• 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 –

  • WOD 11/26/14

    Strength: back squat 4 x 10 *increase weight each set. WOD: 3 rounds for time – 20 air squats – 15 deadlifts – 10 box jumps (205/135) (30″/24″) CAP: 10

  • WOD 11/25/14

    HAPPY TURKEY WOD!!!! *warm up. “TURKEY WOD”: FOR TIME – 500m row – 400m run – 25 thrusters – 25 hang cleans – 25 burpees facing rower (105/70)