Strength: E3MOM 15On Each Arm: 4 Tempo Dumbbell Bench Press (30×3) + 4 Dumbbell Bench Press (A) Conditioning: 12 – 9 – 6Burpee Bar Muscle Ups (Fx: Burpee Chest To Bar Pull-ups) 75 Double Unders After Each SetRead More
Conditioning: E5MOM 401: AMRAP10/7 Calorie Row10 Alternating Pistols (Fx: 20 Air Squats)2: Max Distance Run Using 200m Route3: AMRAP10/7 Calorie Assault Bike10 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)4: Max Distance Run Using 200m RouteRead More
Strength: E2MOM 12First 5 Sets: 5 Push Press @65-70%Set 6: Max Unbroken Reps @65-70% Conditioning: AMRAP 1:30Ski Erg Calories Finisher: 5 Rounds 5 Strict Toes To Bar 10 Each Side Kettlebell Side Bends1:00 Goblet Wall Sit (AHAP)Read More
Weekly OverviewEvents/ClassesMondayDeadliftsFree 7-Fit Class at 6:00PM Click Here To Register now TuesdayPush PressWednesdayLong Interval ConditioningThursdayDumbbell Bench PressFridaySplit JerksSaturdayBack Squats Free 7-Fit Class at 10:00AM Click Here To Register nowSundayLong Conditioning Strength: E3MOM 156 Deadlifts @70-75% Conditioning: 5 Rounds20 Jump Switch Lunges10 Russian Kettlebell Swings (32/24) (Fx: 24/16)10 American Kettlebell Swings (32/24) (Fx: 24/16)20 Sit UpsRead More
Free 7-Fit Class at 10:00AM Click Here To Register now Strength: E3MOM 1216 Deficit Push Ups (Fx: Hand Release Push Ups)16 Banded Face Pulls Conditioning: 21 – 15 – 9Power Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)Burpees Over the BarTime Cap 16:00Read More
Strength: E3MOM 181 Snatch Balance + 4 Overhead Squats (↑) Conditioning: 3 Rounds15 Toes to Bar 15 Each Arm Dumbbell Front Rack Lunge (Rx: 50/35) (Fx: 35/20)Read More
Strength: EMOM 161 Thruster (ME) Conditioning: 75 Hang Power Snatch (Rx: 95/65) (Fx: 75/55)Every time you Break:10 Box Jumps (Rx: 30/24) (Fx: 24/20)Time Cap 15:00Read More
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