Strength E2MOM 8Muscle Clean + Hang Power Clean (↑)Directly IntoE2MOM 82 Power Cleans (↑) Conditioning AMRAP 816 Jump Switch Lunges64 Double Unders (Fx: 32)Read More

Strength E3MOM 154 Back Squats1: 70 – 75%2: 75 – 80%3: 75 – 80%4: 75 – 80%5: 80 – 85% Conditioning AMRAP 10200m Run20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)10 Toes to Bar (Fx: 7) (Rx+: 15)Read More

Strength Rx:Every 1:30 for 5 Sets of Each1: 4 Sotts Press (Front Rack) + 8 Strict Press (↑)2: :30 Dead Hang then :30 Active Hang on Pull Up Bar Fx:Every 1:30 for 5 Sets1: 4 Sotts Press (Behind the neck, Grip as wide as needed) + 8 Strict Press (↑)2: :15 – :20 Dead Hang...Read More

Strength E3MOM 154 Deadlifts1: 70 – 75%2: 75 – 80%3: 75 – 80%4: 75 – 80%5: 80 – 85% Conditioning With a Partner, Alternating Rounds of Each AMRAPE4MOM 161: AMRAP10/7 Calorie Row (Fx: 7/5)5 Hang Power Cleans (155/105) (Fx: 135/95) (Rx+: 185/125)2: 800m Run (Fx: 600m)3: AMRAP10 Chest to Bar Pull Ups (Fx: Pull Ups)10...Read More

Weekly OverviewEvents/ClassesMondaySnatch Free 7-Fit Class at 6:30PM! Click here to register now. TuesdayDeadliftWednesdayPressingThursdayBack Squat Free 7-Fit Class at 6:30PM! Click here to register now. FridayCleanSaturdayRing Muscle Ups Free 7-Fit Class at 10AM! Click here to register now. SundayLong Conditioning Strength E2MOM 8Muscle Snatch + Tall Snatch + Drop Snatch (↑)Directly IntoE2MOM 83 Squat Snatches (↑)...Read More

Long Conditioning 1000m RunThen…3 Rounds10 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))10 Toes to Bar (Fx: 5)Then…1000m RunThen…2 Rounds15 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))15 Toes to Bar (Fx: 10)Then…1000m RunThen…30 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))30 Toes...Read More

Strength 25:00 To Establish1RM Squat Clean and Split Jerk Conditioning Time Trial:500m RowRead More

Strength Every 1:30 for 4 Rounds1: Handstand Hold/Walk Practice2: 10 Strict Toes to Bar (Fx: Strict Leg Raises)3: 10 Strict Pull Ups (Fx: 5) (Rx+: Chest to Bar)4: 1:00 Squat Hold (Weighted if Possible) Conditioning AMRAP 816 Hand Release Push Ups (Fx: 10)8 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Strength E2MOM 128 Back Rack Lunges (↑) Conditioning 5 Rounds200m Run20 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)10 Alternating Kettlebell Goblet Box Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

Strength E3MOM 15High Hang Power Snatch + Overhead Squat + Hang Power Snatch + Overhead Squat + Power Snatch + Overhead Squat (↑) Conditioning AMRAP 99 Front Squats (135/95) (Fx: 95/65) (Rx+: 165/115)9 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)60 Double Unders (Fx: 45)Read More