• WOD 11/28/14

    Happy Thanksgiving From your Coaches at CrossFit 7 Hills! Enjoy your rest day and time with family and friends. Psalm 100:4

    *Reminder: Only 1 class on Friday at 10:00am.

    Friday Workout –

    STRENGTH: STRICT PRESS

    5 x 2, increase weight each set. GO HEAVY.

    WOD: FOR TIME

    – 40 cal row

    – 40 S2o

    – 20 cal row

    – 20 S2o

    – 10 cal row

    (75/53)

    CAP: 10

    CORE: 3 rounds of

    – Max time “L Sit” hold on rings

    – 20 sit ups, feet anchored.

    – Max time plank hold

    – rest 2 minutes