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

Strength E2MOM 162 Touch and Go Power Snatches (↑) Conditioning 20 – 16 – 12 – 8 – 4Kettlebell Swings (32/24) (Fx: 24/16)2 – 4 – 6 – 8 – 10Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)Read More

Weekly OverviewEvents/ClassesMondayDeadliftsFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayPower SnatchesWednesdayBack SquatThursdayPush PressFree 7-Fit Class at 6:30PM! Click here to register nowFridaySquat CleanSaturdayDianeFree 7-Fit Class at 10AM! Click here to register nowSundayLong Conditioning Strength E3MOM 158 Deadlifts1: 60 – 65%2: 65 – 70%3: 65 – 70%4: 65 – 70%5: 70 – 75% Conditioning 100...Read More

Strength AMRAP 10Handstand Push-upsRx+: add 4″/2″ deficitFx: Kipping HSPU techniqueScaled: Pressing Strength Development Conditioning AMRAP 11250/200m Row (Fx: 200/150)15 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

Strength E2MOM 124 Tempo Front Squats (33×1) (↑) Conditioning 3 RoundsWork :30/Transition :151: 12/8 Calorie Bike (Fx: 9/6) (Rx+: 15/10)2: AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)3: AMRAP Toes to Bar4: Rest5: RestRead More