Strength E3MOM 154 Deadlifts1: 70 – 75%2: 75 – 80%3: 75 – 80%4: 75 – 80%5: 80 – 85% Conditioning With a Partner, Alternating Rounds of Each AMRAPE4MOM 161: AMRAP10/7 Calorie Row (Fx: 7/5)5 Hang Power Cleans (155/105) (Fx: 135/95) (Rx+: 185/125)2: 800m Run (Fx: 600m)3: AMRAP10 Chest to Bar Pull Ups (Fx: Pull Ups)10...Read More

Weekly OverviewEvents/ClassesMondaySnatch Free 7-Fit Class at 6:30PM! Click here to register now. TuesdayDeadliftWednesdayPressingThursdayBack Squat Free 7-Fit Class at 6:30PM! Click here to register now. FridayCleanSaturdayRing Muscle Ups Free 7-Fit Class at 10AM! Click here to register now. SundayLong Conditioning Strength E2MOM 8Muscle Snatch + Tall Snatch + Drop Snatch (↑)Directly IntoE2MOM 83 Squat Snatches (↑)...Read More

Long Conditioning 1000m RunThen…3 Rounds10 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))10 Toes to Bar (Fx: 5)Then…1000m RunThen…2 Rounds15 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))15 Toes to Bar (Fx: 10)Then…1000m RunThen…30 Alternating Pistol Squats (Fx: Goblet Squats (24/16)) (Rx+: Alternating Goblet Pistols (16/12))30 Toes...Read More

Strength 25:00 To Establish1RM Squat Clean and Split Jerk Conditioning Time Trial:500m RowRead More

Strength Every 1:30 for 4 Rounds1: Handstand Hold/Walk Practice2: 10 Strict Toes to Bar (Fx: Strict Leg Raises)3: 10 Strict Pull Ups (Fx: 5) (Rx+: Chest to Bar)4: 1:00 Squat Hold (Weighted if Possible) Conditioning AMRAP 816 Hand Release Push Ups (Fx: 10)8 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Strength E2MOM 128 Back Rack Lunges (↑) Conditioning 5 Rounds200m Run20 American Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)10 Alternating Kettlebell Goblet Box Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

Strength E3MOM 15High Hang Power Snatch + Overhead Squat + Hang Power Snatch + Overhead Squat + Power Snatch + Overhead Squat (↑) Conditioning AMRAP 99 Front Squats (135/95) (Fx: 95/65) (Rx+: 165/115)9 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)60 Double Unders (Fx: 45)Read More

Mark your calendars for our Nutrition Seminar! This Wednesday, September 29th at 7:30 PM at CFR7! Come learn about a range of nutrition information, including pre-workout fueling and hydrations strategies tailored specifically to the time you usually work out! Strength E2MOM 103 Tempo Strict Press (30×3) (↑) Conditioning Every 1:30 for 2 Rounds1: 25/19 Calorie...Read More

Mark your calendars for our Nutrition Seminar! This Wednesday, September 29th at 7:30 PM at CFR7! Come learn about a range of nutrition information, including pre-workout fueling and hydrations strategies tailored specifically to the time you usually work out! Weekly OverviewEvents/ClassesMondayGymnastics/Ring Muscle UpsFree 7-Fit Class at 6:30PM! Click here to register now. TuesdayStrict PressWednesdaySnatch/OHS ComplexNutrition...Read More

Strength E2MOM 16High Hang Power Clean + Hang Power Clean + Power Clean (↑) Conditioning 4 Rounds6 Right Arm Kettlebell Hang Cleans6 Right Arm Kettlebell Push Jerks6 Right Arm Kettlebell Overhead Lunges6 Left Arm Kettlebell Hang Cleans6 Left Arm Kettlebell Push Jerks6 Left Arm Kettlebell Overhead Lunges (24/16) (Fx: 16/12) (Rx+: 32/24)Read More