• WOD 7/22/13

    Strength: clean & jerk 3 x 5 WOD: 9 minute ascending AMRAP – 3 clean & jerk – 3 burpees – 6 clean & jerk – 6 burpees – 9 clean & jerk – 9 burpees * add 3 reps to each round (135/95) *rest, then: 4 handstand holds to failure

  • New 3 month Student Discount Package

    CrossFit 7 Hills is happy to announce that we will now be offering a 3 month student discount package. Purchase 2 months of CrossFit classes and your 3rd month will be 1/2 off. YMCA Members 3 month student discount rate: $125.00 Non-members 3 month student discount rate: $275.00 Don’t miss out on this great deal,

  • WOD 7/19/13

    Strength: overhead squat 3 x 7 WOD: 10 minute AMRAP – 10 overhead squats (95/65) – 20 double unders (sub 60 single unders) *rest, then: – 800m row – 800m run