Blogs

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

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

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

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... Read More

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

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)... Read More

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

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... Read More

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... Read More

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

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

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

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Reps) 24 minutes EMOTM Min 1 – 45 seconds Row/Bike For cals Min... 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 Workout of the day Metcon (Time) 4 Rounds 6 R arm DB Snatch (choose #) 10 R arm OH DB... 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 Team Workout Metcon (AMRAP – Rounds and Reps) Team workout (Teams of 3 complete) (You go I go style) 20... 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

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... Read More

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... Read More

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)... Read More

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

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

CrossFit Seven Cities – CrossFit Metcon (AMRAP – Reps) EMOTM For 20 minutes: Min 1 – 15/10 Cals Row/Bike Min 2 – 6 DB Burpee... 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 Workout of the day Metcon (AMRAP – Rounds) Every 6 minutes for 5 sets: Run 400m 15 Burpees Run 200m... Read More

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) Teams of 3 will complete: 18 min amrap (You go I go)... Read More

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Rounds and Reps) 20 min amrap 15 Push Jerk (115/75) 20 Pullups 25... 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

CrossFit Seven Cities – CrossFit Lift Every 2 minutes for 12 minutes: Station 1 – 15 Reverse Grip Barbell Rows Station 2 – 15 Shoulder... Read More

CrossFit Seven Cities – CrossFit Lift Every 90 sec for 18 minutes: Station 1 – 12 Snatch Grip RDL Station 2 – 60 sec Weighted... 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 Workout of the day Metcon (AMRAP – Reps) 5 Sets of 3 Minutes each: 100 Double Unders Max Reps Push... 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 Workout of the day Metcon (Time) 4 Rounds Run 400m 10 L-Arm DB/KB Push Press (choose #) 10 R-Arm DB/KB... 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 Every 2 minutes for 12 minutes: Station 1 – 12 Reverse Grip Barbell Rows Station 2 – 12 Shoulder... Read More

CrossFit Seven Cities – CrossFit Lift Lift Every 2 minutes for 18 minutes: Station 1 – 20 DB Death March Station 2 – 60 sec... Read More

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 10 Rounds 30 Double Unders 8 Power Snatch (75/55) For time…

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) TEAMS OF 3: 25 min amrap 16 Hang Power Clean (155/105) 24... Read More

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) “Jacked and Diane” 200m Run 21 KBS (53/35) 200m Run 18 DB/KB Single Arm... 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 Lift A1: Seated Shoulder Press (10-10-10) A2: Dual KB/DB Row (12-12-12) *2 sec pause at the top Workout of the... Read More

CrossFit Seven Cities – CrossFit Lift A1: Romanian Deadlift (12-12-12) 4 second Descent A2: Weighted Plank (0:60-0:60-0:60) *Rest 90 seconds **Have a partner put a... Read More

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) “Full Term” 9 Rounds 9 Goblet Squats (choose #) 9 Pullups 9 Air Squats... 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 Workout of the day Metcon (Time) 5 Rounds Run 200 Meters 15 Thrusters (95/65) Run 200 Meters 15 Toes to... 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 Lift A1: Seated Shoulder Press (8 – 8 – 8 reps) A2: Dual KB/DB Row (12 – 12 – 12... Read More

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

CrossFit Seven Cities – CrossFit Workout of the day Metcon (AMRAP – Reps) 12 min amrap 3 Hang Power Clean (155/105) 3 Toes To Bar... 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

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

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