 75 Air Squats 250 M. Plate Carry (45/25) *For the plate carry, you'll unload 1 plate from your barbell, go for your carry around the...

#wisewords

A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on


Start your Monday out right. Give a little thanks to someone, love yourself, and see the positive things that lay ahead for the day, even if its something as little as getting to drink a hot cup of coffee.


Workout of the Day

40 Minute AMRAP

17 Power Cleans (135/95)
75 Air Squats
250 M. Plate Carry (45/25)

*For the plate carry, you'll unload 1 plate from your barbell, go for your carry around the block, then re-load the plate when you return. 

Score will be total rounds completed.

****Box News!****

*Watch out on the Instagram and Facespace for the release of Irish's fundraiser workout tomorrow! Also, the whiteboard in the gym for heat signups is live!

*It's officially sweat towel season. Please bring a hand towel to the gym with you if you're a sweaty-summertime-sweater!

]]>
http://www.sevenvalleycrossfit.com/12-june-2017
June 9 2017http://www.sevenvalleycrossfit.com/8-june-2017Thu, 08 Jun 2017 23:50:00 GMTDana SopranoWorkout of the Day21-15-9Hang Squat Cleans (115/75)Chest to Bar Pullups

]]>
Workout of the Day21-15-9Hang Squat Cleans (115/75)Chest to Bar Pullups

Workout of the Day

21-15-9
Hang Squat Cleans (115/75)
Chest to Bar Pullups


]]>
http://www.sevenvalleycrossfit.com/8-june-2017
8 June 2017http://www.sevenvalleycrossfit.com/9-june-2017Thu, 08 Jun 2017 00:00:00 GMTDana SopranoWorkout of the Day30 Minute AMRAPMax Cal. Row or BikeIn Teams of 3. Split calories/reps as desired.Every 30 calories, 250 M.

]]>
Workout of the Day30 Minute AMRAPMax Cal. Row or BikeIn Teams of 3. Split calories/reps as desired.Every 30 calories, 250 M.

Workout of the Day

30 Minute AMRAP

Max Cal. Row or Bike

In Teams of 3. Split calories/reps as desired.
Every 30 calories, 250 M. Run

]]>
http://www.sevenvalleycrossfit.com/9-june-2017
7 June 2017http://www.sevenvalleycrossfit.com/7-june-2017Wed, 07 Jun 2017 00:00:00 GMTDana SopranoWorkout of the DayTake 12 minutes with each movement to establish your max.Strict Press- Heavy set of 1Push Press- Heavy set of 3Push Jerk- Heavy set of 5*This is a similar set up to the workout from May 25th. However, the stimulus will be slightly different, as you're going to be doing more reps today, as the weight gets heavier. Your 5 rep Push Jerk max may look a lot different than your heavy single rep that you did in May.

]]>
Workout of the DayTake 12 minutes with each movement to establish your max.Strict Press- Heavy set of 1Push Press- Heavy set of 3Push Jerk- Heavy set of 5*This is a similar set up to the workout from May 25th. However, the stimulus will be slightly different, as you're going to be doing more reps today, as the weight gets heavier. Your 5 rep Push Jerk max may look a lot different than your heavy single rep that you did in May.

Workout of the Day

Take 12 minutes with each movement to establish your max.

Strict Press- Heavy set of 1
Push Press- Heavy set of 3
Push Jerk- Heavy set of 5

*This is a similar set up to the workout from May 25th. However, the stimulus will be slightly different, as you're going to be doing more reps today, as the weight gets heavier. Your 5 rep Push Jerk max may look a lot different than your heavy single rep that you did in May.

]]>
http://www.sevenvalleycrossfit.com/7-june-2017
6 June 2017http://www.sevenvalleycrossfit.com/6-june-2017Tue, 06 Jun 2017 00:30:00 GMTDana SopranoWorkout of the DayFor Time:200 Double Unders 100 DB Squat Snatches (50/35) 200 Double Unders 15 Minute TIMECAP.**Box News**The only evening class today is 4:30pm! Enjoy the dairy parade!

]]>
Workout of the DayFor Time:200 Double Unders 100 DB Squat Snatches (50/35) 200 Double Unders 15 Minute TIMECAP.**Box News**The only evening class today is 4:30pm! Enjoy the dairy parade!


Workout of the Day

For Time:

200 Double Unders
100 DB Squat Snatches (50/35)
200 Double Unders

15 Minute TIMECAP.


**Box News**

The only evening class today is 4:30pm!
Enjoy the dairy parade!


]]>
http://www.sevenvalleycrossfit.com/6-june-2017
5 June 2017http://www.sevenvalleycrossfit.com/5-june-2017Sun, 04 Jun 2017 05:00:00 GMTDana SopranoTwo Thumbs up to this girl as she gets out of the boot and back into sneakers!Workout of the Day3 Rounds, for max reps2:00 Max Cal. Row or Bike1:00 Rest2:00 Max Deadlift (225/155)1:00 Rest2:00 Max Burpee over the Bar, Lateral1:00 Rest**Box News**Tuesday, June 6 will have limited hours, due to the Cortland County Dairy Parade. Morning classes and 4:30 are on as scheduled, but we'll close down shop right when the 4:30 class is over.

