Blogs

15
Dec

Monday

Virtuous Fitness – CrossFit Lift A: Front Squat (5 x 5 reps) W/U 2×3 no rest Working up each set Rest 90sec – 2 min...
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13
Dec

Saturday

Virtuous Fitness – CrossFit Lift Every 3 min x 3 sets A1) Front foot elevated split squat x 8/side A2) Rev Grip pull up w/...
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12
Dec

Friday

Virtuous Fitness – CrossFit Team Workout Metcon (Time) I-Go You -Go 8 Total Sets: 400m Run 5 Strict pull ups 6 SnatchesRecommended Loading 135/95 Run...
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11
Dec

Thursday

Virtuous Fitness – CrossFit Lift Every 2:30 x 5 sets A1) 8-12 Ring dips A2) SA bent over DB/KB Row 6-8/ side Workout of the...
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10
Dec

Wednesday

Virtuous Fitness – CrossFit Lift Complex Every 2:30 x 5 sets A1) 4 Shoulder Press + 3 Push Press working up each set A2) Side...
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9
Dec

Tuesday

Virtuous Fitness – CrossFit Lift A: Sumo Deadlift (7-5-3) warm up sets 2×4 no rest working up each set Rest 90 sec- 2 min B:...
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8
Dec

Monday

Virtuous Fitness – CrossFit Lift A: Single KB/DB Front Rack Squat (3 x 8 ea/side) Warm up 2×6 no rest working up each set Rest...
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6
Dec

Saturday

Virtuous Fitness – CrossFit Workout of the day Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball...
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5
Dec

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) 35 min 60 Cal Row/Bike 200m Heavy KB/DB Sand Bag, D-ball carry...
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4
Dec

Thursday

CrossFit Seven Cities – CrossFit Lift Every 2:30 x 5 sets A1: Ring Dips (7-10 reps) A2: SA Bent Over Landmine Row (6-8 ea side)...
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3
Dec

Wednesday

CrossFit Seven Cities – CrossFit Lift Complex Every 2:30 x 5 sets A1) 3 Shoulder Press + 3 Push Press Moderate load, same across* A2)...
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2
Dec

Tuesday

Virtuous Fitness – CrossFit Lift A: Deadlift (6-4-2) warm up sets 3×4 no rest working up each set Rest 90 sec- 2 min B: KB/DB...
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1
Dec

Monday

CrossFit Seven Cities – CrossFit Lift A: Double KB/DB Front Rack Squat (3 x 10 reps) Warm up 1×8, 1×6 no rest working up each...
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29
Nov

Saturday

CrossFit Seven Cities – CrossFit Skill 3 Sets A1)Loaded/Unloaded Box Step Ups 8 reps each side A2) Single Leg v-ups x 15-18 Rest 90 seconds...
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28
Nov

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) 35 min 30 cal Bike/Row 5 Wallballs 10 Push ups 15 Hang...
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27
Nov

TURKEY DAY

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Reps) 20 Min Station 1 KBS ( choose loading) Station 2 Hand Release Burpees Station...
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26
Nov

Wednesday

CrossFit Seven Cities – CrossFit Lift Shoulder Press (3 x 6) 2 RIR Working up each set Warm-up 2×4, 1×2 no rest Workout of the...
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25
Nov

Tuesday

CrossFit Seven Cities – CrossFit Lift A) Snatch Complex Every 90 sec x 8 sets 2 power snatch + 2 OHS 2 Sets B) Planking...
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24
Nov

Monday

CrossFit Seven Cities – CrossFit Lift A) Back Squat 4×5 (2 reps left in the tank) Warm-up 2×3, 2×1 no rest between Rest 90 sec-...
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22
Nov

Saturday

CrossFit Seven Cities – CrossFit Metcon (Time) Pumpkin Spiced 30 Toes To Bar 20 Deadlifts 20 Bar Over Burpees 30 Toes To Bar 15 Deadlifts...
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21
Nov

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) 12 Rounds 9 Wall balls 6 SA DB push press ea/side 3 Ground to OHI go...
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20
Nov

Thursday

CrossFit Seven Cities – CrossFit Accessory 3 sets A1) Bent Over SA KB/DB Row 10-12/side A2) Banded Pull Through x 12-14 Working up each set...
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19
Nov

