Blogs

10
Jan

Saturday

CrossFit Seven Cities – CrossFit Skill 1. Kip Swings 2. Kipping Knees to Chest 3. Kipping Knees to Elbows 4. Kipping Toes to Bar Workout...
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9
Jan

Friday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) Teams of 2 100 Cal Row/Bike 75 Push Jerk (135/95) 50 Burpee Box Jump...
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8
Jan

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 5 rounds 200m Run 10 SA DB front rack squats (Right) 10 SA DB...
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7
Jan

Wednesday

CrossFit Seven Cities – CrossFit Lift Power Clean (6-6-4-4) *Touch and Go *Build weight *Rest 2-3 Min between sets Workout of the day No Measure...
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6
Jan

Tuesday

CrossFit Seven Cities – CrossFit Lift Front Squat (5-5-5-5) *Build, Rest 1-2 min between sets *Complete 30 Shoulder taps between sets Workout of the day...
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5
Jan

Monday

CrossFit Seven Cities – CrossFit Lift Every 2 minutes 6 sets 3 Push Jerk + 1 Split Jerk *Unbroken from push jerks to split Push...
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3
Jan

Saturday

CrossFit Seven Cities – CrossFit Skill 3 Sets A: 5 Tempo Strict Pull Ups (3s UP/2s HOLD/3s DOWN/1s REST) Rest 30 Seconds B: 5 SHSPU...
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2
Jan

Friday

CrossFit Seven Cities – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2 “You Go/I Go” 20 Min AMRAP 3 Hang Power Snatch (105/75#)...
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1
Jan

Thursday

CrossFit Seven Cities – CrossFit Accessory 4 Sets A1: 12 Rear Foot Elevated Split Squat (6/leg) A2: 16 SA KB Squat (8/leg) *Rest 90 seconds...
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31
Dec

Wednesday

CrossFit Seven Cities – CrossFit Lift Hang Clean (8-8-6-6) 8-8-6-6 Hang Clean Workout of the day EMOM 12 min 1: 10 Deadlifts 2: 10 Pull...
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30
Dec

Tuesday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 50-40-30-20-10 Alternating DB Snatch Alternating Lunges *Run 200m between sets*Choose DB for minimal breaks...
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29
Dec

Monday

CrossFit Seven Cities – CrossFit Lift Push Jerk (5-5-5-5-5-5 reps) Every 2 minutes 6 sets 5 Push Jerk *Unbroken, Build Weight Workout of the day...
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27
Dec

Saturday

CrossFit Seven Cities – CrossFit Metcon (AMRAP – Reps) 7 min AMRAP 8 manmakers 8 box step over with dumbbell 24/20 30 double unders rest...
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26
Dec

Friday

CrossFit Seven Cities – CrossFit Metcon (Time) Teams of 2 12 rounds 25 cals on bike/rower 2 rounds of Strict Cindy 5 Strict Pull-ups 10...
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25
Dec

Thursday

CrossFit Seven Cities – CrossFit Lift A: Front Squat (8-8-8) work up in load B: Double KB/DB Front Rack Lunge Reverse Lunge (14-14-14) 7/leg *Rest...
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24
Dec

Wednesday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 6 Thrusters (105/75) 7 burpee box jump...
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22
Dec

Monday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 12 days of Christmas 1 Burpee 2 Plate Ground to Overhead 45/35 3 Plate...
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20
Dec

Saturday

CrossFit Seven Cities – CrossFit Skill Workout 6 Rounds 7 Deadlifts 225/155 14 Pull ups 400M Run
19
Dec

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) Teams of 2 70 Burpees over the bar 100 Double Unders 60 Toes to Bar 75...
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18
Dec

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Reps) EMOM X 24 MIN 1 Max DB Snatch 50/35 MIN 2 Max...
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17
Dec

Wednesday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) Buy-in 800M run 18-15-12-10-8 Pull-ups 20-18-16-14-12 Push-ups (Use a vest if you have one)...
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16
Dec

