For those of you who haven’t heard yet, Coach Cooper will be heading out west to fight fires in the wilderness! His last day of coaching is set for June 6 (we hope he returns in the fall…depending on his future plans/goals). He has promised a few monthly challenges from the forest in the meantime....Read More

Weekly OverviewEvents/ClassesMondayFunctional BodybuildingFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayCore WorkWednesdayDeadlifts/Back SquatsThursdayLong ConditioningFree 7-Fit Class at 6:30PM! Click here to register nowFridayBench Press/Pendlay RowSaturdaySquat Clean/Front SquatFree 7-Fit Class at 10AM! Click here to register now Strength 10 – 8 – 6 – 4 – 2Strict Ring Dips (Fx: Bench Dips)Strict Pull Ups (Fx:...Read More

Strength E3MOM 155 Split Jerks Conditioning AMRAP 136 – 12 – 18 – 24…Hand Release Push Ups After each set of push up:10 Toes to Bar (Fx: 5) (Rx+: 12)8 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)Read More

Reminder – Comp class every other Saturday morning from 7:15-8:45am, join us! “Badger”3 Rounds30 Squat Cleans (95/65)30 Pull Ups800m RunRead More

Strength 3 Rounds10 Double Dumbbell Alternating Strict Press10 Lu Raises 10 Bent Over Rear Delt Raises Conditioning AMRAP 106 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 9)12 Burpee Box Jumps (24/20)Read More

Strength E2MOM 107 Back Squats @60 – 65% Conditioning 3 RoundsWork :45/Transition :151: 18/13 Calorie Ski (Fx: 13/9) (Rx+: 20/15)2: Rest3: 18/13 Calorie Assault Bike (Fx: 13/9) (Rx+: 20/15)4: Rest5: AMRAP Overhead Squats (135/95) (Fx: 95/65) (Rx+: 185/125)6: RestRead More

Strength Every 1:30 for 5 Rounds1: 4 Bench Press @75 – 80%2: 4 Pendlay Row (As close to bench press weight as possible) AMRAP final set of both movements. Conditioning 2 Rounds5 Ring Muscles Up (Fx: 8 Burpee Chest to Bar Pull Ups) (Rx+: 8)20 Alternating Devil’s Press (50/35) (Fx: 35/20) (Rx+: 70/50)100 Double Unders...Read More

Reminder – free injury screen and mobility assessments from 5-7pm with Dr. Brandon Lusk! Just show up and meet with him before or after your workout! Strength 3 Rounds5 Tempo Double Kettlebell Front Squats (55×1)5 Tempo Double Dumbbell Romanian Deadlifts (55×1) (Add deficit as needed)5 Reverse Nordic Curls5 Nordic Hamstring Curls Conditioning Buy In:800m Run...Read More

Weekly OverviewEvents/ClassesMondaySnatch Skill WorkFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayFunctional Bodybuilding (Legs)Injury Screen/Mobility assessment from 5-7pmWednesdayBench Press/Pendlay RowThursdayBack SquatsFridayFunctional Bodybuilding (Shoulders)Saturday“Badger”Free 7-Fit Class at 6:30PM! Click here to register nowSundaySplit Jerks Strength Snatch Skill Transfer ComplexEMOM 6Snatch Balance + Overhead Squat1: 45 – 50%2: 45 – 50%3: 45 – 50%4: 50 –...Read More

Strength Tabata Mountain ClimbersRest 1:00Tabata Hollow RocksRest 1:00Tabata Sit Ups Conditioning EMOM 181: 15 Handstand Push Ups (Fx: 10) (Rx+: 20)2: Rest3: AMRAP Ski Erg Calories4: Rest5: AMRAP Assault Bike Calories6: RestRead More