Blogs

14
Jun

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) ALL THE SINGLE DUMBELLS 4 Rounds 20 Single Arm DB Deadlift (10/side) 20 Single...
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13
Jun

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) Teams of 2 75 Calorie Bike/Row 75 Push Ups 60 Calorie Bike/Row 75 Double Unders 45...
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12
Jun

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) Grace-Full 10-9-8-7-6-5-4-3-2-1 Clean and Jerk (135/95#) *20 Air Squats between sets Accessory Teams of...
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11
Jun

Wednesday

CrossFit Seven Cities – CrossFit Lift Deadlift (8-8-6-6) rest 1-2 min between sets Workout of the day Metcon (AMRAP – Rounds and Reps) 12 Minute...
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10
Jun

Tuesday

CrossFit Seven Cities – CrossFit Lift EMOM 8 Minutes 1: 12 Seated Strict Press 2: 10 Medicine Ball Push Ups EMOM 8 Minutes 1: 12...
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9
Jun

Monday

CrossFit Seven Cities – CrossFit Lift Box Back Squat (8-8-8-8-8) rest 1-2 min between sets Workout of the day Metcon (AMRAP – Rounds and Reps)...
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7
Jun

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (5 Rounds for reps) Every 3 Minutes For 15 Minutes (5 Sets) 8 Power Clean...
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6
Jun

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) Teams of 2 100 Calorie Bike/Row 100 Deadlift (115/75#) 100 Front Squat*Every 6 Minutes Run 400m...
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5
Jun

Thursday

CrossFit Seven Cities – CrossFit Accessory 3 sets A1: 10 Weighted Hollow Rocks Rest 15 Seconds A2: 8 Strict T2B/K2C Rest 15 Seconds A3: 30...
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4
Jun

Wednesday

CrossFit Seven Cities – CrossFit Lift Every 2 Minutes for 3 Sets 5 Floor Press Every 2 Minutes for 3 Sets 5 Pendlay Row Workout...
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3
Jun

Tuesday

CrossFit Seven Cities – CrossFit Lift A1: Romanian Deadlift (12-12-12) Rest 30 Seconds A2: Rear Foot Elevated Split Squat (10-10-10) No elevated rear foot 5...
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2
Jun

Monday

CrossFit Seven Cities – CrossFit Lift Push Press (10-10-10-8) *Unbroken Rest 1-2 minutes between sets Workout of the day Metcon (Time) 20-18-16-14-12-10 Wall Balls 10-8-6-4-2...
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31
May

Saturday

CrossFit Seven Cities – CrossFit Breathing Metcon (No Measure) Every 8 minutes for 24 minutes: Run 800m 15 Burpee Box Step Overs (w/DB/KBs) *No measure
30
May

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) (Teams of 2) 15 min amrap 50 DB Snatch (50/35) (Alternating) 40...
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29
May

Thursday

CrossFit Seven Cities – CrossFit Lift EMOTM For 10 minutes Min 1 – Single Arm DB Floor Press 8 reps (ea/arm) Min 2 – Ring...
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28
May

Wednesday

CrossFit Seven Cities – CrossFit Lift A) Back Squat 4 x 3 reps (1-RIR) Rest 60-90 sec B) Single Arm Front Rack Lunge 3 x...
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27
May

Tuesday

CrossFit Seven Cities – CrossFit Lift A) Every minute on the minute for 10 minutes: 2 Power Clean *Advanced can perform Squat Cleans B) Every...
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26
May

Monday

CrossFit Seven Cities – CrossFit Warm-up Warm-up (No Measure) On your own just before your turn to go. Give yourself about 10-15 min for the...
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24
May

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Every 3 minutes for 6 sets: 15 KBS (53/35) 10 Burpees 5 Hang Power Snatch (115/75)...
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23
May

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) Teams of 3 complete: 200 Meter Run (Each) 100 Dumbbell Snatches (50/35) 200 Meter Run (Each)...
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22
May

