Strength 4 Rounds for Quality12 Russian Kettlebell Swings (AHAP):15 – :30 Ring Support Hold12 Banded Crunches Conditioning E2MOM 1230 Air Squats3 Power Cleans (ME) The power clean weight must be increased every round and there must be 3 successful reps every round. Score is max weight on the final round.Read More

Strength Every 1:30 for 5 Rounds1: 6 Bench Press @70 – 75%2: 6 Pendlay Row (As close to bench press weight as possible) AMRAP final set of both movements. Conditioning 30 Thrusters (135/95) (Fx: 95/65) (Rx+: 155/105) But….Everytime you break: 25 Sit Ups Time Cap 10:00Read More

Long Conditioning EMOM 401: 12/8 Calorie Assault Bike (Fx: 10/7) (Rx+: 15/10)2: 12/8 Calorie Ski (Fx: 10/7) (Rx+: 15/10)3 – 4: 400m Run (Fx: 300m)Read More

Strength 3 Rounds5 Tempo Dumbbell Goblet Squats (55×3)5 Tempo Good Mornings (55×3)5 Reverse Nordic Curls5 Nordic Hamstring Curls Conditioning “Quarter Finals Test 1 Sort Of” 3 Rounds10 Strict Handstand Push Ups (Fx: Kipping)5 Each Arm Dumbbell Hang Power Cleans (50/35) (Fx: 35/20) (Rx+: 70/50)50 Double Unders Rest 1:003 Rounds10 Kipping Handstand Push Ups (Fx: 5)5...Read More

Strength Every 2:30 for 5 Rounds3 Touch and Go Power Clean and Push Jerks (↑) Conditioning E3MOM 181: 15 Deadlifts (165/115) (Fx: 135/95) (Rx+: 205/135)AMRAP Calorie Row2: RestRead More

Conditioning 2 Rounds400m Run20 Toes to Bar (Fx: 15) (Rx+: 25)400m Run10 Strict Pull Ups (Fx: 5) (Rx+: Chest to Bar) Time Cap 15:00 Post-WOD Finisher 3 Rounds10 Bent Over Dumbbell Lateral Raises10 Bent Over Dumbbell Front Raises10 Right Arm Kettlebell Push Press + 10 Overhead Walking Lunges10 Left Arm Kettlebell Push Press + 10...Read More

Weekly OverviewEvents/ClassesMondayBack SquatFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayFunctional Bodybuilding – ShouldersWednesdayPower Clean & Push JerkThursdayFunctional Bodybuilding – LegsFree 7-Fit Class at 6:30PM! Click here to register nowFridayLong ConditioningSaturdayBench Press/Pendlay RowFree 7-Fit Class at 6:30PM! Click here to register nowSundayKB Swings/Core Strength E2MOM 107 Back Squats @55 – 60% Conditioning AMRAP 88...Read More

Strength E2MOM 107 Deadlifts @55 – 60% Reset every rep and start from dead stop. Conditioning 1:00 to Complete(20/15) Calorie Ski (Fx: 15/10) (Rx+: 25/18) Then…21 – 15 – 9Push Press (95/65) (Fx: 75/55) (Rx+: 115/80)Box Jump Overs (24/20) (Rx+: 30/24)Read More

“Helen” “Helen”3 Rounds400m Run21 Kettlebell Swings (24/16)12 Pull Ups Compare to 3/5/2020 Post-WOD Finisher 3 Rounds20 Double Dumbbell Front Rack Walking Lunges + Front Squat Each StepEasy 200m Row/Run/SkiRead More

Strength E2MOM 201: 8 Bench Press @70 – 75%2: 8 Pendlay Row (As close to bench press weight as possible) AMRAP final set of both movements. Conditioning 24 – 20 – 16 – 12 – 8 – 4Wall BallsAlternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50) Time Cap 10:00Read More