Want to keep your shoulders safe? Join us for a Shoulder Maintenance and Mobilization Clinic this Saturday at 11:15 AM hosted by Dr. Stacy Snow! Strength E3MOM 1510 Back Squats1: 60 – 65%2: 65 – 70%3: 65 – 70%4: 65 – 70%5: 70 – 75% Conditioning AMRAP 108 Dumbbell Box Step Ups8 Chest to Bar...Read More

Today is Bring A Friend Day! Don’t worry about signing them up, just show up 15 minutes early and we’ll get to working out together! Strength 4 RoundsWork :20/Rest :101: High Plank Shoulder Taps2: V- Ups (Fx: Tuck Ups)3: Reverse Plank4: Sit Ups Conditioning AMRAP 20With a Partner Alternating Movements10 Burpees Over the Rower20 Alternating...Read More

Wednesday is Bring A Friend Day! Don’t worry about signing them up, just show up 15 minutes early and we’ll get to working out together! Member Spotlight – Vanessa I have always been an active person my whole life. I was a competitive figure skater for 11 years untilI joined the dance team in college....Read More

Don’t forget about Bring A Friend Day on Wednesday! MondayDumbbell Bench/Row/PulloversFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayHang Squat CleansWednesdayCoreBring A Friend Day!ThursdayBack SquatsFree 7-Fit Class at 6:30PM! Click here to register nowFridayHigh Intensity Interval TrainingSaturdayDeadliftsShoulder Maintenance and Mobilization Clinic with Dr. Stacy Snow, 11 AMFree 7-Fit Class at 10AM! Click here to...Read More

Conditioning With a Partner, Alternating MovementsAMRAP 4030/20 Calorie Row (Fx: 20/15)30 Russian Kettlebell Swings (32/24) (Fx: 24/16)20 Alternating Pistol Squats (Fx: Reverse Goblet Lunges (50/35))Read More

Know anyone who wants to try out CrossFit? Bring A Friend Day is coming up next Wednesday! Strength E3MOM 1510 Deadlifts1: 60 – 65%2: 60 – 65%3: 65 – 70%4: 65 – 70%5: 65 – 70% Conditioning AMRAP 77 Thrusters (135/95) (Fx: 95/65) (Rx+: 155/105)14 Toes to Bar (Fx: 7)Read More

Strength E2MOM 10Strict Press1 – 4: 5@65 – 70%5: AMRAP @65 – 70% Conditioning 10 Rounds200m Run5 Each Arm Dumbbell Push Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Don’t forget about Bring A Friend Day coming up next Wednesday! We’re looking forward to seeing some new faces next week! Strength Snatch Skill Transfer ComplexEvery 1:30 for 6 RoundsSnatch Grip Push Jerk + Snatch Balance + Overhead Squat1: 45 – 50%2: 45 – 50%3: 45 – 50%4: 50 – 55%5: 55 – 60%6: 60...Read More

Conditioning Work 2:00/Rest 2:00Until you complete: 600/500m Row (Fx: 500/450m)30 Strict Handstand Push Ups (Fx: Kipping)20 Power Clean and Push Jerks (135/95) (Fx: 115/80) (Rx+: 155/105)Read More

Strength E3MOM 1510 Back Squats1: 60 – 65%2: 60 – 65%3: 65 – 70%4: 65 – 70%5: 65 – 70% Conditioning “Annie”50 – 40 – 30 – 20 – 10Double UndersSit UpsRead More