Blogs

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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2
Sep

Tuesday

CrossFit Seven Cities – CrossFit Lift Every 2 minutes for 4 sets: 8 Floor Presses 10 Goblet Reverse Lunges (each leg) Floor Press (8) Goblet...
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1
Sep

Monday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Reps) “Laboring on Day” (Teams of 2 complete) 25 min amrap 60 Double...
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30
Aug

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Severin (Time) 50 Strict Pull-ups 100 Hand Release Push-ups Run 5k If you’ve got a 20#...
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29
Aug

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) Teams of 2 18 Minutes 6 Clusters 36 Double undersYou go, I...
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28
Aug

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (No Measure) Every minute for 6 sets Min 1 8-10 Back Squats Min 2 14-20...
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27
Aug

Wednesday

CrossFit Seven Cities – CrossFit Lift Push Press (6) Every 90 sec for 6 rounds 2 left in the tank Accessory 3 Sets Half Kneeling...
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26
Aug

Tuesday

CrossFit Seven Cities – CrossFit Lift Deadlift (5-3-1) Working up each set 90 sec rest 2-3 left in the tank Accessory 2 Sets Landmine Squats...
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25
Aug

Monday

CrossFit Seven Cities – CrossFit Accessory Every minute for 4 sets Min 1 Ring Push Ups, Push Ups, Inverted push ups ( you choose) x...
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24
Aug

Saturday

CrossFit Seven Cities – CrossFit Lift Back Squat (6-6-4-2) 2 reps in the tank 90 secs rest Accessory Pull-ups (Every minute for 7 sets) Comment...
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22
Aug

Friday

CrossFit Seven Cities – CrossFit Team Workout Danny (AMRAP – Rounds and Reps) 20 minute AMRAP of: 30 Box Jump, 24″ 20 Push Press, 115#...
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21
Aug

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (No Measure) Every 3 min x 7 10 Bar Over Burpees 8 Deadlift 6 Hang...
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20
Aug

Wednesday

CrossFit Seven Cities – CrossFit Lift Push Press (5-7 reps) Every 90 sec x 5 rounds Workout of the day Metcon (AMRAP – Rounds and...
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19
Aug

Tuesday

CrossFit Seven Cities – CrossFit Lift Deadlift (6-4-2) Rest 90 sec 2 left in the tank Accessory 3 Sets Landmine Squats 10 reps Bird Dogs...
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18
Aug

Monday

CrossFit Seven Cities – CrossFit Accessory Every minute for 4 sets Min 1 Ring Push Ups, Push Ups, Inverted push ups ( you choose) x...
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16
Aug

Saturday

CrossFit Seven Cities – CrossFit Lift Back Squat (8-6-4-2) 2 reps in the tank Rest 90 sec Accessory Pull-ups (4-6 reps) Comment with your variation...
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15
Aug

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Calories) Team of 3 30 min Buy -In 1200M Relay Partner A Double KB /DB 100Ft Farmer...
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14
Aug

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (No Measure) Every minute x 7 sets Min 1 12/9 Cal Row/Bike Min 2 15...
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13
Aug

Wednesday

CrossFit Seven Cities – CrossFit Lift Every 90 sec x 5 rounds 4-6 Push Press 2 left in the tank A: Push Press (4-6 reps)...
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12
Aug

Tuesday

CrossFit Seven Cities – CrossFit Lift A: Deadlift (7-5-3) Rest 90 sec between sets 2-3 reps in the tank B1: Spanish Squats (10-10-10) Rest 30...
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11
Aug

Monday

CrossFit Seven Cities – CrossFit Accessory Every minute for 4 sets Min 1 Ring Push Ups, Push Ups, Inverted push ups ( you choose) x...
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9
Aug

Saturday

CrossFit Seven Cities – CrossFit Lift Back Squat (7-7-5-3) 2-3 reps in reserve Warm up 2-3 sets going into this Rest 90 sec then… Workout...
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8
Aug

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) Teams of Two 18 minutes continuous 10 Hang DB Snatch 5/ea/arm 8...
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7
Aug

Thursday

CrossFit Seven Cities – CrossFit Accessory Tabata x 2 Tuck ups Box Jump up Step Down 20/24 Rest 1 Min between Tabatas Workout of the...
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6
Aug

Wednesday

CrossFit Seven Cities – CrossFit Lift Every 90 seconds for 5 sets: 4-6 reps of Push Press (Leaving 2-reps in reserve) Push Press Accessory 3...
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5
Aug

Tuesday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (No Measure) Every minute for 7 sets: Min 1: 12/10 cal Row, Bike, ERG Min...
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4
Aug

Monday

CrossFit Seven Cities – CrossFit Accessory Every minute for 4 sets: Min 1: Ring Push Ups, Push Ups, Inverted push ups ( your choice) x...
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2
Aug

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 1200m run 50 Situps 16 DB Box Step Overs 800m run 40 Situps 14...
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1
Aug

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) Teams of two complete… 16 minutes of: 15 Thrusters 30 Double Unders...
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31
Jul

Thursday

CrossFit Seven Cities – CrossFit Lift Deadlift (3 x 3 ) Warm-up 2 x 5 reps 1 x 3 reps Working sets: 3 x 3...
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30
Jul

Wednesday

CrossFit Seven Cities – CrossFit Lift 4 sets: 5 Combo DB/KB Bench Press 10 Ring Rows (3 sec down each rep) 14 Single Leg V-ups...
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29
Jul

Tuesday

CrossFit Seven Cities – CrossFit Lift Front Squat (4 x 3) Warm-up: 2 x 3 reps 1 x 2 reps Working sets: 4 x 3...
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28
Jul

Monday

CrossFit Seven Cities – CrossFit Lift Split Jerk Warm-up: 2 x 3 reps 1 x 2 reps Working sets: 4 x 2 reps (1 rep...
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26
Jul

Saturday

CrossFit Seven Cities – CrossFit Lift Part one: 3 sets: HEAVY Sled Push 100ft *Rest as needed while sharing sled Workout of the day Metcon...
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25
Jul

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) Teams of 2 complete: 2k Row 60 Clean and Jerk (95/65) 800m Run (Together) 60 DB...
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24
Jul

Thursday

CrossFit Seven Cities – CrossFit Lift A) Every 90 seconds for 6 sets: 2 Hang Squat Clean (1-rep in tank) B) Every 90 sec for...
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23
Jul

Wednesday

CrossFit Seven Cities – CrossFit Lift 4 sets: 6 Alternating DB/KB Floor Press (1-rep in reserve) 40-60 sec Forearm Plank 15 Bent Over Row *Rest...
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22
Jul

Tuesday

CrossFit Seven Cities – CrossFit Lift Back Squat (4 x 2 ) 1 rep in reserve rest 2-3 min Rear Foot Elevated Split Squat (3...
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21
Jul

Monday

CrossFit Seven Cities – CrossFit Lift A: Push Jerk (4 x 5 ) 1 rep in reserve B: Strict Pull-ups (1 Max set +) Then...
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19
Jul

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 10-9-8-7-6-5-4-3-2-1 reps of: Deadlifts (185/125) Hand Release Push-ups followed by… 15-12-9-6-3 reps of: Single...
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18
Jul

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) 18 minute Amrap: (Teams Of 2) You go I go style. 5...
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