Blogs

16
Sep

Tuesday

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

Monday

CrossFit Seven Cities – CrossFit Lift Lift Every 2 minutes for 18 minutes: Station 1 – 20 DB Death March Station 2 – 60 sec...
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13
Sep

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) 10 Rounds 30 Double Unders 8 Power Snatch (75/55) For time…
12
Sep

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) TEAMS OF 3: 25 min amrap 16 Hang Power Clean (155/105) 24...
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11
Sep

Thursday

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...
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10
Sep

Wednesday

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:...
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9
Sep

Tuesday

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...
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8
Sep

Monday

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...
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6
Sep

Saturday

CrossFit Seven Cities – CrossFit Workout of the day Metcon (Time) “Full Term” 9 Rounds 9 Goblet Squats (choose #) 9 Pullups 9 Air Squats...
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5
Sep

Friday

CrossFit Seven Cities – CrossFit Team Workout Metcon (AMRAP – Rounds and Reps) Team Friday (Teams of 2 Complete) 14 min amrap 60 Cal Row/Bike...
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4
Sep

Thursday

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...
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3
Sep

Wednesday

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)...
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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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