]]>
Two Thumbs up to this girl as she gets out of the boot and back into sneakers!Workout of the Day3 Rounds, for max reps2:00 Max Cal. Row or Bike1:00 Rest2:00 Max Deadlift (225/155)1:00 Rest2:00 Max Burpee over the Bar, Lateral1:00 Rest**Box News**Tuesday, June 6 will have limited hours, due to the Cortland County Dairy Parade. Morning classes and 4:30 are on as scheduled, but we'll close down shop right when the 4:30 class is over.

Two Thumbs up to this girl as she gets out of the boot and back into sneakers!


Workout of the Day

3 Rounds, for max reps

2:00 Max Cal. Row or Bike
1:00 Rest
2:00 Max Deadlift (225/155)
1:00 Rest
2:00 Max Burpee over the Bar, Lateral
1:00 Rest


**Box News**

Tuesday, June 6 will have limited hours, due to the Cortland County Dairy Parade. Morning classes and 4:30 are on as scheduled, but we'll close down shop right when the 4:30 class is over. There will be a large volume of people parading and celebrating on Main St. for the rest of the evening. 

"Area businesses, non-profit organizations, youth groups and high school marching bands are among the close to 100 entries that will march down Main Street in Cortland, proudly honoring the importance of the dairy industry to our community. Cow costumes, milk mustaches, ice cream cones, wedges of cheese, and milk cartons adorn parade participants."

]]>
http://www.sevenvalleycrossfit.com/5-june-2017
2 June 2017http://www.sevenvalleycrossfit.com/2-june-2017Thu, 01 Jun 2017 05:00:00 GMTDana SopranoWorkout of the DayEvery 2 Minutes, for 20 Minutes, complete 1 set of:1 Squat Clean + 1 Front Squat*Increase load every 2 minutes.Score is heaviest successful load for the set.**Box News**Tuesday, June 6 will have limited hours, due to the Cortland County Dairy Parade. Morning classes and 4:30 are on as scheduled, but we'll close down shop right when the 4:30 class is over. There will be a large volume of people parading and celebrating on Main St.

]]>
Workout of the DayEvery 2 Minutes, for 20 Minutes, complete 1 set of:1 Squat Clean + 1 Front Squat*Increase load every 2 minutes.Score is heaviest successful load for the set.**Box News**Tuesday, June 6 will have limited hours, due to the Cortland County Dairy Parade. Morning classes and 4:30 are on as scheduled, but we'll close down shop right when the 4:30 class is over. There will be a large volume of people parading and celebrating on Main St.

Workout of the Day

Every 2 Minutes, for 20 Minutes, complete 1 set of:

1 Squat Clean + 1 Front Squat

*Increase load every 2 minutes.

Score is heaviest successful load for the set.

**Box News**

Tuesday, June 6 will have limited hours, due to the Cortland County Dairy Parade. Morning classes and 4:30 are on as scheduled, but we'll close down shop right when the 4:30 class is over. There will be a large volume of people parading and celebrating on Main St. for the rest of the evening. 

"Area businesses, non-profit organizations, youth groups and high school marching bands are among the close to 100 entries that will march down Main Street in Cortland, proudly honoring the importance of the dairy industry to our community. Cow costumes, milk mustaches, ice cream cones, wedges of cheese, and milk cartons adorn parade participants."

]]>
http://www.sevenvalleycrossfit.com/2-june-2017
1 June 2017http://www.sevenvalleycrossfit.com/1-june-2017Thu, 01 Jun 2017 00:00:00 GMTDana SopranoWorkout of the DayFor Time: 21-15-9 Handstand Push Ups Bar Muscle Ups With 2 high skill gymnastics movements, this is going to be a challenge, even if you have the movements in your skills set.  Here are 2 variations of the workout that will preserve the same stimulus as the above, but be more accessible to more levels.Option B:21-15-9Strict Press (95/65)Chin Over Bar PullupsOption C:21-15-9Strict Press (75/45)Ring RowsYou're not locked into these options. If you know you want to work o...

]]>
Workout of the DayFor Time: 21-15-9 Handstand Push Ups Bar Muscle Ups With 2 high skill gymnastics movements, this is going to be a challenge, even if you have the movements in your skills set.  Here are 2 variations of the workout that will preserve the same stimulus as the above, but be more accessible to more levels.Option B:21-15-9Strict Press (95/65)Chin Over Bar PullupsOption C:21-15-9Strict Press (75/45)Ring RowsYou're not locked into these options. If you know you want to work o...


Workout of the Day

For Time:

21-15-9
Handstand Push Ups
Bar Muscle Ups

With 2 high skill gymnastics movements, this is going to be a challenge, even if you have the movements in your skills set. 

Here are 2 variations of the workout that will preserve the same stimulus as the above, but be more accessible to more levels.

Option B:

21-15-9
Strict Press (95/65)
Chin Over Bar Pullups

Option C:

21-15-9
Strict Press (75/45)
Ring Rows

You're not locked into these options. If you know you want to work on hand stand pushups, but also chest to bar pullups, that's a great combo for today also. 

]]>
http://www.sevenvalleycrossfit.com/1-june-2017