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THE VIRTUOUS BLOG

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shaker cup
cody@crossfitsevencities.com
8 months 3 weeks ago

Supplements…..by far the most cloudy topic in fitness. Really, I have to give it up to the marketers. They make compelling videos and sales pages all meant to make you say YES to what they are selling.

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planning your perfect day blog
cody@crossfitsevencities.com
11 months 2 weeks ago

Introduction

I have had the pleasure of being Coached by some awesome people over the past several years.

cody@crossfitsevencities.com
11 months 3 weeks ago

React

3 Sets
Jumping Lunges x 6 Reps

Resistance

A: 1 1/4 Back Squat (6-4-2 reps)

Working up each set
Rest 90-seconds

cody@crossfitsevencities.com
11 months 3 weeks ago

Resistance

A: Rev Grip Pull-ups or Rev Grip Lat Pull Downs (7-10 reps)

EMOM x 4 Sets

B: Partner Wallball Sit ups (Tabata :20 work/:10 rest)

Ladies: 14lbs
Guys: 20lbs

cody@crossfitsevencities.com
11 months 3 weeks ago

Team Workout

Metcon (Time)

cody@crossfitsevencities.com
11 months 3 weeks ago

React

2 -3 Set
100' Side Shuffle
Plate Walks 25lbs x 10 total

Resistance

Every 3 Minutes x 4 Sets

A1: DB Floor Press (8-12 Reps)

cody@crossfitsevencities.com
11 months 3 weeks ago

React

2-3 Sets
PVC Wide Grip Behind the Head Press
x 12 Slow and controlled

Box Step Ups x 6 Reps   20"

Resistance

4 Sets

cody@crossfitsevencities.com
11 months 4 weeks ago

React

2-3 Sets
Jump Squats x 6 Reps

Resistance

Back Squat (7-5-3-1 Reps)

Working up to a heavy single for the day

Rest 90 seconds -2 minutes between sets

cody@crossfitsevencities.com
1 year ago

Resistance

EMOM X 4 Sets
Banded Lat Pull Downs x 10 Reps
Or
Strict Pull Ups x 6-8 Reps

NO BANDS!!

Slow and Controlled

Metcon (AMRAP - Reps)

cody@crossfitsevencities.com
1 year ago

Team Workout

Metcon (AMRAP - Rounds and Reps)

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