Weekly OverviewEvents/ClassesMondayBack SquatFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayFunctional Bodybuilding – ShouldersWednesdayPower Clean & Push JerkThursdayFunctional Bodybuilding – LegsFree 7-Fit Class at 6:30PM! Click here to register nowFridayLong ConditioningSaturdayBench Press/Pendlay RowFree 7-Fit Class at 6:30PM! Click here to register nowSundayKB Swings/Core Strength E2MOM 107 Back Squats @55 – 60% Conditioning AMRAP 88...Read More

Strength E2MOM 107 Deadlifts @55 – 60% Reset every rep and start from dead stop. Conditioning 1:00 to Complete(20/15) Calorie Ski (Fx: 15/10) (Rx+: 25/18) Then…21 – 15 – 9Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)Box Jump Overs (24/20) (Rx+: 30/24)Read More

“Helen” “Helen”3 Rounds400m Run21 Kettlebell Swings (24/16)12 Pull Ups Compare to 3/5/2020 Post-WOD Finisher 3 Rounds20 Double Dumbbell Front Rack Walking Lunges + Front Squat Each StepEasy 200m Row/Run/SkiRead More

Strength E2MOM 201: 8 Bench Press @70 – 75%2: 8 Pendlay Row (As close to bench press weight as possible) AMRAP final set of both movements. Conditioning 24 – 20 – 16 – 12 – 8 – 4Wall BallsAlternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50) Time Cap 10:00Read More

Conditioning Every 1:30 for 10 Rounds1: 12/8 Calorie Row (Fx: 10/7)6 Burpees Over the Rower2: AMRAP6 Push Ups3 Power Cleans (165/115) (Fx: 135/95) (Rx+: 205/135) Pick up where you left off on each AMRAP.Read More

HSPU Clinic on May 12 Need to work on your handstand pushups? Join Coach Tucker for a skills clinic to work on your skills! Click here for more details. Strength E3MOM 151 High Hang Squat Snatch + 2 Hang Squat Snatches (↑) Conditioning EMOM 121: 20/15 Calorie Assault Bike (Fx: 15/10) (Rx+: 22/17)2: :45 Double...Read More

Thank you for your feedback and responses to our annual survey! We are proud to announce Coach Cooper as Coach of the Year! He has worked hard and improved his coaching skills and was our top ranked CrossFit Coach! Congratulations Coach Cooper! Strength 5 Rounds:20 Biceps Curl Rack Hold20 Biceps Curls:20 Triceps Extension Rack Hold20 Dumbbell Triceps...Read More

Weekly OverviewEvents/ClassesMondayStrict/Kipping T2BFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayBiceps/TricepsWednesdaySquat SnatchesThursdayLong ConditioningFree 7-Fit Class at 6:30PM! Click here to register nowFridayBench Press/Pendlay RowSaturdayHelenFree 7-Fit Class at 10AM! Click here to register nowSundayDeadlifts Strength E3MOM 12Rx+: 5 Strict Toes to Bar + AMRAP Toes to BarRx: 3 Strict Toes to Bar + AMRAP Toes to BarFx:...Read More

Conditioning E2MOM 401: 30/21 Calorie Assault Bike (Fx: 25/18) (Rx+: 35/23)2 – 4: 800m RunAMRAP10 Hand Release Push Ups10 Pull UpsRead More

Don’t forget about the CFR7 Post-Open/Spring Celebration at 2 PM today! “Quarterfinals Test 5” 9 – 6 – 3Snatch (155/105) (Fx: 115/80) (Rx+: 185/135)Burpee Box Jump Overs (30/24) (Fx: 24/20) (Rx+: 30 for men and women) Time Cap 7:00 Post-WOD Finisher E2MOM 181: 10 Each Side Pallof Press2: 50m Each Arm Suitcase Carry3: :45 Each...Read More