Thursday

CrossFit Seven Cities – CrossFit Accessory EMOTM For 10 minutes Min 1 – DB Floor Press 12 reps Min 2 – Ring Rows 15 reps...
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21
May

Wednesday

CrossFit Seven Cities – CrossFit Lift A) Deadlift 4 x 4 reps (2-reps in tank ea/set) *Rest 2 minutes B) Forward + Reverse Lunge 3...
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20
May

Tuesday

CrossFit Seven Cities – CrossFit Accessory 12 min EMOTM: Min 1 – Single Arm KB/DB Press 8 reps (ea/arm) Min 2 – Reverse Grip Inverted...
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19
May

Monday

CrossFit Seven Cities – CrossFit Lift A: Front Squat (3-3-3-3) Rest 60-90 secs B: Romanian Deadlift (8-8-8) Rest 60-90 secs Workout of the day Metcon...
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17
May

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Every 3 minutes for 6 sets: 15 Sit-ups 30 Double Unders 15 Sit-ups 5 Deadlift (205/135)...
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16
May

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) 24 min AMRAP 6 Hang Power Snatch (115/75) 9 Knees to Elbows...
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15
May

Thursday

CrossFit Seven Cities – CrossFit Accessory EMOTM For 10 minutes Min 1 – Alt DB Floor Press 8 – reps (each.arm) Min 2 – Ring...
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14
May

Wednesday

CrossFit Seven Cities – CrossFit Lift A) Deadlift 4 x 5 reps (2-reps in tank ea/set) *Rest 2 minutes B) Reverse Lunge + Box Step...
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13
May

Tuesday

CrossFit Seven Cities – CrossFit Accessory A1) Half Kneeling Landmine Press 4 x 8 reps (ea/arm) A2) Inverted Bar Rows (pronated) 4 x 12 reps...
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12
May

Monday

CrossFit Seven Cities – CrossFit Lift Back Squat (6-6-6-6) 3 sec descent Rest 60-90 sec Single Arm Suitcase Reverse Lunge (10-10-10) ea/leg Rest 60-90 sec...
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10
May

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (No Measure) 6 sets: Run 400m 10 Box Jump Overs (24″/20″) 15/10 Cal Row/Bike 15...
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9
May

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) 17 min amrap 7 DB Thrusters (50/35) 7 Toes To Bar 7...
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8
May

Thursday

CrossFit Seven Cities – CrossFit Accessory EMOTM For 10 minutes Min 1 – DB Floor Press 10 – reps Min 2 – Ring Rows 12...
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7
May

Wednesday

CrossFit Seven Cities – CrossFit Lift A: Deadlift (6-6-6-6) 2 reps in the tank ea/set *Rest 2 min B: Landmine Squat (10-10-10) 3 sec descent...
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6
May

Tuesday

CrossFit Seven Cities – CrossFit Lift A1) Half Kneeling Single Arm DB Press 4 x 8 reps (ea/arm) A2) Reverse Grip Inverted Bar Rows 4...
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5
May

Monday

CrossFit Seven Cities – CrossFit Lift A: Front Squat (6-6-6-6) 3 sec descent Rest 60-90 sec B: Landmine RDL (10-10-10) 3 sec descentRest 60-90 sec...
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3
May

Saturday

CrossFit Seven Cities – CrossFit Complex Squat Snatch (2-2-2-2-2-2-2) Every 90 sec working up in load Workout of the day Metcon (Time) 15-12-9-6-3 Squat snatch...
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2
May

Friday

CrossFit Seven Cities – CrossFit Team Workout Teams of 2 Metcon (Time) Coe 10 rounds 10 Thrusters, 95/65 10 Ring push-ups *You go I go...
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1
May

Thursday

CrossFit Seven Cities – CrossFit Accessory 4 sets 100ft Single arm front rack carry KB/DB (switch arm every 50ft) 12 wall ball sit ups Rest...
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30
Apr

