Strength EMOM 161 – 2: Max Distance Handstand Walk (Fx: Handstand Walk Practice)3: 5 – 10 Tempo V-Ups (:03 Eccentric) (Fx: Tempo Tuck-Ups)4: Rest Conditioning AMRAP 86 Each Arm Kettlebell Hang Snatches (24/16) (Fx: 16/12) (Rx+: 32/24)12 Toes to Bar (Fx: 8) (Rx+: 16)Read More

Strength E3MOM 158 Deadlifts1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 70 – 75%5: 75 – 80% Conditioning 250/200m Ski (Fx: 200/150) (Rx+: 300/250) Then…5 Rounds10 Back Rack Lunges (165/115) (Fx: 115/80) (Rx+: 205/135)5 Box Jumps (30/24) (Fx: 27/22) (Rx+: 36/30)Read More

Strength Every 1:30 For 10 Sets1 Split Jerk (↑) Conditioning 21 – 15 – 9Chest to Bar Pull Ups (Fx: Pull Ups)Push Press (135/95) (Fx: 95/65) (Rx+: 155/105)Read More

Conditioning With a Partner, Alternating Movements10 Rounds5 Devil’s Press (50/35) (Fx: 35/20)500/450m Row (Fx: 450/400)15 Burpees Over the Rower Time Cap 40:00Read More

Weekly OverviewEvents/ClassesMondayBack SquatsFree 7-Fit Class at 6:30PM! Click here to register now.TuesdayPartner WODWednesdaySplit JerkThursdayDeadlifts Free 7-Fit Class at 6:30PM! Click here to register now. FridayGymnasticsSaturdayHang Power Clean Free 7-Fit Class at 10AM! Click here to register now. SundayOverhead Squat Strength E3MOM 158 Back Squats1: 65 – 70%2: 70 – 75%3: 70 – 75%4: 70 –...Read More

Conditioning E3MOM 361: 12 Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)AMRAP Bike Calories2: 400m Run (Rx+: 500m)3: Rest4: 20/15 Calorie Ski (Fx: 15/10) (Rx+: 22/17)AMRAP Chest to Bar Pull Ups (Fx: Pull Ups)5: 400m Run (Rx+: 500m)6: RestRead More

Strength E2MOM 105 Push Press (ME) Conditioning 3 Rounds9 Each Side Dumbbell Overhead Lunge (50/35) (Fx: 35/20) (Rx+: 70/50)9 Each Side Dumbbell Front Squat (50/35) (Fx: 35/20) (Rx+: 70/50)90 Double Unders (Fx: 60)Read More

Strength E2MOM 14Snatch Deadlift to the Knee + Snatch Deadlift + Power Snatch (↑) Conditioning AMRAP 9Hang Power Snatches (115/80) (Fx: 75/55) (Rx+: 155/105) But…Every time you break:15 Toes to Bar (Fx: 10) (Rx+: 20)Read More

Strength E3MOM 158 Back Squats1: 65 – 70%2: 65 – 70%3: 70 – 75%4: 70 – 75%5: 70 – 75% Conditioning 22 – 16 – 10Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)Goblet Kettlebell Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)Read More

Strength E3MOM 153 Squat Cleans1: 70 – 75%2 – 4: 75 – 80%5: 80 – 85% Conditioning For Time:50 Handstand Push Ups (Fx: 35) (Rx+: 75) But…Every 2:00, including 0:00:Row 300/350m (Fx: 250/200) Time Cap 16:00Read More