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

Strength E3MOM 15Romanian Deadlifts1: 8@45 – 50%2: 8@45 – 50%3: 8@50 – 55%4: 8@50 – 55%5: 8@50 – 55% % Based on 1RM Deadlift Conditioning AMRAP 129 Each Arm Kettlebell Hang Clean (32/24) (Fx: 24/16)6 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)3 Push Jerks (165/115) (Fx: 135/95) (Rx+: 185/125)Read More

Strength E2MOM 101 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch (↑) Conditioning EMOM 121: 6 Strict Handstand Push Ups (Fx: 6 Kipping HSPU) (Rx+: 10 Strict HSPU)2: 20/15 Calorie Ski Erg (Fx: 17/13) (Rx+: 25/18)3: AMRAP Kipping Handstand Push Ups4: RestRead More

Weather Alert: We will be OPEN for our AM classes tomorrow. We will be OPEN for the Noon class, and continue to reassess for the evening classes. Check back after 2:30 for an announcement! Member Spotlight – Andrew Watson (July 2015) How many days a week do you workout (and typically what time slot)? I...Read More

Strength Every :30 for 10 Rounds2 Push Press @65 – 75% Conditioning “15.1”AMRAP 915 Toes to Bar10 Deadlifts (115/75)5 Power Snatches (115/75)Read More

Congrats to Coach Cooper for completing the 12 Week Performance Coaches Academy with Cara Heads Slaughter! Strength EMOM 151: 5 Plank to Pike on Rower Seat (Fx: Box)2: :15 – :30 Parallette L-Sit Hold (Fx: Tuck Hold) (Rx+: Rings)3: 10 Alternating Cossack Squats Conditioning 4 Rounds12 Alternating Single Arm Devil’s Presses (50/35) (Fx: 35/20) (Rx+: 70/50)6...Read More

Member Spotlight – Aaron Ortiz (May 2015) Weekly OverviewEvents/ClassesMondayPower CleanFree 7-Fit Class at 6:30PM! Click Here To Register nowTuesdayCore WorkWednesdayPush PressThursdayFront SquatFree 7-Fit Class at 6:30PM! Click Here To Register nowFridaySnatchSaturdayRomanian DeadliftsFree 7-Fit Class at 10:00AM! Click Here To Register nowSundayLong Conditioning Strength E2MOM 101 High Hang Power Clean + 1 Hang Power Clean +...Read More