Strength E2MOM 161 High Hang Squat Clean (ME) Conditioning AMRAP 144 – 8 – 12 – 16 – 20…Russian Kettlebell Swings (32/24) (Fx: 24/16)Wall Balls (20/14) (Rx+: 11’/10′)Read More

Conditioning 2 Rounds1000m Run (Fx: 800m) (Rx+: 1200m)1000/800m Row (Fx: 800/700m) (Rx+: 1200/1000m)8 Rope Climbs (Fx: 4) (Rx+: 10)Read More

Strength E2MOM 161 – 4: 3 High Hang Power Snatches5 – 8: 3 Hang Power Snatches1: 50 – 55%2: 55 – 60%3: 60 – 65%4: 65 – 70%5: 65 – 70%6: 70 – 75%7: 75 – 80%8: 80 – 85% Conditioning AMRAP 99 Front Squats (155/105) (Fx: 115/80) (Rx+: 185/125)18 Handstand Push Ups (Fx: 12)...Read More

Conditioning 6 Rounds12 Burpees Over the Kettlebell6 Each Arm Kettlebell Hang Clean and Push Jerk (24/16) (Fx: 16/12) (Rx+: 32/24) Post-Conditioning Strength E3MOM 155 Bench Press @70 – 80%10 Supinated Grip Ring RowsRead More

Want to work on your rope climb skills! Join Coach Kevin for his Rope Climb Skills Clinic tomorrow evening at 6:45! Strength 20:00 to Establish:8RM Back Squat 20:00 to Establish:8RM Deadlift Conditioning Max Unbroken Toes to BarRead More

Weekly OverviewEvents/ClassesMondayC2B Pullups Free 7-Fit Class at 6:30PM! Click here to register now. TuesdayBack Squats/DeadliftsWednesdayBench PressRope Climb Clinic at 6:45PM! Click here for details.ThursdayHang Power Snatch Free 7-Fit Class at 6:30PM! Click here to register now. FridayLong ConditioningSaturdayHigh Hang Squat Clean Free 7-Fit Class at 10AM! Click here to register now. SundayPush Jerks Strength Max...Read More

Strength E2MOM 18Overhead Squat (ME)1: 3 Reps2: 3 Reps3: 3 Reps4: 2 Reps5: 2 Reps6: 2 Reps7: 1 Rep8: 1 Rep9: 1 Rep Conditioning EMOM 151: 20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)2 – 3: AMRAP Double Unders4 – 5: RestRead More

Strength E2MOM 161 – 4: 3 High Hang Power Cleans5 – 8: 3 Hang Power Cleans1: 50 – 55%2: 55 – 60%3: 60 – 65%4: 65 – 70%5: 65 – 70%6: 70 – 75%7: 75 – 80%8: 80 – 85% Conditioning 5 Rounds200m Run5 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Strength EMOM 161 – 2: Max Distance Handstand Walk (Fx: Handstand Walk Practice)3: 5 – 10 Tempo V-Ups (:03 Eccentric) (Fx: Tempo Tuck-Ups)4: Rest Conditioning AMRAP 86 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)12 Toes to Bar (Fx: 8) (Rx+: 16)Read More

Strength E3MOM 158 Deadlifts1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 70 – 75%5: 75 – 80% Conditioning 250/200m Ski (Fx: 200/150) (Rx+: 300/250) Then…5 Rounds10 Back Rack Lunges (165/115) (Fx: 115/80) (Rx+: 205/135)5 Box Jumps (30/24) (Fx: 27/22) (Rx+: 36/30)Read More