Strength E2MOM 10Strict Press1 – 4: 3@70 – 75%5: AMRAP @70 – 75% Conditioning E3MOM 181: 500m Run (Fx: 400) (Rx+: 600m)2: AMRAP Calorie RowRead More

“Fran” 21 – 15 – 9Thrusters (95/65)Pull Ups Post Conditioning Strength/Skill 5 Rounds10 Hollow Rocks5 V – Ups1 Candlestick Each Side10 Each Side Kettlebell Side Bends5 Each Side Cossack Squat (Weighted if possible)1 Each Arm Turkish Get UpRead More

Strength E3MOM 154 Back Squats1: 75 – 80%2: 75 – 80%3: 75 – 80%4: 80 – 85%5: 80 – 85% Conditioning AMRAP 1122 Russian Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)22 Sit Ups11 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)Read More

Strength E2MOM 12Behind the Neck Snatch Grip Push Jerk + 2 Hang Power Snatches (↑) Conditioning 24 – 12 – 6Burpees Over the BarPush Press (115/80) (Fx: 95/65) (Rx+: 135/95) 96 Double Unders After Each Round (Fx: 64)Read More

Weekly OverviewEvents/ClassesMondayDeadliftFree 7-Fit Class at 6:30PM! Click here to register now. TuesdayPower SnatchWednesdayBack SquatThursdayFranFree 7-Fit Class at 6:30PM! Click here to register now. FridayStrict PressSaturdayCleanFree 7-Fit Class at 10AM! Click here to register now. SundayPushups/Pullups Strength E3MOM 154 Deadlifts1: 75 – 80%2: 75 – 80%3: 75 – 80%4: 80 – 85%5: 80 – 85% Conditioning...Read More

Conditioning 10 Rounds400/350m Row (Fx: 350/300)10 Reverse Lunge Wall Balls (20/14)10 Handstand Push Ups (Fx: 5)10 Burpees Time Cap 45:00Read More

Strength Rx+:E2MOM 12Strict Ring Muscle Up + Top Half Strict Ring Muscle Up + 3 Strict Chest to Ring Pull Up Rx:E2MOM 12Ring Muscle Up + Strict Ring Dip + 3 Strict Chest to Ring Pull Up Fx:E2MOM 122 Strict Pull Ups (Chest to Bar if Possible) + 3 – 5 Russian Push Ups Conditioning...Read More

Strength E2MOM 8Muscle Clean + Hang Power Clean (↑)Directly IntoE2MOM 82 Power Cleans (↑) Conditioning AMRAP 816 Jump Switch Lunges64 Double Unders (Fx: 32)Read More

Strength E3MOM 154 Back Squats1: 70 – 75%2: 75 – 80%3: 75 – 80%4: 75 – 80%5: 80 – 85% Conditioning AMRAP 10200m Run20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)10 Toes to Bar (Fx: 7) (Rx+: 15)Read More

Strength Rx:Every 1:30 for 5 Sets of Each1: 4 Sotts Press (Front Rack) + 8 Strict Press (↑)2: :30 Dead Hang then :30 Active Hang on Pull Up Bar Fx:Every 1:30 for 5 Sets1: 4 Sotts Press (Behind the neck, Grip as wide as needed) + 8 Strict Press (↑)2: :15 – :20 Dead Hang...Read More