FitCity CrossFit – CrossFit

*Bring A Buddy this Saturday! Class begins at 9am. Bring a friend or family member to be a part of the sport we love!


Warm-up (No Measure)

200m Run

3 Handstand Kick Ups

6 Thrusters Barbell

6 Deadlifts

6 KB Swings

6 Ring Rows


Squat & Shoulder Prep


The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
*Deadlift weight over 135# must use sound deadening mats.

*Compare to 1/25/16.


Warm-up (No Measure)

Strap Stretch

Foam Roll entire body!