Strength: E3MOM 151 Clean Pull with :02 Pause at Knee + 1 Power Clean (↑) Conditioning: AMRAP 1216 Burpees4 Double Dip Ring Muscle Ups (Fx: 6 Chest to Bar Pull Ups and 6 Ring Dips) (Rx+: 6 Double Dip Ring Muscle Ups)Read More

Weekly OverviewEvents/ClassesMondayLong Interval ConditioningFree 7-Fit Class at 6:00PM Click Here To Register now TuesdayPower Clean ComplexWednesdayThrustersThursdayDeadliftsFridaySnatch ComplexSaturdayPump Session Free 7-Fit Class at 10:00AM Click Here To Register nowSundayGymnastic Strength Conditioning: E3MOM 361: 20/15 Calorie Row (Fx: 15/10)20/15 Calorie Bike (Fx: 15/10) 2: Rest 3: 20/15 Calorie Ski Erg (Fx: 15/10)10 Devils Press (Rx: 50/35) (Fx:...Read More

Strength: E3MOM 151 Push Press + 1 Push Jerk + 1 Push Press + 1 Push Jerk (↑) Conditioning: 6 Rounds 20 Wall Balls (20/14) 5 Burpee Box Jump Overs (24/20)Read More

Free 7-Fit Class at 10:00AM Click Here To Register now Conditioning: AMRAP 3520 Handstand Push Ups (Fx: 10 Handstand Push Ups) (Rx+: 20 Strict Handstand Push Ups) 40 Front Squats (Rx: 135/95)(Fx: 95/65) 1000m Run Rest 3:00 After Each RoundRead More

Strength: E3MOM 151 High Hang Power Clean + 2 Hang Power Cleans + 3 Power Cleans (↑)Must be touch and go. Conditioning: AMRAP 77 Deadlifts (225/155) (Fx: 185/125) (Rx+: 255/175)21 Sit Ups  Read More

Strength: E3MOM 151 Power Snatch + 1 Hang Power Snatch (↑) Conditioning: 3 Rounds5 Each Arm Renegade Row With Push Up (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)20 Alternating Hang Clean and Jerks (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Conditioning: “Jackie”1000m Row 50 Thrusters (45/35)30 Pull-ups Finisher: EMOM 16 1: 10 Left Leg Weighted Pistols (Fx: Unweighted Pistol) 2: 10 Right Leg Weighted Pistols (Fx: Unweighted Pistol)3: 10 Toes To Rings4: 5 Weighted Ring Dips (Fx: Unweighted Ring Dips)  Read More

Conditioning: E6MOM 361: Max Distance Run Using 200m Route2: Rest3: AMRAP Calorie Assault Bike4: Rest5: AMRAP15/10 Calorie Ski Erg15 Russian Kettlebell Swings (32/24) (Fx: 24/16)6: RestRead More

Weekly OverviewEvents/ClassesMondayBack SquatsFree 7-Fit Class at 6:00PM Click Here To Register now TuesdayLong Interval ConditioningWednesday“Jackie”ThursdayPower Snatch ComplexFridayPower Clean ComplexSaturdayLong Conditioning Free 7-Fit Class at 10:00AM Click Here To Register nowSundayPush Press and Push Jerk Strength: E3MOM 156 Back Squats @65-70% Conditioning: AMRAP 115 – 10 – 15 – 20… Push Jerk (Rx: 135/95) (Fx: 95/65)...Read More

Strength: E3MOM 158 Deadlifts (ME) Conditioning: AMRAP 8 40 Double Unders 15 Hang Power Cleans (Rx:95/65) (Fx: 75/55) (Rx+: 115/80)Read More