Strength 5 RoundsRx+: 3 – 5 Strict Ring Muscle UpsRx: 3 – 5 Strict Ring Pull Ups + 3 – 5 Strict Ring DipsFx: 3 – 5 False Grip Ring Rows + 3 – 5 Ring Push Up All levels superset gymnastics reps with:10 Gymnastics Sit Ups (Weighted if possible) Conditioning AMRAP 720 Jumping Switch...Read More

Weekly OverviewEvents/ClassesMondayDeadlifts Free 7-Fit Class at 6:30PM! Click here to register now TuesdayStrict Ring Muscle-UpsWednesdaySquat CleansButterfly Pullup Clinic with Coach KevinThursdayBack Squats Free 7-Fit Class at 6:30PM! Click here to register now FridaySnatch Skill/ComplexSaturdayPush Press Free 7-Fit Class at 10AM! Click here to register now SundayLong Conditioning Strength E3MOM 158 Deadlifts1: 65 – 70%2: 65...Read More

Strength Every 2:30 for 6 SetsSnatch Balance + 2 High Hang Squat Snatches (↑) Conditioning AMRAP 1010/7 Calories Row10 Toes to Bar (Rx+: 15)Read More

Strength E2MOM 14Clean Deadlift to the Knee + Clean Deadlift + Power Clean (↑) Conditioning 6 Rounds5 Each Arm Kettlebell Front Squats (32/24) (Fx: 24/16)30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft) But…Every 5:00 including 0:00:20/15 Calorie Bike (Fx: 15/10) (Rx+: 22/17)Read More

Strength E3MOM 158 Back Squats1: 65 – 70%2: 65 – 70%3: 65 – 70%4: 70 – 75%5: 70 – 75% Conditioning 3 Rounds30 Russian Kettlebell Swings (32/24) (Fx: 24/16)20 Box Jump Overs (24/20) (Rx+: Clear the Box)Read More

Strength E2MOM 10Push Press1 – 4: 5@70 – 75%5: AMRAP @70 – 75% Conditioning AMRAP 148 Hang Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)16 Burpees Over the Bar8 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)Read More

Strength E3MOM 158 Deadlifts1: 65 – 70%2: 65 – 70%3: 65 – 70%4: 70 – 75%5: 70 – 75% Conditioning AMRAP 12200m Run1 Rope Climb (Rx+: Legless)Read More

Say hello to the newest member of our team – Coach Kevin! Conditioning With a partner, Divide reps as desired: 3 Rounds30 Front Rack Lunges (115/80) (Fx: 75/55) (Rx+: 145/100)500/450m Row (Fx: 450/400) (Rx+: 600/500)100 Double Unders (Fx: 75)30 Thrusters (115/80) (Fx: 75/55) (Rx+: 145/100)500/450m Row (Fx: 450/400) (Rx+: 600/500)100 Double Unders (Fx: 75)Read More

Weekly OverviewEvents/ClassesMondayIsabelFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayPartner WODWednesdayDeadliftsThursdayPush PressFree 7-Fit Class at 6:30PM! Click here to register nowFridayBack SquatsSaturdayPower Clean Skill/ComplexFree 7-Fit Class at 10AM! Click here to register nowSundaySnatch Skill/Complex “Isabel” 30 Snatches (135/95) Post-WOD Conditioning 4 – 5 Rounds10 GHD Sit Ups (Fx: Weighted Sit Ups)5 Bench Press (↑)30...Read More

Conditioning 5 Rounds400m Run (Rx+: 500m)20 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)400/350m Row (Fx: 350/300m) (Rx+: 500/450m)20 Pull-ups (Fx: 15) (Rx+: C2B)Read More