Tuesday

CrossFit Seven Cities – CrossFit Lift A: Front Squat (10-10-10) working up in load *rest 90 sec B1: Double KB/DB Front Rack Lunge Reverse Lunge...
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15
Dec

Monday

CrossFit Seven Cities – CrossFit Lift A1: Behind The Neck Press (6-6-6) Wide Grip *working up in load A2: Double KB/DB Bent Over Row (15...
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12
Dec

Friday

CrossFit Seven Cities – CrossFit Team Workout Teams of 3 Metcon (AMRAP – Reps) WORKOUT 20 min AMRAP 2 Rounds of Cindy 5 pull ups...
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11
Dec

Thursday

CrossFit Seven Cities – CrossFit Lift Clean (2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 reps) Every 2...
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10
Dec

Wednesday

CrossFit Seven Cities – CrossFit Lift A: Floor Press (10-10-10) 3 sec decent work up in load rest 90 sec B1: KB Suitcase Deadlift (16-16-16...
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9
Dec

Tuesday

CrossFit Seven Cities – CrossFit Lift A1: Landmine Squat (3x 12 (3/3/x/0)) A2: Tuck-ups (15-15-15) Rest 2 min Workout of the day Metcon (Time) Workout...
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8
Dec

Monday

CrossFit Seven Cities – CrossFit Lift A1: Push Press (8-8-8) working up in load A2: Gorilla Row (12-12-12) Workout of the day Metcon (AMRAP –...
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6
Dec

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 5 Rounds 14 Plate Floor to overhead 45/35 12 Dynamic Pushups 10 Situps 200...
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5
Dec

Friday

CrossFit Seven Cities – CrossFit Team Workout A: Metcon (AMRAP – Rounds and Reps) Teams Of 3 22 min AMRAP 7 hang Power Snatch 105/75...
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4
Dec

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Squat Cleans 155/105 2-4-6-8-10-12-14-16-18-20 Burpees For time
3
Dec

Wednesday

CrossFit Seven Cities – CrossFit Strength A1: Half Kneeling Landmine Press (14 – 14 – 14 reps) 3 sec down each rep (7 reps each...
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2
Dec

Tuesday

CrossFit Seven Cities – CrossFit Lift Landmine Squat (12-12-12 tempo 3/2/x/0) Forearm Plank (0:60-0:60-0:60) Rest 2 min Workout of the day Metcon (Time) 6 Rounds...
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1
Dec

Monday

CrossFit Seven Cities – CrossFit Lift Push Jerk (6-6-6) *working up in load must be cleaned from the floor **rest 90 sec to 2 min...
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29
Nov

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
28
Nov

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) TEAMS OF THREE: 3 Rounds 45 Power Snatch (115/75) 60 Synchro Air Squats 60/45 Cal Bike/Row...
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27
Nov

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 3 Rounds 45 Situps 15 Deadlifts (205/135) 600m Run For time…**Optional loading (225/155) Finisher...
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26
Nov

Wednesday

CrossFit Seven Cities – CrossFit Strength A1: Shoulder Press (3-3-3-3) A2: Reverse Grip Bent Over Rows (5-5-5-5) Workout of the day Clean Cindy (Time) 1-2-3-4-5-6-7-8-9-10...
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25
Nov

Tuesday

CrossFit Seven Cities – CrossFit Strength Back Squat (3-3-3) *Pause 2 sec for 1st rep only Workout of the day Metcon (AMRAP – Rounds and...
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24
Nov

Monday

CrossFit Seven Cities – CrossFit Strength Every 2 minutes for 7 sets: 1-rep Clean and Jerk Clean and Jerk (1-1-1-1-1-1-1) *These can be squat or...
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22
Nov

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 3 Rounds 600m Run 21 Hang Squat Snatch (75/55) For time…*Scaled Athletes can do...
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21
Nov

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) Team Work (Teams of 3 complete) 20 min amrap 30 Push-ups 40...
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20
Nov

