Blogs

17
Jul

Thursday

CrossFit Seven Cities – CrossFit Lift A) Every 90 seconds for 6 sets: Power Clean + Hang Power Clean + Front Squat B) Every 90...
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16
Jul

Wednesday

CrossFit Seven Cities – CrossFit Lift 4 sets: 6 Floor Press (1-rep in reserve) 30-40 sec Bent Knee Hollow Hold 15 Braced DB/KB Row (ea/arm)...
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15
Jul

Tuesday

CrossFit Seven Cities – CrossFit Lift Back Squat (3 x 4 reps) 1 – rep in reserve Rest 2-3 min Rear Foot Elevated Split Squat...
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14
Jul

Monday

CrossFit Seven Cities – CrossFit Lift Push Press (4 x 6 reps) 1 – rep in reserve Reverse Grip Pull-ups (Max Set +) 1 max...
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12
Jul

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 8 Rounds 10 Front Squats (95/65) 200m Run*rest 1 min
11
Jul

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) “Team Gracabel” Max Cal Row/Bike 15 Snatch 15 Clean and Jerk Max Cal Row/Bike 15 Snatch...
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10
Jul

Thursday

CrossFit Seven Cities – CrossFit Lift A) Every 90 seconds for 6 sets: Power Clean + Hang Power Clean Followed by… B) Every 90 sec...
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9
Jul

Wednesday

CrossFit Seven Cities – CrossFit Lift A1: DB Floor Press (4 x 8 reps) 1-rep in reserve A2: Side Plank (30 sec each side )...
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8
Jul

Tuesday

CrossFit Seven Cities – CrossFit Lift A: Back Squat (3 x 6 reps) 1 rep in reserve. Same load each set *rest 2-3 min Rear...
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7
Jul

Monday

CrossFit Seven Cities – CrossFit Lift A: Shoulder Press (3 x 7 reps) 1 rep in reserve B: Strict Pull-ups (1 Set Max, then 3...
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5
Jul

Saturday

CrossFit Seven Cities – CrossFit The weekend is here!!! Workout of the day Metcon (Time) 6 sets: Run 400m 10 DB Box Step Overs (5/ea/side)...
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4
Jul

Team Friday

CrossFit Seven Cities – CrossFit Bring Your Favorite Partner! Team Workout Metcon (AMRAP – Rounds and Reps) (Teams Of Two) 17 min amrap (You go...
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3
Jul

July 4th!

CrossFit Seven Cities – CrossFit 0830 and 0930 Classes ONLY** Workout of the day Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups...
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1
Jul

Tuesday

CrossFit Seven Cities – CrossFit Lift Back Squat (3 x 8 reps ) 1-rep in reserve. Same load each set. *Rest 2-3 min Dual DB/KB...
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30
Jun

Monday

CrossFit Seven Cities – CrossFit Lift Seated Shoulder Press (3 x 8 reps ) 1-rep in Reserve *rest 90 sec between Reverse Grip Pull-ups (Max...
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28
Jun

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) Byyyyeeee 28 Minute AMRAP 24 Wall Balls (20/14) 24 Hang...
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27
Jun

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) In Teams of 2 Complete: 100 Air Squats 100 Pull Ups 400M Dual KB/DB Farmers Carry...
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26
Jun

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 21-15-9 Push Jerk (135/95#) KBS (53/35#) 21-15-9 Hang Clean (135/95#) SA KB Push Jerk...
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25
Jun

Wednesday

CrossFit Seven Cities – CrossFit Lift Deadlift (6-6-4-2) Rest 1-2 minutes between sets Workout of the day Metcon (No Measure) Every 2 Minutes for 8...
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24
Jun

Tuesday

CrossFit Seven Cities – CrossFit Lift A1: Floor Press (6-6-6) Rest 20 Seconds A2: SA DB/KB 3-Point Row (12-12-12) 6/side Rest 20 seconds A3: Renegade...
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23
Jun

Monday

CrossFit Seven Cities – CrossFit Lift Paused Front Squat (6-6-6-6) One second pause at the bottom Workout of the day Metcon (Time) 800M Run 10...
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21
Jun

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) WHAT A CLUSTER FUN 15 Minute AMRAP 2 Clusters (135/95#)...
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20
Jun

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Reps) In Teams of 3 Complete: 20 Minute AMRAP 7 Deadlifts (185/125#) 14 Situps 21...
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19
Jun

Thursday

CrossFit Seven Cities – CrossFit Accessory 4 Sets A1: 10 Sliding Pikes Rest 10 Seconds A2: 25 Russian Twists (w/plate) Rest 10 Seconds A3: 10...
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18
Jun

Wednesday

CrossFit Seven Cities – CrossFit Lift EMOM for 10 min Power Clean (4-4-3-3-3-2-2-2-1-1) Workout of the day Metcon (Time) 4 Rounds 12 Wall Balls (20/14#)...
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17
Jun

Tuesday

CrossFit Seven Cities – CrossFit Lift 4 Sets A1: 16 Suitcase Deadlift (8/side) Rest 30 Seconds A2: 8 Kang Squats Rest 30 Seconds A3: 16...
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16
Jun

Monday

CrossFit Seven Cities – CrossFit Lift Push Jerk (6-6-4-4) rest 1-2 min between sets Workout of the day Metcon (Time) 350 Single Unders Then… 15...
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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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