Conditioning With a Partner, Alternating Movements10 Rounds5 Devil’s Press (50/35) (Fx: 35/20)500/450m Row (Fx: 450/400)15 Burpees Over the Rower Time Cap 40:00Read More

Weekly OverviewEvents/ClassesMondayBack SquatsFree 7-Fit Class at 6:30PM! Click here to register now.TuesdayPartner WODWednesdaySplit JerkThursdayDeadlifts Free 7-Fit Class at 6:30PM! Click here to register now. FridayGymnasticsSaturdayHang Power Clean Free 7-Fit Class at 10AM! Click here to register now. SundayOverhead Squat Strength E3MOM 158 Back Squats1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 70 –...Read More

Conditioning E3MOM 361: 12 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)AMRAP Bike Calories2: 400m Run (Rx+: 500m)3: Rest4: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)5: 400m Run (Rx+: 500m)6: RestRead More

Strength E2MOM 105 Push Press (ME) Conditioning 3 Rounds9 Each Side Dumbbell Overhead Lunge (50/35) (Fx: 35/20) (Rx+: 70/50)9 Each Side Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)90 Double Unders (Fx: 60)Read More

Strength E2MOM 14Snatch Deadlift to the Knee + Snatch Deadlift + Power Snatch (↑) Conditioning AMRAP 9Hang Power Snatches (115/80) (Fx: 75/55) (Rx+: 155/105) But…Every time you break:15 Toes to Bar (Fx: 10) (Rx+: 20)Read More

Strength E3MOM 158 Back Squats1: 65 – 70%2: 65 – 70%3: 70 – 75%4: 70 – 75%5: 70 – 75% Conditioning 22 – 16 – 10Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)Goblet Kettlebell Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

Strength E3MOM 153 Squat Cleans1: 70 – 75%2 – 4: 75 – 80%5: 80 – 85% Conditioning For Time:50 Handstand Push Ups (Fx: 35) (Rx+: 75) But…Every 2:00, including 0:00:Row 300/350m (Fx: 250/200) Time Cap 16:00Read More

Strength 5 RoundsRx+: 3 – 5 Strict Ring Muscle UpsRx: 3 – 5 Strict Ring Pull Ups + 3 – 5 Strict Ring DipsFx: 3 – 5 False Grip Ring Rows + 3 – 5 Ring Push Up All levels superset gymnastics reps with:10 Gymnastics Sit Ups (Weighted if possible) Conditioning AMRAP 720 Jumping Switch...Read More

Weekly OverviewEvents/ClassesMondayDeadlifts Free 7-Fit Class at 6:30PM! Click here to register now TuesdayStrict Ring Muscle-UpsWednesdaySquat CleansButterfly Pullup Clinic with Coach KevinThursdayBack Squats Free 7-Fit Class at 6:30PM! Click here to register now FridaySnatch Skill/ComplexSaturdayPush Press Free 7-Fit Class at 10AM! Click here to register now SundayLong Conditioning Strength E3MOM 158 Deadlifts1: 65 – 70%2: 65...Read More

Strength Every 2:30 for 6 SetsSnatch Balance + 2 High Hang Squat Snatches (↑) Conditioning AMRAP 1010/7 Calories Row10 Toes to Bar (Rx+: 15)Read More