Strength Day

5-4-3-2-1
Push Press
3 min. rest between each set

12min. Amrap

12 med ball cleans (20/16)
12 box jumps

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Today's Workout

10 min of mobility work followed by...

4 Rounds

20 SDHP (95/75)
15 Burpees
10 Pullups

Let's get it!

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Jules on today's workout

Jules doing today's workout at 95lb

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Go time...

5 Rounds

12 Deadlifts (155/115)
9 Power Cleans
6 Push Jerks

Because of all the time off I thought this wod would be a perfect way to start knocking off those holiday pounds. And start the new training week. Enjoy...

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Merry Christmas

Merry Christmas everyone. Hope everyone is enjoying the holiday. Here is a little video for your viewing pleasure. Watch Cristi and Megan put in work after learning the split jerk last week. Nice work ladies!

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Brrr!

.Christmas eve
Be sure to bundle up for this one.
run 400m rest 1 min
Run 800m rest 2 min
Run 1600m rest 3 min
Run 800m
Your goal is to beat your second 800m time
Post both your total time and your 800m times

For those who do not know the distances where they are today, google maps has a good app.
Have fun, G

This Weeks Schedule

Ok everyone classes are cancelled today, Thursday, and Sunday. Classes will resume on Monday, until try the 100 burpee challenge for time or work on mobility. Looking forward to seeing everyone back on Monday.

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TEAM SUNDAY!

Sunday! Our weekly free-for-all: when the trainers throw down in the WOD. Below are some pictures after today's fun. If your legs are sore, you did it correctly.
This week your goal should be to accrue 5 minutes each day working on hip and hamstring mobility.

There is only so much time in class to train flexibility: it has to become a priority in your athletic plan to avoid plateaus and pain.We are weakest at the end range of each joints movements. Increasing the ROM means we can complete the defined motion without sacrificing power or speed.

Les is angry the WOD is over.

 

If you didn't realize already; Cody is very tall.

Be the Burpee

This is Tessa (3yrs old) performing a burpee demo. Sometimes, its your joy of doing that makes it happen.

Welcome to Seven Cities Elite Fitness

OK, This is the First post: I'm hoping to update this several times a week: mostly with videos and exercise information that we run across in training athletes and ourselves. If you are interested you can check us out inside of Bushido MMA in Portsmouth VA.

Today's Workout: Keep your car on the road as many times as possible:
Also something you can do in your house: 5 rounds of 25 burpees, rest 1 min between rounds