211015 - “For Sale” Equipment List & FYF “The Seven”

Hey gang!
Here’s the google doc with all of the items from the gym that are for sale! This is open currently to only current paying members! I appreciate ya’ll for sticking in there with me and being supportive about this situation! I’ll open it to the public and past members after members get their pick of everything!

HOW TO PURCHASE: FIRST COME, FIRST SERVE
Step 1 - Text the list of items with prices IN LIST FORM (each item w/ price on a new line) to 785-865-8542
Step 2 - Add up the price of the items for a total at the bottom
Step 3 - WAIT UNTIL I CONFIRM THE ITEMS ARE AVAILABLE BEFORE SENDING PAYMENT!
Items are only officially reserved when payment is made through Venmo/Zelle/Cash (@Lauren-Ollila) Numbers will be adjusted once payment is made after confirmation of availability.
Equipment completely gone will be in red.
Step 4 - Pick up purchased items November 1st to November 7th

Link below:
https://docs.google.com/spreadsheets/d/12Nnw5HnxG1e5gpBqLUhAQX_AK8jBWG3BKkXNy6HrQ54/edit?usp=sharing

QOTD - Weekend Plans?

WARM UP - 
:30 Squat Jacks
:30 Plank Jacks
:30 EB Front Squats
:30 EB Press
:30 EB Behind the Neck Good Morning
:30 Strict Hanging Knee Raises
:30 Burpees

MOBILIZE - Foam Roll Quads/Shoulders

COACH PREP - Set up for each individual movement
Practice round of 3 of each!

WOD - WOD - "SEVEN"
aka: “The CIA Seven”
(A: Competitor)
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/185 lb)
7 Burpees
7 Kettlebell Swings (70/55)
7 Pull-Ups
(30 minute time cap)

(B: Performance) This has always been our version of Rx so if you’ve done it in the past, it was probably at these weights.
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (95/65 lb)
7 Knees-to-Elbows
7 Deadlifts (185/135 lb) - Add and subtract (45/35)
7 Burpees
7 Kettlebell Swings (55/35)
7 Pull-Ups
(30 minute time cap)

(C: Fitness)
7 Rounds For Time
7 L-Sit DB Press or Ab Mat HSPU or Box
7 Thrusters (75/55 lb)
7 Knees Raises
7 Deadlifts (145/105) - Add and subtract (35/25)
7 Burpees
7 Kettlebell Swings (35/25) or Russian
7 Jumping or Banded Pull-Ups
(30 minute time cap)

Description from CrossFit.com
Originally programmed on Sunday 100530

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.