Blogs

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