WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants,


Athlete of the MonthDecember

Ounesh Reebye

Congratulations, OBG! We are proud of you!

How long have you been doing CrossFit?
I’ve been a member since May 2016

What made you decide to give 7 Mile Strength & Fitness a try?
I was previously at a regular gym that had mirrors everywhere and was used to looking at myself doing biceps curls for days. I was also doing boot camp style exercises, but when the gym went through a restructuring several of the good coaches either left or went on to open up their own businesses. One of the coaches, who was also a 7Miler, spoke very highly of the 7Mile Team and recommended that I look into 7 Mile Strength & Fitness as she felt it would be a good fit for me. So I decided to give it a try.

What was the hardest part when you started out and how did you overcome that?
To be honest with you, at first I found the gym to be quite intimidating as it was unlike any other gym that I had been to. It was extremely helpful to have the initial interview and the prep work prior to joining classes. It really helped demystify the preconceived notions I had about the sport. Fundamentals was a huge benefit as it helped me understand some of my insecurities and appreciate the complexity of some of the movements.

Most traditional gyms do not have their members set up with a “Coach-for-Life”. What would you say is the best thing about having one?
I love the Coach-for-Life concept and it’s a shame other gyms do not offer this. The best thing for me is that my coach, Chris Spigner, was able to identify some limitations in my mobility caused from years of poor movement and knee injury from a recent ski accident. With his guidance, I was able to stay on track with classes and reach a level of fitness I had always aspired to.

Christmas is just around the corner which also means 2019 is around the corner! Can you believe it?? Is there anything you want to accomplish in the new year? Any new goals?
I would like to maintain the progress I have made and plan to continue eating healthy and being consistent. I’ve always wanted to do a bar muscle up, so that will be my goal for 2019 .

Looking back on these last 12 months, what would you say is the moment you’re most proud of?
Seeing how 7 Mile Strength & Fitness has become a way of life for my family. My wife and I are both 7Milers and enjoy our Friday date night WODS. It has become a lifestyle choice for us, even our kids have started doing burpees and squats.

Did you play any sports growing up?
No, but I always enjoyed being active.

Anything people at 7 Mile Strength & Fitness don’t know about you?
I have lived in 10 cities (6 countries).

Anything crazy on your bucket list? (bungee jumping, sky diving?)
Base jumping with a wingsuit would be cool.

What is your favorite WOD and why?
Anything with push-ups. If I had to pick one it would have to be CINDY.

What is your least favorite WOD and why?
Any WOD involving double unders. I hate double unders.

What has been your biggest surprise about doing CrossFit?
Working out used to be a chore, and I was always in a cycle of ‘getting back into it’. Since starting CrossFit it has now become an activity that I look forward to and prioritize as part of my life.

Would you recommend 7 Mile Strength & Fitness to others and if so, why?Absolutely! I’ve had a great experience and would love to see other people have the same amazing experience. Great coaches and community.