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... Read More
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... Read More
CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) TEAMS OF 2 COMPLETE: 20 min amrap 60 Double Unders 20 Front... Read More
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... Read More
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... Read More
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... Read More
CrossFit Seven Cities – CrossFit Skill Handstands *We will take time to day to work on Handstands and handstand progressions. Progressions to go over: Level... Read More
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... Read More
What exactly is metabolism? Good question! Metabolism is defined is the bodies processes needed to maintain life. When we hear the word today is most... Read More
In this Episode Cody sits down with Billy Adams. Billy is a Entrepreneur, Father, and Husband who has owned and started many businesses. He was... Read More
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... Read More
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... Read More
In this Episode Cody sits down with Coach Van and they answer your questions. This is a pretty random selection of questions but this episode... Read More
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... Read More
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... Read More
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)... Read More
CrossFit Seven Cities – CrossFit Buy In 1000m Row (Time) Max Effort 1000m RowOR Metcon (Calories) 4 minutes Max cal on bike Workout of the... Read More
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... Read More
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... Read More
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... Read More
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)... Read More
CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) 4 Min Amrap 12 Hang Snatches (75/55) 12 Air SquatsRest... Read More
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... Read More
In this Episode Cody sits down and answers your questions. Cody is joined by Phillip Barry Director of Operations at CrossFit Seven Cities and they... Read More
CrossFit Seven Cities – CrossFit Strength A1: Single Arm Dumbell Press (8-8-8 (each arm)) A2: Strict Pull-ups (12-12-12) Workout of the day Metcon (AMRAP –... Read More
CrossFit Seven Cities – CrossFit Strength A1: Back Squat (6-6-6) A2: Goblet Lunge (12-12-12) Drop Lunge from a block or 45lb plate Workout of the... Read More
CrossFit Seven Cities – CrossFit Strength A1: Weighted Push-up (8-8-8) *Have a partner load the weight on your back A2: SA DB/KB 3-Point Row (12-12-12)... Read More
CrossFit Seven Cities – CrossFit Lift Hang Power Clean EMOTM For 10 minutes: 1 Power Cleans + 1 Hang Power Clean Power Clean (1-1-1-1-1-1-1-1-1-1) Hang... Read More
In this Episode Cody Sits down with Coach Becky Enright. Becky is a nationally ranked Power Lifter, Fitness Coach, Nutrition Coach, and Mother of two... Read More
CrossFit Seven Cities – CrossFit Team Workout Metcon (Time) In teams of three: 60/45 Cal Bike/Row 120 KBS 90 Jumping Lunges or Alternating Reverse Lunges... Read More
CrossFit Seven Cities – CrossFit Lift Weightlifting Hang Power Clean (2-2-2-2-2-2-2-2-2-2) EMOTM for 10 min *Good technique throughout, beat last weeks numbers. B1: Back Squat... Read More
CrossFit Seven Cities – CrossFit Lift Power Clean (3-3-3-3-3-3-3-3-3-3) EMOTM For 10 minutes: 3-reps Working up in load *Good technique throughout. BEAT last week B1:... Read More
CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) Team Friday (Teams of 2 Complete) 14 min amrap 60 Cal Row/Bike... Read More
CrossFit Seven Cities – CrossFit Weightlifting Power Clean (3-3-3-3-3-3-3-3-3-3) EMOTM For 10 minutes: 3-reps Working up in load *Good technique throughout B1: Back Squat (10-10-10)... Read More
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... Read More
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... Read More