Thursday

CrossFit Seven Cities – CrossFit Workout of the day “Turkey Day” (AMRAP – Reps) 20 min amrap For max reps cycle through: Station #1: KBS...
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19
Nov

Wednesday

CrossFit Seven Cities – CrossFit Lift A1: Floor Press (6-4-3) A2: SA DB/KB 3-Point Row (20-20-20) *Rest 2 minutes Workout of the day Metcon (AMRAP...
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18
Nov

Tuesday

CrossFit Seven Cities – CrossFit Strength Back Squat (5 – 5 – 5 reps) *Pause 2 sec for 1st and last rep **Rest as needed...
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17
Nov

Monday

CrossFit Seven Cities – CrossFit Strength Clean and Jerk (2-2-2-2-2-2-2) Every 2 minutes for 7 sets: 2-reps Clean and Jerk *These can be squat or...
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15
Nov

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 4 Rounds 21 Back Squats (155/105) 15 Hang Power Clean 9 Single Arm Strict...
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14
Nov

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) TEAMS OF 2 COMPLETE: 20 min amrap 60 Double Unders 20 Front...
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13
Nov

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Reps) EMOTM For 16 sets (4 Rounds) Min 1 – Max Toes To...
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12
Nov

Wednesday

CrossFit Seven Cities – CrossFit Strength A1: Floor Press (6-6-6) A2: Single Arm KB/DB Row (10-10-10 (each side)) *Rest as needed Workout of the day...
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11
Nov

Tuesday

CrossFit Seven Cities – CrossFit Strength A1: Landmine Squat (15-15-15) *Progress from last week A2: Side Plank (0:30-0:30-0:30) *Rest 2 minutes Workout of the day...
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10
Nov

Monday

CrossFit Seven Cities – CrossFit Strength Squat Clean (2-2-2-2-2-2-2-2) Every 2 minutes for 8 sets: 2 Squat Clean *Working up in load Workout of the...
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8
Nov

Saturday

CrossFit Seven Cities – CrossFit Skill Handstands *We will take time to day to work on Handstands and handstand progressions. Progressions to go over: Level...
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7
Nov

Friday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) “Team Gracabel” Max Cal Row/Bike 15 Snatch (135/95) 15 Clean and Jerk Max Cal...
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6
Nov

Thursday

CrossFit Seven Cities – CrossFit Strength Every 2 minutes for 12 minutes Station 1 – 20 DB/KB Death March (20 steps) Station 2 – 15...
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5
Nov

Wednesday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 5 Rounds 10 DB Hang Clean And Jerk (50/35) (ea/arm) 12 Toes to Bar...
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4
Nov

Tuesday

CrossFit Seven Cities – CrossFit Lift A1: Landmine Squat (12 – 12 – 12 reps) A2: Forearm Plank (3 x 60 seconds) *Load if you...
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3
Nov

Monday

CrossFit Seven Cities – CrossFit Strength Split Jerk (2-2-2-2) *For quality reps Workout of the day Metcon (Time) 3 Rounds 20 Push Press (95/65) 30...
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1
Nov

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (No Measure) Every 8 minutes for 24 minutes: Run 800m 20 Burpee Box Step Overs...
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31
Oct

Friday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) 25 min amrap (Teams of 2) 80/60 Cal Row/Bike 80...
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30
Oct

Thursday

CrossFit Seven Cities – CrossFit Strength A1: Floor Press (10-10-10) *Try to beat last weeks number A2: Reverse Grip Inverted Row (12-12-12) (4 sec down...
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29
Oct

Wednesday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) 31 min amrap “Halloween” 400m run 10 Clean and Jerk...
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28
Oct

Tuesday

CrossFit Seven Cities – CrossFit Strength Back Squat (2-2-2) Workout of the day Metcon (AMRAP – Rounds and Reps) 12 min amrap 20 KBS (choose...
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27
Oct

