Blogs

21
Feb

Saturday

Virtuous Fitness – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) “Drag and Drop” 20 Minute AMRAP 12-10-8-10 Deadlift (Heavy) Box Jumps...
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20
Feb

Friday

Virtuous Fitness – CrossFit Team Workout Metcon (Time) “Mirror Mirror On The Wall” 80 Cals 30 Pull Ups 30 Burpees 40 Cals 30 WBs 30...
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19
Feb

Thursday

Virtuous Fitness – CrossFit Lift 3-3-2-2-1 Push Press *Complete 16 Deadbugs between sets (8/side) Push Press Workout of the day Metcon (AMRAP – Rounds and...
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18
Feb

Wednesday

Virtuous Fitness – CrossFit Lift EMOM 8 Minutes 1: 8 HEAVY Goblet Split Squat 2: 10 Shoot Through/Pike Ups Goblet Split Squat Workout of the...
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17
Feb

Tuesday

Virtuous Fitness – CrossFit Lift Every 2 Minutes for 12 Minutes (6 Sets) 2 Power Clean *Build in weight Power Clean Workout of the day...
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16
Feb

Monday

Virtuous Fitness – CrossFit Lift 5 Sets 12 Supinated Barbell Bent Over Rows 14 Dual DB Floor Press 16 Mountain Climbers *Rest 90 Second –...
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14
Feb

Saturday

Virtuous Fitness – CrossFit Metcon (Time) “Tortoise and the Hare” 1600M Run 25 Hang Snatch 50 Alternating Lunges 1600M Row
13
Feb

Team Friday

Virtuous Fitness – CrossFit Team Workout Metcon (Time) “Couples Therapy” 4 Rounds 15 Box Jump Overs 10 Deadlift Then 4 Rounds 10 Dual DB Box...
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12
Feb

Thursday

Virtuous Fitness – CrossFit Lift A1: Barbell Hip Thrust (3 Sets x 12-15 Reps) Rest 30 sec A2: Sandbag/D-Ball Carry (3 Sets x 200ft) Rest...
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11
Feb

Wednesday

Virtuous Fitness – CrossFit Lift EMOM 10 Minutes 1: 8 Landmine Squats 2: 20 Alternating Single Leg V-ups Landmine Squat (8) Workout of the day...
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10
Feb

Tuesday

Virtuous Fitness – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) “CARDI-OH” 8 Minute AMRAP 12 Goblet Squats 10 Push Ups 8...
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9
Feb

Monday

Virtuous Fitness – CrossFit Metcon (Weight) Every 2 Minutes for 10 Minutes (5 Sets) 3 Power Clean + 2 Push JerkBuild in weight Metcon (Time)...
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7
Feb

Saturday

Virtuous Fitness – CrossFit Metcon (AMRAP – Reps) “So You Think You Can AMRAP” Every 4 Minutes For 4 Sets Run 400M *Remaining time complete...
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6
Feb

Friday

Virtuous Fitness – CrossFit Metcon (AMRAP – Reps) 24 Minute AMRAP 50-45-30-25-20-15-10-5 Calorie Bike/Row Thrusters *Every 6 Minutes Run 400M Together
5
Feb

Thursday

Virtuous Fitness – CrossFit Metcon (No Measure) Every 2 minutes for 24 minutes (12 sets) 200M Row OR 20/15 Cal Bike 12 Alternating DB Snatches...
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4
Feb

Wednesday

Virtuous Fitness – CrossFit 1 1/4 Front Squat (4-4-4-4-4) Rest as needed between sets Metcon (AMRAP – Rounds and Reps) “Swedish Metcon” 9 Minute AMRAP...
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3
Feb

Tuesday

Virtuous Fitness – CrossFit A1: Strict Reverse Grip Pull Ups (5 Sets x 8 Reps) A2: Dual KB/DB Split Squat (5 Sets x 10 Reps...
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2
Feb

Monday

Virtuous Fitness – CrossFit Metcon (Weight) Every 2 Minutes for 10 Minutes (5 Sets) 3 Hang Power Clean + 2 Push Jerk Metcon (AMRAP –...
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31
Jan

