Free 7-Fit Class at 10:00AM! Click here to register now! Strength Rx+:4 Rounds12 Kipping Handstand Push Ups (6″ Deficit)12 Biceps Curls (Any Style) Rx:4 Rounds12 Kipping Handstand Push Ups12 Biceps Curls (Any Style) Fx:4 Rounds12 Pike Handstand Push Ups12 Biceps Curls (Any Style)Time Cap 12:00 Conditioning AMRAP 13 20 Russian Kettlebell Swings (32/24) (Fx: 24/16)5...Read More

MERRY CHRISTMAS!! Today is the only day of the year the gym is closed, enjoy this special day celebrating with your family and friends! John 14:6: Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.Read More

We have a modified schedule today for Christmas Eve. There will only be 9 AM and a 10 AM classes today. Conditioning E3MOM 361: AMRAP10/8 Calorie Ski10 Wall Balls 2: Rest 3: AMRAP10/8 Calorie Assault Bike10 Burpee Box Jumps 4: RestRead More

Strength 20:00 to Establish: 1RM Back Squat Conditioning 64 – 48 – 24 – 12Double Unders 32 – 24 – 12 – 6Alternating Pistol Squats (Fx: Dumbbell Reverse Goblet Lunges (50/35))Read More

Strength E2MOM 12 Rx+:1 – 3 Strict Ring Muscle Ups + 3 Kipping Ring Muscle Ups Rx:1 – 3 Kipping Ring Muscle Ups Fx:1 – 3 Strict Pull Ups + 3 Kipping Pull Ups (Chest to bar if possible)1 – 3 Strict Ring Dips Record total number of reps completed. Conditioning 3 Rounds Work 2:00/Rest...Read More

Weekly OverviewEvents/ClassesMondayDeadliftFree 7-Fit Class at 6:30PM! Click Here To Register nowTuesdayMuscle UpsWednesdayBack SquatThursdayLong ConditioningModified Schedule for Christmas Eve – Only 9 AM/10 AMFridayGym Closed for ChristmasSaturdayHandstand PushupsFree 7-Fit Class at 10:00AM! Click Here To Register nowSundayPush Press Strength 20:00 to Establish1RM Deadlift Conditioning 5 Rounds 10 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)20...Read More

Strength Rx+:3 Rounds6 Strict Handstand Push Ups + 12 KippingHandstand Push Ups6 Strict L-Sit Chin Ups Rx:3 Rounds12 Kipping Handstand Push Ups:15 – :30 L-Sit Hold on Pull Up Bar Fx:3 Rounds12 Pike Handstand Push Ups:15 – :30 Tuck Hold Hold on Pull Up Bar Time Cap 12:00 Conditioning 3 Rounds 21 Hang Power Cleans...Read More

Free 7-Fit Class at 10:00AM! Click Here To Register now Strength E3Mom 15 Back Swuats 1: 3 @80-85%2: 2 @85-90%3: 1 @90-95%4: 1 @95-100%+5: 1 @95-100%++ Conditioning EMOM 12 1: 20 Push Press (95/65) (Fx: 75/55) (Rx+: 135/95)2: AMRAP Box Jump Overs (24/20)3: AMRAP Calorie Ski Erg4: RestRead More

Free 7-Fit Class at 5:30PM! Click Here To Register now Conditioning Every 1:30 For 3 Rounds1: 20/15 Calorie Assault Bike (Fx: 15/10)2: 20 Farmers Carry Walking Lunges (24/16) (Fx:16/12) (Rx+: 32/24)3: 15 Tempo Dumbbell Bench Press (30×1) (A)4: 15 GHD Sit Ups (Fx: Weighted Sit Ups)5: 10 Pendlay Rows (A)6: 10 Bear Crawl Bird Dogs...Read More

Strength E2MOM 104 Strict Press (↑) Conditioning E4MOM 16 400m Run, Row or Ski5 Squat Snatches Squat Snatch Weights Each Round:1: (95/65) (Fx: 75/55) (Rx+: 135/95)2: (115/80) (Fx: 95/65) (Rx+: 155/105)3: (135/95) (Fx: 115/75) (Rx+: 175/115)4: (155/105) (Fx: 115/80) (Rx+: 195/125)Read More