Blogs

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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14
Mar

Saturday

CrossFit Seven Cities – CrossFit Gymnastics Metcon (No Measure) Every Minute on the Minute for 10 minutes: Min 1 – 30 sec Wall Facing Handstand...
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13
Mar

Friday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Reps) 19.4ish 6 min AMRAP 10 Snatches (96/65) 12 Bar Facing Burpees rest...
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12
Mar

Thursday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) Team thursday, teams of 2 one athlete working at a time For time…. 75 Cal Row/Bike...
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11
Mar

Wednesday

CrossFit Seven Cities – CrossFit Lift Back Squat (5-5-3-3-3-2-2-1-1-1) Increase weight ea set to a heavy single Accessory Banded Thread The Needle (3 x 10...
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10
Mar

Tuesday

CrossFit Seven Cities – CrossFit Lift Bench Press (5-5-5-5-5) Workout of the day Metcon (Time) Work 21-15-9 Cal Row Box Jumps Hand Release Push Ups
10
Mar

Tuesday

CrossFit Seven Cities – CrossFit Lift Floor Press (5-5-5-5-5) Workout of the day Metcon (Time) Work 30-20-10 reps of: Box Jumps Hand Release Push Ups...
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9
Mar

Monday

CrossFit Seven Cities – CrossFit Complex Power Snatch to Overhead Squat Complex 2 Power Snatch + 3 OHS, Every 90 seconds for 5 rounds. Increase...
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7
Mar

Saturday

CrossFit Seven Cities – CrossFit Lift Squat Clean (take 12 min to find a heavy Squat clean, 3RM) Workout of the day Metcon (Time) 21-15-9...
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6
Mar

Friday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) For Time.. 100ft (L) db Ovhd Walking lunge 55/35 50 db Step Ups 50...
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5
Mar

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) Team Friday AMRAP 18 Teams of 3, “Congo line” 9...
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4
Mar

Wednesday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Reps) EMOM 20 12/9 Cal Row 10 burpees Max rep double unders Rest
3
Mar

Tuesday

CrossFit Seven Cities – CrossFit Lift 4 Rounds, Not for time Front Rack barbell Walking Lunges 25 feet 100 ft KB farmer carry, heavy rest...
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2
Mar

Monday

CrossFit Seven Cities – CrossFit Lift Workout of the day Push Jerk ( 5-5-5-5-5) Every 90 sec Metcon (Time) “Jerk n Cindy” 4 RFT 7...
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28
Feb

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (No Measure) Every 3 minutes for 5 sets: 15 Wall Balls 10 Burpees 5 Power...
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27
Feb

Friday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) “19.2 ish” 12 min amrap 25 Toes To Bars 50...
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26
Feb

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) Teams of 3 complete: 200 Meter Run (Each) 100 Dumbbell Snatches (50/35) 200 Meter...
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25
Feb

Wednesday

CrossFit Seven Cities – CrossFit Lift Every minute on the minute for 10 min: Min 1 – 3 Strict Presses Min 2 – 6 Reverse...
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24
Feb

Tuesday

CrossFit Seven Cities – CrossFit Lift A: Front Squat (3 – 2 – 1 reps) *Rest 90 sec between B: Plank Rows (3 x 12...
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23
Feb

Monday

CrossFit Seven Cities – CrossFit Lift Clean and Jerk (Every 2 minutes on the Minute For 5 sets:) 1 Clean and Jerk *Work up with...
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21
Feb

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Reps) 4 min amrap 10 Power Snatch (75/55) 15 Squats rest 1 min...
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20
Feb

Friday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) 20 min amrap 19 KBS (53/35) 38 Double Unders 19...
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19
Feb

Team Thursday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) (Teams Of 3) 20 min amrap 30 Bar Facing Burpees 30 Hang...
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18
Feb

Wednesday

CrossFit Seven Cities – CrossFit Lift A: Floor Press (5 – 3 – 1 reps) *Rest 90 sec B: Reverse Grip Inverted Row (3 x...
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17
Feb

Tuesday

CrossFit Seven Cities – CrossFit Lift A: Front Squat (5 – 3 – 1 reps) *Rest 90 seconds B: Crawl Position KB Drag Through (3...
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16
Feb

Monday

CrossFit Seven Cities – CrossFit Lift Clean and Jerk (Every 2 minutes on the Minute For 6 sets:) 3 Clean And Jerks *Work up with...
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14
Feb

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 3 Rounds 600m Run 15 Deadlifts (225/155) 21 Box Jumps (24″/20″) For time…
13
Feb

Friday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) 18 min amrap 20 Burpees 10 Pull-ups 20 DB Push...
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12
Feb

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 5 Rounds 21 Situps 15 Wall Balls (20/14) 9 Toes To Bar 50ft Walking...
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11
Feb

Wednesday

CrossFit Seven Cities – CrossFit Lift A: Floor Press (7 – 5 – 3 reps) *Rest 90 sec Single Arm KB/DB Row (10-10-10) 3 x...
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7
Feb

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) “Snow Day Part II” 20 min amrap 25 Squats 30...
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6
Feb

Friday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) (Teams Of 3) 5 Rounds 30 DB/KB Thrusters (choose #) 30 Cal Bike/Row 45...
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5
Feb

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) 15 min amrap 15 Hang Power Snatch (75/55) 60 Double...
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4
Feb

Wednesday

CrossFit Seven Cities – CrossFit Lift A) Floor Press 8 – 6 – 4 reps *Rest 90 sec B) Meadows Row 3 x 10 reps...
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3
Feb

Monday

CrossFit Seven Cities – CrossFit Lift Power Clean + 6 Push Press Push Press (Every 90 sec for 7 sets) *Work up in load Workout...
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2
Feb

SNOW DAY Monday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) “Home workout” 10 Rounds 10 Squats 9 Burpees 8 Lunges 7 Situps For time…