Strength E3MOM 152 Power Snatches + 4 Overhead Squats (↑) Conditioning AMRAP 720 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)100m RunRead More

Weekly OverviewEvents/ClassesMondayMuscle UpsFree 7-Fit Class at 6:30PM! Click here to register nowTuesdaySnatch/Overhead SquatWednesdayStrict PressThursday“The BCF WOD”Free 7-Fit Class at 6:30PM! Click here to register nowFridayBack Squat/DeadliftSaturdaySquat Clean + Split JerkFree 7-Fit Class at 10AM! Click here to register nowSundayHero WOD Nate Strength Rx: Max Unbroken Ring Muscle UpsFx: Max Unbroken Chest to Bar Pull Ups...Read More

Strength E2MOM 10Strict Press1 – 4: 5@70 – 75%5: AMRAP @70 – 75% Conditioning 4 Rounds20 Wall Balls (20/14) (Rx+: 11’/10′)30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)Read More

Want to keep your shoulders safe? Join us for a Shoulder Maintenance and Mobilization Clinic today at 11:15 AM hosted by Dr. Stacy Snow! Strength E3MOM 1510 Deadlifts1: 60 – 65%2: 65 – 70%3: 65 – 70%4: 65 – 70%5: 70 – 75% Conditioning 42 – 30 – 18Box Jump Overs (24/20)21 – 15 –...Read More

Conditioning Death by 30ft Sprint Record final completed round.EMOM 181: AMRAP Ski Erg Cals2: Rest3: Rest4: AMRAP Bike Cals5: Rest6: Rest Post-WOD Finisher Optional Core Strength: 30 – 20 – 10GHD Sit Ups (Fx: Weighted Sit Ups) After each set up of sit ups:60ft Each Arm Suitcase CarryRead More

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