Wednesday

CrossFit Seven Cities – CrossFit Lift A1) Strict Press 4×5 ( 2 reps left in the tank) Working up each set W/U 2×4, 1×2 no...
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18
Nov

Tuesday

CrossFit Seven Cities – CrossFit Lift A) Snatch Complex Every 90 sec x 8 sets 2 Snatch Grip Deadlift +2 Snatch ( power/squat) Working up...
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17
Nov

Monday

CrossFit Seven Cities – CrossFit Lift A: Back Squat (4 x 4 ) 2 RIR W/U 2×3, 2×1 no rest Working up each set Rest...
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15
Nov

Saturday

CrossFit Seven Cities – CrossFit Skill 3 sets A1) Cossack Squats 10-12/side BW or KB/DB A2) Russian Twist with light KB/DB x 20 Workout of...
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14
Nov

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) 25 min 6 KB/DB Box Step Overs 8 KB/DB Cleans 10 Pull...
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13
Nov

Thursday

CrossFit Seven Cities – CrossFit Accessory 3 sets A1) Ring/stem Rows x 8 with a 3 sec hold at the top A2) Close Grip push...
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12
Nov

Wednesday

CrossFit Seven Cities – CrossFit Lift Shoulder Press (2 x 7) 2 RIR Working up each set Warm-up 2×4, 1×2 no rest Rest 90sec-2 min...
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11
Nov

Tuesday

CrossFit Seven Cities – CrossFit Lift A) Clean Complex Every 90 sec x 6 sets 2 Hang Cleans + 1 Clean (pwr/sqts) working up each...
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10
Nov

Monday

CrossFit Seven Cities – CrossFit Lift A: Back Squat (4 x 5 ) 2 RIR Warm-up 2×3, 2×1 no rest between Rest 90 sec- 2...
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8
Nov

Saturday

CrossFit Seven Cities – CrossFit Skill SL Box step ups/down 4×8/ leg recommended 30/24 for box height rest 90 sec between sets Workout of the...
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6
Nov

Thursday

CrossFit Seven Cities – CrossFit Accessory 3 Sets A1) Bent Over SA KB/DB Row 8-10/side A2) Close Grip(diamond) Push-ups 12-15 advanced banded/on a wall ball...
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5
Nov

Wednesday

CrossFit Seven Cities – CrossFit Lift A) Strict Press 3×8 (1-2 reps left in the tank) Working up each set Warm-up 2×4, 1×2 no rest...
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4
Nov

Tuesday

CrossFit Seven Cities – CrossFit Lift A) Clean Complex Every 90 sec x 6 sets 2 Clean DL + 2 Hang Cleans @ the knee...
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3
Nov

Monday

CrossFit Seven Cities – CrossFit Lift A: Back Squat (3×6 reps) 1 RIR Working – up in load each set Warm-up 1×3, 1×2 no rest...
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1
Nov

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 30 Burpees then… 20-15-10 reps Power Snatch 40-30-20 reps Squats then… 30 Burpees For...
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31
Oct

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) “31 Heroes” Teams of 2 complete: 31 minute amrap 8 Thrusters 6...
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30
Oct

Thursday

CrossFit Seven Cities – CrossFit Accessory A1) DB/KB Front Rack Lunges 50ft x 3 sets A2) Hanging Knee Raise / Strict Toes To Bar 10...
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29
Oct

Wednesday

CrossFit Seven Cities – CrossFit Lift A1) Seated Filly Press 8 reps each arm x 4 sets Rest 20 sec A2) Reverse Grip Pull-ups 6-8...
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28
Oct

Tuesday

CrossFit Seven Cities – CrossFit Lift Overhead Squat (3 reps x 4 sets ) *Keep the weight challenging for each. Slow and controlled on the...
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27
Oct

Monday

CrossFit Seven Cities – CrossFit Lift A) Push Press Every 90 sec for 6 sets: 3-reps Working up each set as needed. B) Side Plank...
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25
Oct

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) For 20 minutes: Run 400m 2 Rounds “Cindy” 5 Pullups...
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24
Oct

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) For 15 minutes: (You go I go) (Teams of 3) 5 DB...
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23
Oct

