Don’t forget about Bring A Friend Day coming up next Wednesday! We’re looking forward to seeing some new faces next week! Strength Snatch Skill Transfer ComplexEvery 1:30 for 6 RoundsSnatch Grip Push Jerk + Snatch Balance + Overhead Squat1: 45 – 50%2: 45 – 50%3: 45 – 50%4: 50 – 55%5: 55 – 60%6: 60...Read More

Conditioning Work 2:00/Rest 2:00Until you complete: 600/500m Row (Fx: 500/450m)30 Strict Handstand Push Ups (Fx: Kipping)20 Power Clean and Push Jerks (135/95) (Fx: 115/80) (Rx+: 155/105)Read More

Strength E3MOM 1510 Back Squats1: 60 – 65%2: 60 – 65%3: 65 – 70%4: 65 – 70%5: 65 – 70% Conditioning “Annie”50 – 40 – 30 – 20 – 10Double UndersSit UpsRead More

Weekly overview MondayLong ConditioningFree 7-Fit Class – 6:30pmTuesdayBack SquatsWednesdayConditioning / FinisherThursdayHang Squat SnatchesFridayStrict PressSaturdayDeadliftsFree 7-Fit Class – 10amSundayLong Partner WOD Conditioning: AMRAP 35700m Run (Fx: 500m)15 Each Side Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)10 Burpee Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)Read More

Photo Credit: Kosh Rathi Strength 4 Rounds10-15 GHD Sit Ups (Fx: Weighted Sit Ups) (Rx+: Weighted GHD Sit Ups)50m Each Side Suitcase Carry (AHAP)Rest 1:30 Conditioning 5 Rounds12 Front Rack Lunges (95/65) (Fx: 75/55) (Rx+: 135/95)8 Push Jerks (95/65) (Fx: 75/55) (Rx+: 135/95)12 Burpees Over the BarRead More

Worried about an injury? See Dr. Stacy Snow, PT, DPT today for a FREE injury screening at the gym! Find more details here. Strength E2MOM 16Clean Pull + Touch and Go Power Clean (↑) Conditioning 3 RoundsWork :30/Transition :151: 12/8 Calorie Bike (Fx: 10/7) (Rx+: 15/10)2: Rest3: AMRAP Alternating Kettlebell Hang Snatches4: AMRAP Alternating Kettlebell...Read More

Strength 4 Rounds:8 Each Side Dumbbell/Kettlebell Bulgarian Split Squats16 Each Side Banded Hamstring Curl Conditioning EMOM 201: 20/15 Calorie Ski Erg (Fx: 15/10) (Rx+: 22/17)2 – 4: AMRAP20 Toes to Bar (Fx: 15) (Rx+: 25)30 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)5: RestRead More

Worried about the health of your shoulder? Join us on Saturday, June 26 for a Shoulder Maintenance and Mobilization Clinic hosted by Dr. Stacy Snow, PT, DPT! You can find more details here. Strength 16:00 to Establish:1RM Bench Press Conditioning 30 Hang Squat Snatches (135/95) (Fx: 95/65) (Rx+: 165/115) But…E2MOM Including 0:0020/15 Calorie Row (Fx:...Read More

Don’t forget about the Bar Muscle-Up Clinic by Coach Tucker today at 5:45 PM! Find details here! Strength E3MOM 1510 Back Squats1: 60 – 65%2: 60 – 65%3: 60 – 65%4: 65 – 70%5: 65 – 70% Conditioning AMRAP 105 Bar Muscle Ups (Fx: 5 Burpee Chest to Bar Pull Ups)15 Russian Kettlebell Swings (32/24)...Read More

Long Conditioning 2 Rounds1200m Run (Fx: 1000m) (Rx+: 1400m)5 Rope Climbs (Fx: 3 Rope Climbs) (Rx+: 7)40 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)Read More