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

Strength Every 1:30 For 10 Sets1 Split Jerk (↑) Conditioning 21 – 15 – 9Chest to Bar Pull Ups (Fx: Pull Ups)Push Press (135/95) (Fx: 95/65) (Rx+: 155/105)Read More

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