Strength EMOM 121: 6 – 8 Ring Muscle Ups (Fx: 6 – 8 Chest to Bar Pull Ups)2: 15 V-Ups 3: 25ft Handstand Walk (Fx: 20 Shoulder Taps) (Rx+: 50ft Handstand Walk)4: Rest Conditioning AMRAP 1630 Reverse Lunge Wall Balls (20/14)400m RunRead More

Ready for the CrossFit Open? This year we have decided to do this Intramural style, which means we will be splitting all members who are signed up into teams (3 to be exact), and then those teams will be competing against each other. Sign up at CrossFit Games website by March 8 to be included in our...Read More

Toes-To-Bar Clinic – Sunday, March 14, 2021 Still trying to find those kipping Toes-to-Bar? Here’s a chance to get some expert coaching from Coach Cooper and bridge that gap between your flailing monkey swings, and beautiful linked reps! Spots will be limited so head to Zen Planner to sign up today! Strength EMOM 51 Snatch...Read More

Strength E3MOM 15Romanian Deadlifts1: 6@50 – 55%2: 6@50 – 55%3: 6@50 – 55%4: 6@55 – 60%5: 6@55 – 60% % Based on 1RM Deadlift Conditioning AMRAP 310/7 Calorie Ski Erg10 Each Side Dumbbell Suitcase Deadlift (70/50) (Fx: 50/35) Rest 1:00AMRAP 3Burpees to a Plate (45lb)Rest 1:00 AMRAP 310/7 Calorie Assault Bike10 Thrusters (75/55) (Fx: 65/45)...Read More

Strength Every :30 for 10 Rounds2 Strict Press @ 70 – 75% Conditioning For Time:200 – 150 – 100 (Fx: 100 – 75 – 50)Double Unders20 – 15 – 10Chest to Bar Pull Ups (Fx: Pull Ups)Handstand Push Ups (Fx: 15 – 10 – 5)Read More

Intramural Open! Check out the announcement from Coach Casey here! Weekly OverviewEvents/ClassesMondayFront SquatFree 7-Fit Class at 6:30PM! Click Here To Register nowTuesdayStrict PressWednesdayRomanian DeadliftThursdaySnatchFree 7-Fit Class at 6:30PM! Click Here To Register nowFriday“DT”SaturdayGymnasticsFree 7-Fit Class at 10:00AM! Click Here To Register nowSundayClean Strength E2MOM 12Front Squats1: 3@70 – 75% (:03 Pause)2: 2@75 – 80%3: 2@75...Read More

Strength E3MOM 155 Thrusters (ME) Must be touch-and-go. Conditioning Buy In:30/21 Calorie Assault Bike (Fx: 25/18) Then…4 Rounds25ft Handstand Walk (Fx: 50ft Bear Crawl) (Rx+: 50ft)15 Toes to Bar (Fx: 10)Read More

“Amanda” “Amanda”9 – 7 – 5Ring Muscle UpsSquat Snatches (135/95) Finisher EMOM 121: 0:45 Reverse Plank2: 10 – 20 V – Ups (Fx: Tuck Ups)3: 5 Each Side Bear Crawl Bird Dog4: 5 Each Side Weighted DeadbugsRead More

Strength E2MOM 105 Deficit Deadlifts @60 – 65% Not touch and go. Reset on every rep. Conditioning EMOM 151: 250/200m Ski Erg (Rx+: 300/250)2: 25 Russian Kettlebell Swings (32/24) (Fx: 24/16)3: AMRAP Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+ 70/50)4: Rest5: RestRead More

Strength EMOM 161: Back Squat Hold @35 – 40%2: Rest3: :30 Weighted Plank4: Rest Conditioning AMRAP 108 Hang Clean and Push Press (115/80) (Fx: 75/55) (Rx+: 155/105)200m RunRead More