Saturday

Virtuous Fitness – CrossFit Metcon (Time) 4 Sets: 10 Clusters 25 KB Swing For quality and time… Recommended Loading: Ladies: 95lbs 35lbs KB Men: 135lbs...
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30
Jan

Friday

Virtuous Fitness – CrossFit Metcon (Time) Teams of 2 140 Dual KB/DB Deadlift 400M Run 120 Plate Ground to Overhead 400M Run 100 Ring Dips...
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29
Jan

Thursday

Virtuous Fitness – CrossFit Push Press (3-3-3-2-2) Rest 2 Minutes between sets Metcon (Time) “Rise and Grind” 400M Farmers Carry (Use 2 DBs or KBs)...
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28
Jan

Wednesday

Virtuous Fitness – CrossFit Pull Ups (3 sets) Max Set Strict Pull Ups*Complete 50 Alternating Shoulder Taps immediately after pull ups Metcon (AMRAP – Rounds...
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27
Jan

Tuesday

Virtuous Fitness – CrossFit Metcon (Weight) Every 2 Minutes For 10 Minutes 00:00 – 02:00 – 6 Hang Power Clean 02:00 – 04:00 – 6...
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26
Jan

Monday

Virtuous Fitness – CrossFit Metcon (AMRAP – Reps) EMOM 9 Minutes 1: 10 Dual DB Romanian Deadlift 2: 30 Second Wall Sit 3: 10 OH...
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24
Jan

Saturday

Virtuous Fitness – CrossFit Metcon (Distance) Every 3 Minutes For 18 Minutes 6 Sets Total 6 Burpees 8 KB/DB Front Squat (4/side) Remaining time choose...
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23
Jan

Team

Virtuous Fitness – CrossFit Metcon (AMRAP – Reps) 21 Minute AMRAP 10-20-30-40-50-60…etc. Calorie Row/Bike Each Partner Must Complete 1 Round DT Between Sets DT 12...
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22
Jan

Carry On

Virtuous Fitness – CrossFit Metcon (Time) 4 Rounds 200Ft Farmers Carry (DB or KB) 5 Rounds of Cindy Cindy 5 Pull-Ups 10 Push-Ups 15 Air...
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21
Jan

Strength

Virtuous Fitness – CrossFit Barbell Bent Over Row (3 Sets x 12 Reps) Dual FR DB/KB Lunges (3 Sets x 16 Reps) 8reps/sideRest 60-90 Seconds...
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20
Jan

Lift

Virtuous Fitness – CrossFit Deadlift ( 3-3-3-3) *In between each set complete 20 DB Floor Press -20 Total dual floor press, not alternating. *Rest 2...
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19
Jan

Upper

Virtuous Fitness – CrossFit Split Jerk (4 sets x 2 reps) Build in weight each set. Rest 2 Minutes between sets. Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Pull...
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16
Jan

Team Friday

Virtuous Fitness – CrossFit Metcon (AMRAP – Rounds and Reps) ALL 19 Minute AMRAP You Go, I Go 12 DB Hang Snatch 6/side 6 Toes...
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15
Jan

Lift

Virtuous Fitness – CrossFit Push Press (5 sets x 5 reps) *Rest 2 Minutes between sets Metcon (Time) “Grateful Grace” 3 Rounds 30 DB Hang...
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14
Jan

Strength

Virtuous Fitness – CrossFit Dual DB Romanian Deadlift (3 sets x 12 reps) Three-Point Row (3 sets x 14 reps (7/side) *Rest 90 Seconds between...
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13
Jan

Strength

Virtuous Fitness – CrossFit Strength Every 2 Minutes for 6 Sets (12 Minutes) Duel KB Split Squat (6/side) Wallsit (45seconds) Workout of the day Metcon...
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12
Jan

Monday

Virtuous Fitness – CrossFit Lift Squat Clean (4 reps x 5 sets) Every Minute on the Minute for 5 minutes then… Squat Clean (2 reps...
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9
Jan

