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

Strength EMOM 121: 10 – 15 Chest to Bar Pull Ups (Fx: Pull Ups)2: 16 Alternating Double Dumbbell Bench Press3: Rest Conditioning 5 RoundsWork 2:00/Rest 2:00 200/150m Row10 Hand Release Push UpsAMRAP Burpees Over the RowerRead More

Strength E2MOM 121 Power Snatch + 3 Overhead Squats (↑) Conditioning AMRAP 712 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)24 Wall Balls (20/14) (Rx+: 11’/10′)Read More

Member Spotlight – Nick Nicholson (December 2015) Weekly OverviewEvents/ClassesMondaySquat CleanFree 7-Fit Class at 6:30PM! Click Here To Register nowTuesdaySnatch/Overhead SquatWednesdayPull-Ups/DB BenchThursdayBack SquatFree 7-Fit Class at 6:30PM! Click Here To Register nowFridayDeficit DeadliftsSaturdayAmandaFree 7-Fit Class at 10:00AM! Click Here To Register nowSundayThrusters Strength E3MOM 151 Squat Clean + 1 Hang Squat Clean + Split Jerk (↑)...Read More

Conditioning 3 Rounds:250/200m Row200m Run10 Back Rack Lunges (135/95) (Fx: 95/65)(Rx+: 165/115) – Rest 5:00 – 1 Round1000/850m Row800m Run30 Back Rack Lunges (135/95) (Fx: 95/65)(Rx+: 165/115)Read More