Nutrition Seminar with Ann Brubaker TONIGHT at 7:30 PM! Tonight’s topic is “Myth Busting — Common nutrition misconceptions and the science behind it.” Hope to see you there!! Weekly OverviewEvents/ClassesMondayKettlebell StrengthNutrition Seminar at 7:30 PM!Free 7-Fit Class at 6:30PM! Click here to register now. TuesdaySnatch ComplexWednesdayStrict PressThursdayDeadliftFree 7-Fit Class at 6:30PM! Click here to register...Read More

Strength EMOM 101: 5 Tempo Strict Pull Ups (30×3)2: 5 Tempo Push Ups (30×3) Fx:EMOM 101: 5 Kip Up Strict Down Pull Ups (:03 Eccentric)2: 5 Tempo Push Ups (30×3) Conditioning EMOM 201: 6 Devil’s Presses (50/35) (Fx: 35/20) (Rx+: 8 Reps)2: 16 Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)3: AMRAP...Read More

Strength E2MOM 12Clean Deadlift to Knee + Panda Pull + Squat Clean (↑) Conditioning 4 Rounds25 Wall Balls (20/14) (Fx: 20 Reps) (Rx+: 11’/10′)10 Handstand Push Ups (Fx: 7) (Rx+: 15)Rest 1:00 after each roundRead More

Strength E2MOM 10Strict Press1 – 4: 3@70 – 75%5: AMRAP @70 – 75% Conditioning E3MOM 181: 500m Run (Fx: 400) (Rx+: 600m)2: AMRAP Calorie RowRead More

“Fran” 21 – 15 – 9Thrusters (95/65)Pull Ups Post Conditioning Strength/Skill 5 Rounds10 Hollow Rocks5 V – Ups1 Candlestick Each Side10 Each Side Kettlebell Side Bends5 Each Side Cossack Squat (Weighted if possible)1 Each Arm Turkish Get UpRead More

Strength E3MOM 154 Back Squats1: 75 – 80%2: 75 – 80%3: 75 – 80%4: 80 – 85%5: 80 – 85% Conditioning AMRAP 1122 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)22 Sit Ups11 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)Read More

Strength E2MOM 12Behind the Neck Snatch Grip Push Jerk + 2 Hang Power Snatches (↑) Conditioning 24 – 12 – 6Burpees Over the BarPush Press (115/80) (Fx: 95/65) (Rx+: 135/95) 96 Double Unders After Each Round (Fx: 64)Read More

Weekly OverviewEvents/ClassesMondayDeadliftFree 7-Fit Class at 6:30PM! Click here to register now. TuesdayPower SnatchWednesdayBack SquatThursdayFranFree 7-Fit Class at 6:30PM! Click here to register now. FridayStrict PressSaturdayCleanFree 7-Fit Class at 10AM! Click here to register now. SundayPushups/Pullups Strength E3MOM 154 Deadlifts1: 75 – 80%2: 75 – 80%3: 75 – 80%4: 80 – 85%5: 80 – 85% Conditioning...Read More

Conditioning 10 Rounds400/350m Row (Fx: 350/300)10 Reverse Lunge Wall Balls (20/14)10 Handstand Push Ups (Fx: 5)10 Burpees Time Cap 45:00Read More

Strength Rx+:E2MOM 12Strict Ring Muscle Up + Top Half Strict Ring Muscle Up + 3 Strict Chest to Ring Pull Up Rx:E2MOM 12Ring Muscle Up + Strict Ring Dip + 3 Strict Chest to Ring Pull Up Fx:E2MOM 122 Strict Pull Ups (Chest to Bar if Possible) + 3 – 5 Russian Push Ups Conditioning...Read More