Wednesday

CrossFit Seven Cities – CrossFit Accessory 3 Sets A1) Reverse grip bent over row x10-12 (working up each set) A2) Banded tricep press x12 (...
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29
Apr

Tuesday

CrossFit Seven Cities – CrossFit Lift Back Squat (8-8-8-8) Rest 2 min between sets Accessory 5 Min EMOM 8-12 Floor Toes to Bar Workout of...
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28
Apr

Monday

CrossFit Seven Cities – CrossFit Accessory 9 min EMOM Min 1 Strict pull ups 8-10 Min 2 Ring dips/Box dips 10-14 Min 3 Banded plank...
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26
Apr

Saturday

CrossFit Seven Cities – CrossFit Lift Shoulder Press (7-7-7-7) Rest 90 sec Workout of the day Metcon (Time) 5 Rounds 400m Run 9 Deadlifts 225/155...
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25
Apr

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) Teams of 3 25 min AMRAP Partner A 6 Clusters 115/75 8...
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24
Apr

Thursday

CrossFit Seven Cities – CrossFit Accessory 3 Sets A1) Landmine reverse lunge x8/leg A2) Elevated box/bench/med ball push up with knee tuck x12 https://youtu.be/aoHDELS4LGk Rest...
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23
Apr

Wednesday

CrossFit Seven Cities – CrossFit Accessory 3 Sets A1) Rev grip bent over rows x 9-12 working up in each set A2) Banded tricep press...
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22
Apr

Tuesday

CrossFit Seven Cities – CrossFit Lift Power Clean (3-3-3-3-3-3) Every 90 sec Working up in load Workout of the day Metcon (AMRAP – Rounds and...
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21
Apr

Monday

CrossFit Seven Cities – CrossFit Accessory EMOM 4 Rounds Min 1 Strict pull ups 7-9 Min 2 Ring dips/Box dips 9-12 Min 3 Banded plank...
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19
Apr

Saturday

CrossFit Seven Cities – CrossFit Accessory 3 SETS A1) SA KB DEFICIET DEADLIFT (45/35# PLATE) A2) 30FT SA OVERHEAD DB LUNGE + :30 PLANK SHOULDER...
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18
Apr

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) 22 MIN AMRAP 5 PULL UPS 10 DB SNATCH 50/35 200M MED...
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17
Apr

Thursday

CrossFit Seven Cities – CrossFit Lift Power Snatch (6 x 3) Every 90 seconds Working up in Load Workout of the day Metcon (AMRAP –...
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16
Apr

Wednesday

CrossFit Seven Cities – CrossFit Accessory 3 SETS A1) 8-10 Rev Grip Bent Over Rows Working up each set A2) 8 Banded Tricep Press 1...
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15
Apr

Tuesday

CrossFit Seven Cities – CrossFit Lift Front Squat (8 x 7 reps) Every minute on the minute for 8 sets perform 7-reps from the floor....
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14
Apr

Monday

CrossFit Seven Cities – CrossFit Accessory Every minute on the minute for 3 sets: Min 1 – 6-8 STRICT PULL UPS Min 2 – 8-10...
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11
Apr

Saturday

CrossFit Seven Cities – CrossFit Accessory A1) BANDED HAMSTRING CURL X 10 A2) BANDED TRICEP PRESS X 10 A3) SA KB DEFICIET DEADLIFT (45/35# PLATE)...
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10
Apr

Friday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 4 Rounds 50 Burpee over KB 50 KB swings 53/35 50 Box Jumps 24/20...
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9
Apr

Thursday

CrossFit Seven Cities – CrossFit Accessory 3 SETS A1) Goblet Reverse Lunge x 10 A2) Hanging knee to elbow x 10 with a 2 sec...
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8
Apr

Wednesday

CrossFit Seven Cities – CrossFit Lift Shoulder Press (6-6-6-6) Working up in load and rest 90 sec each set. Workout of the day Metcon (No...
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7
Apr

