Strength E2MOM 10Push Press1 – 4: 5@70 – 75%5: AMRAP @70 – 75% Conditioning AMRAP 148 Hang Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)16 Burpees Over the Bar8 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)Read More

Strength E3MOM 158 Deadlifts1: 65 – 70%2: 65 – 70%3: 65 – 70%4: 70 – 75%5: 70 – 75% Conditioning AMRAP 12200m Run1 Rope Climb (Rx+: Legless)Read More

Say hello to the newest member of our team – Coach Kevin! Conditioning With a partner, Divide reps as desired: 3 Rounds30 Front Rack Lunges (115/80) (Fx: 75/55) (Rx+: 145/100)500/450m Row (Fx: 450/400) (Rx+: 600/500)100 Double Unders (Fx: 75)30 Thrusters (115/80) (Fx: 75/55) (Rx+: 145/100)500/450m Row (Fx: 450/400) (Rx+: 600/500)100 Double Unders (Fx: 75)Read More

Weekly OverviewEvents/ClassesMondayIsabelFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayPartner WODWednesdayDeadliftsThursdayPush PressFree 7-Fit Class at 6:30PM! Click here to register nowFridayBack SquatsSaturdayPower Clean Skill/ComplexFree 7-Fit Class at 10AM! Click here to register nowSundaySnatch Skill/Complex “Isabel” 30 Snatches (135/95) Post-WOD Conditioning 4 – 5 Rounds10 GHD Sit Ups (Fx: Weighted Sit Ups)5 Bench Press (↑)30...Read More

Conditioning 5 Rounds400m Run (Rx+: 500m)20 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)400/350m Row (Fx: 350/300m) (Rx+: 500/450m)20 Pull-ups (Fx: 15) (Rx+: C2B)Read More

“Diane” 21 – 15 – 9Deadlifts (225/155)Handstand Push Ups Post-WOD Strength/Skill 5 Rounds1:00 High Plank2 Each Side Turkish Get-ups (↑)Read More

Strength E2MOM 18Clean Pull + Squat Clean (↑) Conditioning AMRAP 720 Jumping Air Squats10 Front Rack Lunges (115/80) (Fx: 75/55) (Rx+: 135/95)Read More

Strength E2MOM 10Push Press1 – 4: 5@65 – 70%5: AMRAP @65 – 70% Conditioning 4 Rounds20 Toes to Bar (Fx: 15)10 Burpees200m RunRead More

Strength E3MOM 158 Back Squats1: 60 – 65%2: 65 – 70%3: 65 – 70%4: 65 – 70%5: 70 – 75% Conditioning With a Partner, Alternating RoundsE5MOM 201: AMRAP10/7 Calorie Bike (Fx: 7/5)10 Dumbbell Box Step Ups (24/20) (50/35) (Fx: 35/20) (Rx+: 70/50)2: Rest3: AMRAP10/7 Calorie Ski (Fx: 7/5)5 Each Arm Dumbbell Push Jerks (24/20) (50/35)...Read More

Before CrossFit (CF), I spent most of my free time running. I had finished several 50-100+ mile trail races, and I figured I was in fairly good shape. After meeting Daniela, we would occasionally work out together, and she would always smoke me. I did not realize it at the time, but that was my...Read More