7th Heaven

Friday Jun 23 2017

Once again I want to wish our kids down at the 2017 USAW National Youth Championships the best along with Ty, Jordan, and Charlie, Derek, Donn, Michelle, Kim too because honestly is takes a village to raise our tribe. Congrats to Islie, Josie, Lily and Jared as they have already succeeded in just qualifying for nationals. Kick some ass kids! 
Keep checking the page for lift times for today. Just waiting on the final times to post.
Have a great Friday everyone!
1.) 7 Back Squat every 2 minutes for 12 minutes, add load each round
2.) 7th Heaven 
3 rounds
25 Back Extensions
50 Air Squats
25 GHD Sit-ups
*3.) 16 minute AMRAP
15 Dumbbell Push Press 50/35lb
100m Run (Door to Door)
1 Legless Rope Climb
*4.) 200m Yoke Carry for time (door to door to door:) 45's men 25's women


Jim Koehler787d


Thumb img 2204

Kate Mantz787d

Good Luck at Nationals GBBB kiddos!! πŸ‹οΈπŸ‹οΈβ€β™€οΈπŸ‹οΈβ€β™€οΈπŸ‹οΈβ€β™€οΈπŸ€

Thumb image

Charlie Spry787d

Lily Friday Noon (11c) on White.

Islie Friday 3:30 (2:30) on Red.

Josie Saturday 09:45 (8:45) on Red.

Jared Saturday 6:30 (5:30) on Blue.


Thumb wodmother1

Theresa Rosenquist786d

Thank you Charlie! πŸ€πŸ€πŸ€πŸ€ to ALL! (Super proud of their dedication and hard work. They look Sharp!!)

Thumb image

Charlie Spry787d

Those are the session start times, so when they would do intros. Lifts ~ 10 minutes later.

Thumb 60af2c33 62b5 422b 8ffd 568584d36233

Chris Ness787d

We need Chalk

Thumb gaunt1

Grant Soletski787d

You need to respect the chalk then and encourage others to do the same. There will be chalk in the gym at all times but not in the mass quantities of the past. You all will be a lot more inclined to say something to an asshole throwing chalk everywhere if there's only so much. I asked nicely a thousand times. In conclusion if you want the mass amount of chalk back then stop being wasteful with the chalk, you are full ass grown adults.

Thumb 37810573 10156714962399524 5499302118940475392 n

Troy Foley786d



Donn Johnson1786d

If I secure a quantity discounts on the chalk can we please have it back?


Donn Johnson1786d

What if we barter some of our wipe supply for chalk?

Thumb gaunt1

Grant Soletski786d

no and no, for now but if everyone fixes their stuff and the bulk chalk comes back I would definitely talk to you about that discount!

Login to comment
Bs ^175#. mobility & core work
Bs up to 135#, extra credit amrap of power cleans and push ups (thanks angel and buntin)
Backsquats ^110# 10 minute AMRAP of HPC and BFB with Buntin and Zeamer
15:?? Ghd's to //
BS to 95# (with a few ugly 105# ones.. so went back down to 95#)
18ish ghd2=
185-240 BS
🎢I came to move it move it🎢
BS ^225
BS to 135#, got many squat, glute activation, and spine position tips. Thanks Ryan!
Backsquat to 175#
315 for 7 325 for 1 I was tired. Wod don't remember pre credit db pp 100m rope climb used legs and a few push jerks
Up to 95# bs
205/215/225/235/245/255 That was fun
Done, BS^ 115#
β˜‘οΈ Present - Hanging knee raises, KB swings
BS ^115#
16Min flat
15:45 ????
BS up to 265#
13:44 (10# wb sit ups/subbed 25 arch rocks for hip ext)
BS ^115 ...squats to box
BS 190# | yoke carries with 45s. Didn't watch the time
BS up to 195 but failed my last one. Really worked on form today. EC AMRAP and gymnastics
13:20 // 155# BS
Done βœ…
13:22 push ups/air squats/kb swings 35#
bs ^105#
11:56 GHD to parallel
BS to 165#
Tire change for time with Justin!!!! Thanks J your a great friend!
^ 335# BS x7=82.5%
BS up to 265
WOD at Chuck Brehm's house!
60 cal row, HSW, pistols, 24" box jumps, 400 meter run, 100 DUs, 53# KB snatches, burpees, 40# slam ball, 50 push-ups, 165# power snatches, pull-ups, C2Bs, 3 inch deficit HSPU, 165# power clean, Bench press - 12@135, 8@185, 6@205, 4@225#, threw the football around and then ate some food :)
Bs #135
BS ^ 225#
BS to 185#
**scl'd for hammys: #2.5 Breaststroke/#20 DB AMSU. #120 BS (box). PEC; JR/pull/push/sit/squat/Shldr/glutes}Γ—3
17:51 125# BS
Ice Bowl Masters GHD sit-ups; up to 290#
neighborhood bike ride, 15-12-9 squats & sit ups