Thursday

CrossFit Seven Cities – CrossFit Lift A1: KB/DB Walking Lunges (50ft x 3 sets) Rest 20 sec A2: Strict Toes-To-Bar (8-10 x 3 sets) Or...
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22
Oct

Wednesday

CrossFit Seven Cities – CrossFit Accessory A1) Seated Filly Press 8 reps each arm x 3 sets Rest 20 sec A2) Reverse Grip Pull-ups 6-8...
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22
Oct

Nutrition 101

In this article we will discuss Basic Concepts and Education around Nutrition. It is always a good thing to understand basics around proper nutrition and...
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21
Oct

Tuesday

CrossFit Seven Cities – CrossFit Lift Front Squat (Work up to a heavy set of 2-reps (1-RIR)) Then perform 8-12 reps x 2 sets @80-85%...
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20
Oct

Monday

CrossFit Seven Cities – CrossFit Lift Shoulder Press (Work up to a heavy set of 2-reps (1-RIR)) Then perform 8-12 reps x 2 sets @80-85%...
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18
Oct

Saturday

CrossFit Seven Cities – CrossFit Charity Group Training Metcon (AMRAP – Rounds and Reps) Teams of 3 Complete: For 20 minutes: 30 Reverse Lunges 30...
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17
Oct

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) TEAMS OF 3: 25 minutes 16 Hang Power Clean 24 Bar Over...
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16
Oct

Thursday

CrossFit Seven Cities – CrossFit Accessory A1) Barbell Reverse Lunges 6 reps each leg x 3 sets Rest 20 sec A2) Plank Dumbbell Touches 30...
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15
Oct

Wednesday

CrossFit Seven Cities – CrossFit Lift A: Seated Dumbbell Press (8 reps each arm x 3 sets) rest 20 sec A2: Reverse Grip Ring Row...
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14
Oct

Tuesday

CrossFit Seven Cities – CrossFit Lift Front Squat (Work up to a heavy set of 3-reps (1-RIR)) Then perform 8-12 reps x 2 sets @80-85%...
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13
Oct

Monday

CrossFit Seven Cities – CrossFit Lift A: Shoulder Press (Work up to a heavy set of 3-reps (1-RIR)) Then perform 8-12 reps x 2 sets...
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11
Oct

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 5 Rounds Run 400m 20 No Push-up Burpee 20 Russian KBSFor quality and time…...
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10
Oct

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) Teams of 2 complete: 20 minutes continious: 12/9 Cals Bike/Row 10 Hang...
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9
Oct

Thursday

CrossFit Seven Cities – CrossFit Lift A1: Rear Foot Elevated Split Squat (8 reps each leg x 3 sets, 2 sec pause in bottom ea)...
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8
Oct

Wednesday

CrossFit Seven Cities – CrossFit Lift A1: Single Arm Dumbell Press (8 reps each arm x 3 sets) or KB Rest 20 sec A2: Reverse...
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7
Oct

Tuesday

CrossFit Seven Cities – CrossFit Lift Front Squat (Work up to a heavy set of 4-reps (1-RIR)) Then perform 8-12 reps x 2 sets @80-85%...
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6
Oct

Monday

CrossFit Seven Cities – CrossFit Lift A: Shoulder Press (Work up to a heavy set of 4-reps (1-RIR)) Then perform 8-12 reps x 2 sets...
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4
Oct

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (No Measure) For 15 minutes: Alternating Sharing a Machine with a Partner: Row/Bike 15/10 Cals...
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3
Oct

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) (Teams of 2 complete) (You go I go style) 20 min amrap...
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2
Oct

Thursday

CrossFit Seven Cities – CrossFit Lift A1: Rear Foot Elevated Split Squat (8 reps each leg x 3 sets) Rest 20 sec A2: Bent Knee...
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1
Oct

Wednesday

CrossFit Seven Cities – CrossFit Lift A1: Half Kneeling Press (8 reps each arm x 3 sets) Rest 20 sec A2: Bent Over Row (10...
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30
Sep

Tuesday

CrossFit Seven Cities – CrossFit Lift Front Squat (Work up to a heavy set of 5-reps (1-RIR)) Then perform 8-12 reps x 2 sets @80-85%...
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29
Sep

Monday

CrossFit Seven Cities – CrossFit Lift A: Shoulder Press (Work up to a heavy set of 5-reps (1-RIR)) Then perform 8-12 reps x 2 sets...
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27
Sep

