Blogs

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...
Read More
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...
Read More
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#...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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#...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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)...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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)...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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 )...
Read More
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...
Read More
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...
Read More
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)...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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#)...
Read More
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...
Read More
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...
Read More
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#)...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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)...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More
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...
Read More