• WOD 2/21/13

    Strength: Back squat Take 10 minutes to work on form. (Keep reps between 10-15) WOD: for time Begin with 20 burpees and then complete the following: 50 air squats- 50 push ups – 50 sit ups 40 air squats – 40 push ups – 40 sit ups 30 air squats – 30 push ups –

  • March registration is now open!

    Please stop by or call the front desk to register for our March CrossFit classes. As a reminder, our rates are $50.00 per month for Y members and $110.00 per month for non Y members. We have also added another evening class from 6:30-7:30pm and a lunchtime class from 12-1pm. Please email us at contact@crossfit7hills.com

  • WOD 2/20/13

    Strength: Deadlift 5 x 5 go heavier each set, work on form. WOD: 5 rounds for time – 15 wall ball shots (20/14) – 10 deadlifts (185/115) – 5 box burpees (24/20)