Tuesday

CrossFit Seven Cities – CrossFit Lift Back Squat (6-6-6-4-4-2) Working up in load and Rest 1-2 min each set. Workout of the day Metcon (AMRAP...
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6
Apr

Monday

CrossFit Seven Cities – CrossFit Lift 4 SETS: A1) 6-8 STRICT PULL UPS A2) 8-10 RING DIPS, BOX DIPS A3) 12-15 BIRD DOGS REST 90...
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5
Apr

Saturday

CrossFit Seven Cities – CrossFit Accessory 3 Sets A1) Banded Hamstring Curl x 10 A2) Banded Tricep Press x 10 A3)SA KB Deficit Deadlift (45/35...
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4
Apr

Friday

CrossFit Seven Cities – CrossFit Team Workout Small (Time) 3 Rounds for time of: 1000m Row 50 Burpees 50 Box Jumps, 24″ 800m RunIn honor...
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3
Apr

Thursday

CrossFit Seven Cities – CrossFit Metcon (AMRAP – Reps) Tabata x 3 (12 min) Push Jerk 105/75 Situps Double Unders Front Rack Reverse Lunge90 sec...
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2
Apr

Wednesday

CrossFit Seven Cities – CrossFit Lift 3 Sets about 12 min A1) Reverse grip strict chin ups x 8-10 A2)Seated filly press x 8/arm KB...
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1
Apr

Tuesday

CrossFit Seven Cities – CrossFit Lift A) COMPLEX 10 min EMOM 1POWER CLEAN + 3 FRONT SQUATS WORKING UP IN LOAD STARTING AT ABOUT 65%...
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30
Mar

Monday

CrossFit Seven Cities – CrossFit Accessory 4 SETS ABOUT 12 MIN A1) 6-8 STRICT PULL UPS A2) 8-10 RING DIPS, BOX DIPS A3) 12-16 V-UPS...
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29
Mar

Saturday

CrossFit Seven Cities – CrossFit Lift Push Jerk (1 – 1 – 1 – 1 – 1 reps) These should all be heavy sets but...
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28
Mar

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) Teams of 3 Chipper 100 Pull Ups 100 Deadlifts 155/105 100 Push Ups 100 Sit UpsPace...
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27
Mar

Thursday

CrossFit Seven Cities – CrossFit Lift Shoulder Press (3-3-3-3-3) Working sets moving up in weight each set, every 90 seconds Workout of the day Metcon...
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26
Mar

Wednesday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Reps) Tabata! Wall Ball 20/14 Double Unders Air Squats Sit UpsRest 1 min...
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25
Mar

Tuesday

CrossFit Seven Cities – CrossFit Lift Front Squat (5-5-5-5-5) Increase load after each set, rest 90 seconds after each set. Workout of the day Metcon...
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24
Mar

Monday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) AMRAP 5 Min 12 Hang Squat Clean 115/75 12 Hand...
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21
Mar

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Reps) 16 EMOM Ring Dips (:45 seconds) Toes 2 Bar (:45) Double Under...
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20
Mar

Friday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) “19.5ish” 33-27-21-15-9 reps of… Thrusters (95/65) Pullups *Advanced athletes can do Chest to Bar...
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19
Mar

Thursday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) You go-I go 14 Min AMRAP 9 Deadlift (115/75) 7 Hang Power...
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18
Mar

Wednesday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Reps) Every 4 minutes for 5 sets: Run 400m 15 Situps Max Wall...
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17
Mar

Tuesday

CrossFit Seven Cities – CrossFit Lift Squat Clean (3 reps every 90 seconds.) Build to a heavy load, and then keep same weight for the...
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16
Mar

Monday

CrossFit Seven Cities – CrossFit Lift Sumo Deadlift High Pull (7 reps every 90 seconds for 5 rounds) Work with the same load across all...
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