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Reps) Every 3 minutes for 5 sets: Run 200m 10 Deadlifts Max Situps...
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26
Sep

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) Teams of 2 For 15 minutes: 15/10 Cal AB/Row 10 Back Squats...
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25
Sep

Thursday

CrossFit Seven Cities – CrossFit Lift Push Press (5 reps every 90 secs for 5 sets) Working load Workout of the day Metcon (AMRAP –...
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24
Sep

Wednesday

CrossFit Seven Cities – CrossFit Accessory Every 2:30 minutes for 4 sets: 6 each Staggerd Stance DB Romanian Deadlift 10 Hanging Knee Raise Staggered Stance...
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23
Sep

Tuesday

CrossFit Seven Cities – CrossFit Lift W/U: Back Squat (3 reps x 2 sets) A: Back Squat (2 reps x 3 sets) 1 rep in...
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22
Sep

Monday

CrossFit Seven Cities – CrossFit Lift A: Floor Press (6 reps x 4 sets) rest 2 min B: Front foot elevated split squat (8 reps...
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20
Sep

Saturday

CrossFit Seven Cities – CrossFit Lift A1: Landmine Squat (10 reps x 3 sets) rest 20 sec A2: Reverse Grip Pull-ups (6-8 reps x 3...
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19
Sep

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) (Teams Of 3) 5 Rounds 30 DB/KB Thrusters 30 Cal Bike/Row 45 Push-ups For time… Compare...
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18
Sep

Thursday

CrossFit Seven Cities – CrossFit Lift Every 90 sec for 5 sets: 2 Strict Press + 3 Push Press With a working load Shoulder Press...
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17
Sep

Wednesday

CrossFit Seven Cities – CrossFit Lift Every 2:30 minutes for 4 sets: 8 Landmine Romanian Deadlift 10 Weighted Sit-ups Landmine Romanian Deadlift Weighted Sit-ups (10-10-10-10)...
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16
Sep

Tuesday

CrossFit Seven Cities – CrossFit Lift WU: Back Squat (5 reps x 2 sets) A: Back Squat (3 reps x 3 sets) 1 rep in...
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15
Sep

Monday

CrossFit Seven Cities – CrossFit Lift Every 2 minutes for 4 sets: 6 Single Arm DB Floor Press (ea/arm) 5 reps each leg Forward +...
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13
Sep

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) 20 minutes 12 Deadlifts 9 Hang Power Clean 6 Toes...
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12
Sep

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) Teams of two complete: “Karen” 150 Wall Balls Row/Bike 80 Cals followed by… 50 Thrusters 60...
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11
Sep

Thursday

CrossFit Seven Cities – CrossFit Lift Every 90 sec for 4 sets: 3 Strict Press + 2 Push Press With a working load followed by…...
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10
Sep

Wednesday

CrossFit Seven Cities – CrossFit Lift Every 2 minutes for 4 sets: 8 Barbell Romanian Deadlift 10 Plate OH Situps Romanian Deadlift (8-8-8-8) Workout of...
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9
Sep

Tuesday

CrossFit Seven Cities – CrossFit Lift W/U: Back Squat (5 reps x 2 sets) A: Back Squat (4 reps x 3 sets) 1 rep in...
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8
Sep

Monday

CrossFit Seven Cities – CrossFit Lift Every 2 minutes for 5 sets: 8 Alternating Floor Presses 10 Front Foot Elevated Reverse Lunges (each leg) Workout...
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6
Sep

Saturday

CrossFit Seven Cities – CrossFit Lift A1: Landmine Squat (3 x 8 reps) rest 20 sec A2: Ring Rows (3 x 12-15 reps) rest 60...
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5
Sep

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) Teams of Two Complete: Run 1 mile together Followed by… 40-30-20 reps Push Jerk 30-20-10 reps...
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4
Sep

Thursday

CrossFit Seven Cities – CrossFit Lift Every 2 minutes for 4 sets: 8 Dual DB/KB Romanian Deadlifts 10 Plate OH Situps (needs video) (dual Turkish...
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3
Sep

Wednesday

CrossFit Seven Cities – CrossFit Lift W/U: Back Squat (5 reps x 2 sets) Warm up to working load *no rest A: Back Squat (5...
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