Workout Of The Day

  • 24 April 2017

    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)

  • 21 April 2017

    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!

  • 20 April 2017


    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.

  • 19 April 2017


    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!

  • 18 April 2017

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



    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!

  • 17 April 2017

    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


    Workout of the Day

    5 Rounds for Time

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

    15 Minute TimeCap

  • 14 April 2017

    Workout of the Day

    3 Rounds for Time

    9 Strict Pullups
    30 Push Ups
    30 AbMat Situps

  • 13 April 2017

    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

  • 12 April 2017


    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.

  • 11 April 2017



    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.

  • 10 April 2017

    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

  • 7 April 2017

    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


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