Friday

Virtuous Fitness – CrossFit Team Workout Metcon (Time) Teams of 2 300 Push Ups *Every 50 Push Ups Complete 25 Calories
8
Jan

Thursday

Virtuous Fitness – CrossFit Lift 20-18-16-14-12 Push Ups on DBs 10-8-6-4-2 Strict Pull Ups *Rest 2 Minutes between sets Workout of the day Metcon (No...
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7
Jan

Wednesday

Virtuous Fitness – CrossFit Lift Deadlift (5 x 5 reps) *20 DB Sit Ups between sets *Rest 2 Minutes between sets Workout of the day...
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6
Jan

Tuesday

Virtuous Fitness – CrossFit Lift 4 sets: KB Front Rack Carry 100ft 8 HEAVY Goblet Squats Rest 60-90 seconds Goblet Squat Workout of the day...
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5
Jan

Monday

Virtuous Fitness – CrossFit Lift Power Clean (6 reps x 5 sets) Every 2 Minutes for 10 Minutes (5 Sets) Workout of the day Metcon...
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3
Jan

Saturday

Virtuous Fitness – CrossFit Accessory Every 3 min x 3 sets A1) DBL KB/DB front rack split squat x 8/side A2) Rev Grip pull up...
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2
Jan

Friday

Virtuous Fitness – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) 25 min 60 cal bike/row 45 box jump over 30 burpees to a...
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1
Jan

Thursday

Virtuous Fitness – CrossFit Lift Every 2:30 x 5 sets (12:30) A1) 8-12 Ring dips A2) 8-10 Bent over Rows Workout of the day Metcon...
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31
Dec

Wednesday

Virtuous Fitness – CrossFit Lift Push Jerk (6 x 3 reps) Every 2 Min x 6 sets 1-2 RIR working up each set Work Metcon...
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30
Dec

Tuesday

Virtuous Fitness – CrossFit Lift Every 2:30 x 5 sets A1) Landmine Deadlift x 8 reps working up each set A2) 45 sec ring/wall ball...
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29
Dec

Monday

Virtuous Fitness – CrossFit Lift A: Front Squat (3 x 6 reps (3/2/0/1)) Warm up 2×3 no rest Working up each set Rest 2 minutes...
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27
Dec

Saturday

Virtuous Fitness – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) 25 min 200m odd object carry 14 DB/KB OH Lunges (Single...
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26
Dec

Friday

Virtuous Fitness – CrossFit Team Workout Metcon (Time) “Robbins” 6 Sets 400m Run 30 burpeesIf you have a vest wear it share the burpees, run...
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25
Dec

Thursday

Virtuous Fitness – CrossFit Lift Complex Every 2:30 x 5 sets (12:30) A1) 6 Push Press + 2 Push jerks working up each set A2)...
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22
Dec

Monday

Virtuous Fitness – CrossFit Lift A: Front Squat (4 x 5 reps) Warm up 2×3 no rest working up each set Rest 90sec – 2...
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20
Dec

Saturday

Virtuous Fitness – CrossFit Work Metcon (Time) 3 Sets 2 rounds 8 Deadlifts 6 Hang Power Cleans 4 Back Squats 2 rounds 6 Stict Pull-ups...
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19
Dec

Friday

Virtuous Fitness – CrossFit Team Workout Metcon (Time) 6 Sets (Total) 18 Burpees over the Bar 20 Push Press 200m OH Plate runRecommended Loading 115/80...
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18
Dec

Thursday

Virtuous Fitness – CrossFit Lift Every 2:30 x 5 sets A1: Ring Dips (8-12) A2: Bent Over Row (8-10) Workout of the day Metcon (AMRAP...
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17
Dec

Wednesday

Virtuous Fitness – CrossFit Lift Complex Every 2:30 x 5 sets A1) 4 Push Press + 2 Push jerks working up each set A2) :45...
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16
Dec

Tuesday

Virtuous Fitness – CrossFit Lift Every 2:30 x 4 sets A) SA DB Deficit Deadlift 8-10/side working up each set work off of a 45/55#...
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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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