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

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