Blogs

2
Sep

Tuesday

CrossFit Seven Cities – CrossFit Lift A1: Seated Shoulder Press (8 – 8 – 8 reps) A2: Dual KB/DB Row (12 – 12 – 12...
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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 Metcon (AMRAP – Reps) 12 min amrap 3 Hang Power Clean (155/105) 3 Toes To Bar...
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29
Aug

Team Friday!

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) (Teams of 2) Run 1 mile as a team together then… 42-30-18 Thrusters (95/65) Pullups For...
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28
Aug

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Reps) EMOTM For 24 min Min 1 – 12/7 Cals Min 2 –...
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27
Aug

Wednesday

CrossFit Seven Cities – CrossFit Lift A1: Deadlift (3 – 3 – 3 reps) This is meant to be a heavy load but not a...
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1
Jan

Triangle Survival

Jiu Jitsu Warm-up Movement (Jiu Jitsu) Use body popovers for partner drill Popovers again adding omoplata attack Duck under leg pass Mechanics (Jiu Jitsu) Review...
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