We have received so much support from our CF727 family and we are so thankful for each and everyone of you. As you can imagine, we have still felt a significant impact from COVID-19 and our business is essentially at a stand-still. We ask you all to consider participating in this fundraiser and ordering one of our exclusive limited edition shirts – the first print of our new logo!
What is it?
CrossFit HQ has announced that they will be hosting an online “Support You Box” fundraiser with the first WOD being announced this Friday, April 3rd.
How do I sign up?
Register on the official CrossFit HQ site here – https://games.crossfit.com/article/support-your-local-box-fundraiser/open . Participation is free, but there is an option to donate and select CrossFit 727 as your box.
How can I participate?
We are going to do the 1st WOD during the virtual Zoom class on Saturday morning, April 4th. You can also do the workout alone and just log the results online but doing them as a group will be fun!
Hook me up with a shirt!
While we wish the launch of the new logo was under better circumstances, we decided to do a limited pre-order run with the “support your box” fundraiser tagline included. The cost per shirt will be $25.
These will never be printed again, so get your order in by using the Google form here. Deadline to order is Sunday, April 5th!
We are pleased to bring you a very special opportunity to change your health and achieve your goals — with a nutrition Challenge!
This is a 30 day challenge that can bring you a firmer physique, better sleep, better performance, better recovery, increased energy levels, better moods, increased mental clarity, and the lessening of many chronic symptoms that you maybe never even considered might be connected to what you eat.
Coach Mike & Coach Madison will be leading the challenge and will be in the gym prior to the start of the challenge to go over the benefits of an whole-foods approach as well as the practical application of making it work in today’s busy culture. Whether you choose to compete in the Challenge or not, we encourage EVERYONE to attend these talks — especially if you are new to our CrossFit community.
How it will work:
- We will offer a kick-off meeting to help you prepare for the challenge
- Sign-up on the whiteboard or contact Coach Mike
- On Monday, 2/24, the challenge officially kicks off. You will need to get with a coach for measurements. Two time slots are below or can be arranged with Coach Mike or Madison.
- The challenge is then officially in full swing and Coaches Mike & Madison is available daily for questions, ideas and more.
- Measurements must be done by a coach at the start of the challenge. There are two time slots on Monday 2/24 or they can be arranged individually with a coach.
2 x 10m Bear Walk
2 x 10m Broad Jump
2 x 10m High Knees
2 x 10m Butt Kicks
Snatch Complex: 1×1
Hang Snatch + Squat Snatch
*Work up to a heavy Single for the Day
20 Min Amrap:
5,10,15…ETC of each
DB Hang cluster 35/20LBS RX+45/35LBS
3 Rounds NFT of:
:20 Static or Rocking Hollow Hold
10 Reverse Lunges
3-5 pull ups with 2 sec hold at the top
Push Press: 3 X 1
Work up to 90%, then perform 3 singles at that weight
CrossFit Games Open 16.3
AMRAP 7 minutes:
10 power snatches
3 bar muscle-upsMen use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled
AMRAP 7 Minutes:
10 power snatches
5 jumping chest-to-bar pull-upsMen use 45 lb.
Women use 35 lb.
*choose weight for quality
400 M run
10 Min stretching ( Focus- Lats and Hip flexors)
26 Minute AMRAP:
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here
10 PVC Pass Throughs
10 Good Mornings
10 Overhead Squats
Front squats 135/95lbs
Burpees Over Bar
Deadlifts, 225# / 155#
10 Goblet Squats
10 KB swings
10 kb Push Press
( Do 5 each arm, performed with one KB)
20 reps for time
Work up to 80% of 1 RM
Complete 20 reps for time ( From rack)
16 min amrap:
10 KB swing (53/35) RX+ (70/53)
10 Box Jumps 24/20
10 KB/DB Lunges (53/35) (70/53)