Congratulations to all of our athletes that took on the challenge of competition this past Saturday. Thank you for representing 7VCF well with good sportsmanship and positive attitudes. 

Festivus April 2017

Workout of the Day

A. 3 Rounds for time:

50 Situps
50 Wall Balls (20/14)
*This will have a 15 minute cap. If you're not done by minute 15, you'll stop, take a full 5 minute rest, then start part B. Plan to use a wall ball weight that you can cruise through big sets.

Rest 5 Minutes

B. 2 Rounds for time:

Med Ball Hill Run (20/14)

Here are the long-awaited final results of points from our 2017 OPEN Team Competition. Catch your eye on these before the whiteboard gets erased!

Workout of the Day

For Time

21-15-9
Deadlifts (225/155)
Overhead Squats (135/95)

Good luck to all of our athletes competing in the Festivus Games this weekend! Stay focused, eat well and stick to the plan!

Workout of the Day

For Time

1K Row
1 Mile Run
500 M. Row
0.5 Mile Run

It looks like it will be dry, but you never know with Mother Nature. :-) Running rain or shine or cloud.

Message in a bottle...🌴🌞🌊 #abworkouts #sixpackattack #CoretoExtremity #abs #springbreak #neverstop #coconuts @crossfit @crossfitgames @tiaclair1 @camillelbaz @daviskd209 @fredcompagni @slang72 @sevenvalleycrossfit

A post shared by 7 Valley Core Wod (@7vcorewod) on Apr 18, 2017 at 8:07am PDT

Workout of the Day

"Angie"

For Time
100 Pullups
100 PushUps
100 Sit ups
100 Air Squats

40 Minute TIMECAP

Compare to.... Does anyone have the date for this? I can't find it in my spreadsheet! Comment below if you've got one. Thanks!

For those of you who are in a sunnier and sandier place than the rest of us...

Time for those beach body abs and legs. Tomorrow is made for lobster and drinks...of water.. Get it done! • • • #beach #gymlife #crossfit #neverquit #neversurrender #clambake #girlpower #beachbody #beachwod #hardwork #swole #fitfam #fitness #absandlegs

A post shared by Beach WOD (@beach.wod) on Jul 15, 2016 at 6:20pm PDT

Workout of the Day

For Time

30 Clean and Jerk (185/125)

*These can be any variation of clean + jerk. So, power or squat, push or split. We'll work on our technique of all, before the WOD. We'll scale weight appropriately today, but still keep a challenge. This is a good benchmark for the books!

Better late than never, Swole Train shows off their winning swag and swagger! Choo choo! #7vcfopen

A post shared by Seven Valley Crossfit (@sevenvalleycrossfit) on Apr 12, 2017 at 5:50pm PDT

Workout of the Day

5 Rounds for Time

15 Front Rack Lunge Steps (95/65)
30 Double Unders

15 Minute TimeCap

Workout of the Day

3 Rounds for Time

9 Strict Pullups
30 Push Ups
30 AbMat Situps

I've been on this self-development kick (soul searching maybe) lately and part of it is regularly listening to podcasts and ted talks... Here's one of my favorites. Grab a hot cup of coffee, put your feet up and spend your 15 minute break listening to this guy. Then, take action.

Workout of the Day

For Time

400 M. Run
50 Wall Balls (20/14)

400 M. Run
40 Wall Balls 

250 M. Run
30 Wall Balls

250 M. Run
20 Wall Balls

250 M. Run
10 Wall Balls

Workout of the Day

8 Rounds for Total Time
In Teams of 2

8 Handstand PushUp
8 Burpees
8 Thrusters (135/95)
8 Kettlebell Swings (53/35)

Partner 1 will complete 1 full round, then tag partner 2. Each person will complete 4 full rounds.

Workout of the Day

Split Snatch
Build to a heavy set of 2.

(Rep 1 will be with the right leg in front, rep 2 will be with the left leg leading).

Today's movement is one we've never intentionally instructed or practiced, so it will be new to everyone.  I challenge you to embrace the new and unknown today. This may mean feeling a little vulnerable, but doing it anyway.

If you haven't taken the survey yet, do it today! Click on the image below, it just takes 5 minutes.

Workout of the Day

"Mini Barbell Tabata"

Max Reps Hang Power Clean (115/75)

Max Reps Push Press (115/75)

*Today's WOD will be 4 minutes. We'll do 20 seconds max reps cleans, rest 10 seconds, then 20 seconds max reps push press. You'll alternate movements each 20 seconds of work, so you'll have a total of 4 rounds of each movement.

POST WOD:

5 Sets:
Orchard St. Hill Sprints

https://www.surveymonkey.com/r/cortlandfoodproject

Workout of the Day

Overhead Squat
3-3-3-3-3

Score is heaviest successful set of 3.
For those with major mobility concerns, we'll scale to a heavy set of 3 front or back squats. #nocardio