Strength 5 Rounds20 Banded Biceps Curls20 Banded Triceps Pull-Downs10 Pendlay Rows10 Bench Presses Conditioning Benchmark Tests: Max Unbroken Double Unders Bike Time Trial:50 CaloriesRead More

“12 Days of Christmas” For time:1 Clean and Jerk (155/105)2 Ring Muscle Ups3 Handstand Pushups (4″ Deficit for men)4 Front Squats (155/105)5 Ring Dips6 Burpees7 Kettlebell Swings (32/24)8 Box Jumps (24/20)9 Wall Balls (20/14)10 Chest to Bar Pull Ups11 Shoulder to Overhead (155/105)12 Rope Climbs Fx:For time:1 Clean and Jerk (135/95)2 Chest 2 Bar Pull-ups3...Read More

Strength E2MOM 62 Clean Deadlifts + Tall Clean (↑)Directly IntoE2MOM 62 Clean Deadlifts + High Hang Squat Clean (↑)Directly IntoE2MOM 61 Squat Clean (↑) Conditioning AMRAP 7100m Run to Start Each Round2 – 4 – 6 – 8 – 10…Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Weekly OverviewEvents/ClassesMondayBack SquatFree 7-Fit Class at 6:30 PM! Click here to register now. TuesdaySquat CleanWednesday12 Days of ChristmasMuscle Up Skills Clinic at 6:45 PM!ThursdayFunctional BodybuildingFree 7-Fit Class at 6:30 PM! Click here to register now. FridayDeadliftFirst Annual White Elephant Party at 7 PM!SaturdayStrict GymnasticsFree 7-Fit Class at 10 AM! Click here to register now. SundayPush...Read More

Conditioning AMRAP 30200m Run20 Reverse Lunge Wall Balls (20/14)200m Run5 Rope Climbs (Fx: 3)Read More

Strength E3MOM 152 Deadlifts1: 80 – 85%2: 85 – 90%3: 85 – 90%4: 85 – 90%5: 90 – 95% Conditioning AMRAP 126 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)12 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 205/135)Read More

Strength E2MOM 16Snatch Deadlift to Hang Position + Hang Power Snatch + Power Snatch (↑) Conditioning E2MOM 161: 20/15 Cal Ski (Fx: 15/10) (Rx+: 25/20)AMRAP Strict Handstand Push Ups (Fx: Kipping)2: 400m Run3: 20/15 Cal Bike (Fx: 15/10) (Rx+: 25/20)AMRAP Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)4: 400m RunRead More

Strength 4 Rounds10 Each Arm Kettlebell Windmills20 Russian Twists (Deficit if possible) Conditioning 4 Rounds10 Each Arm Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)10 Each Arm Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)20 Sit UpsRead More

Strength E2MOM 10Push Jerk1 – 4: 3@70 – 75%5: AMRAP @70 – 75% Conditioning 3 Rounds30 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)20 Toes to Bar (Fx: 15)10 Overhead Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

Strength E3MOM 152 Back Squats1: 80 – 85%2: 85 – 90%3: 85 – 90%4: 85 – 90%5: 90 – 95% Conditioning For Time:2000m RowRead More