• 4th of July Schedule

    CrossFit 7 Hills will have 1 group class at 12pm on Thursday July 4th. All other class times will be closed that day in honor of Independence Day. Have a wonderful 4th! – 7 Hills Team

  • WOD 7/2/13

    Strength: deadlift 3 x 7 WOD: 9 minute ascending AMRAP – 3 deadlifts – 3 toes to bar – 6 deadlifts – 6 toes to bar – 9 deadlifts – 9 toes to bar *continue by adding 3 reps to each round until the time is up. (225/135) *rest, then for time: – 1,000m row

  • WOD 7/1/13

    Strength: front squat 3 x 7 WOD: 2 rounds for time – 20 wall ball (20/14) – 20 overhead lunges w/medball – 20 kettle bell swings (53/35) – 20 kettle bell sumo deadlift high-pull (53/35) – 20 burpees *rest, then: 3 minute plank (3 burpee penalty)