Monday

CrossFit Seven Cities – CrossFit Strength A1: Seated Shoulder Press (10-10-10) *Work up in load A2: SA DB/KB Power Row (12-12-12) *rest as needed… Workout...
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25
Oct

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) 3 min AMRAP 5 Reverse Grip Strict Pullups 10 KBS...
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24
Oct

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) 20 min amrap (Teams of 2) 5 Back Squats (155/105) 5 Push...
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23
Oct

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Reps) 24 minutes EMOTM Min 1 – 45 seconds Row/Bike For cals Min...
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22
Oct

Wednesday

CrossFit Seven Cities – CrossFit Strength A1: Behind The Neck Press (8-8-8 reps) A2: SA DB/KB 3-Point Row (15-15-15) Workout of the day Metcon (AMRAP...
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21
Oct

Tuesday

CrossFit Seven Cities – CrossFit Strength Back Squat (4-4-4) *Try to beat last week Workout of the day Metcon (AMRAP – Reps) Three sets for...
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20
Oct

Monday

CrossFit Seven Cities – CrossFit Strength A1: Floor Press (10-10-10) *Try to beat last weeks number A2: Ring Rows (15-15-15) (4 sec down each rep)...
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18
Oct

Saturday

CrossFit Seven Cities – CrossFit Buy In 1000m Row (Time) Max Effort 1000m RowOR Metcon (Calories) 4 minutes Max cal on bike Workout of the...
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17
Oct

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) Team Workouts (Teams of 2) 10-9-8-7-6-5-4-3-2-1 reps of: Deadlift (135/95) Push-ups On DBs Power Clean For...
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16
Oct

Thursday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 4 Rounds 6 R arm DB Snatch (choose #) 10 R arm OH DB...
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15
Oct

Wednesday

CrossFit Seven Cities – CrossFit Strength A1: Push Press (8-8-8) *Work up in load A2: V-Ups (20-20-20) *Rest as needed Workout of the day Metcon...
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14
Oct

Tuesday

CrossFit Seven Cities – CrossFit Strength A1: Back Squat (4-4-4) *Try to beat last weeks number A2: Split Lunge with Rear Foot Elevated (12-12-12 (6...
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13
Oct

Monday

CrossFit Seven Cities – CrossFit Strength A1: Floor Press (8-8-8) *Try to beat last weeks number A2: Ring Rows (12-12-12) (4 sec down each rep)...
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11
Oct

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) 4 Min Amrap 12 Hang Snatches (75/55) 12 Air SquatsRest...
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10
Oct

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) Team workout (Teams of 3 complete) (You go I go style) 20...
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9
Oct

Thursday

CrossFit Seven Cities – CrossFit Lift A1: Back Squat (6-6-6) *Try to beat last week A2: Split Lunge (12-12-12) *rest as needed Workout of the...
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8
Oct

Wednesday

CrossFit Seven Cities – CrossFit Strength A1: Landmine Press (12-12-12 (each arm)) A2: Reverse Grip Pull-ups (10-10-10) *use bands if needed to complete the reps...
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7
Oct

Tuesday

CrossFit Seven Cities – CrossFit Strength A1: Floor Press (8-8-8) *Work up in load A2: SA DB/KB 3-Point Row (15-15-15) A3: Side Plank (10-10-10) Side...
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6
Oct

Monday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) 20 min amrap 21 Situps 14 DB Push Press (7/ea/arm)...
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4
Oct

Saturday

CrossFit Seven Cities – CrossFit Metcon (Time) 8 Rounds 10 Thrusters (95/65) 200m Run For time…
3
Oct

Friday

CrossFit Seven Cities – CrossFit Metcon (AMRAP – Rounds and Reps) Team workout (Teams of 2 complete) (You go I go style) 20 min amrap...
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2
Oct

Thursday

CrossFit Seven Cities – CrossFit Metcon (AMRAP – Reps) EMOTM For 20 minutes: Min 1 – 15/10 Cals Row/Bike Min 2 – 6 DB Burpee...
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