Strength E3MOM 18Clean Deadlift to Knee with :03 Pause and :03 Eccentric + Power Clean (↑) Conditioning AMRAP 816 Box Jumps (24/20)8 Push Presses (135/95) (Fx: 95/65) (Rx+: 165/115)Read More

Come celebrate the end of a GREAT year with us at Star Hill Biergarten tomorrow at 4PM! Strength E2MOM 10Sets 1 – 4: 7 Strict Toes to Bar (Fx: 5) (Rx+: 9)Set 5: AMRAP Record AMRAP set.Then…Max Wall Supported Handstand Hold (Rx+: Freestanding) Record Time Conditioning Every :30 for 6 Rounds1: 15/10 Calorie Bike (Fx:...Read More

Get ready for our Fall Social at Starr Hill Biergarten on Saturday at 4PM! Strength 20:00 to Establish:4RM Deadlift Conditioning AMRAP 105 Each Arm Kettlebell Hang Cleans (24/16) (Fx: 16/12) (Rx+: 32/24)20 Russian Kettlebell Swings2 Rope Climbs (Fx: 1) (Rx+: 1 Legless, 1 Legged)Read More

Want to work on your rope climbs? Come to the Skills Clinic at 6:45 PM tonight! Strength E2MOM 103 Strict Press (ME) Conditioning EMOM 181: AMRAP Ski Erg Calories2: AMRAP Dumbbell Front Rack Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)3: Rest4: 80 Double Unders (Fx: 60)5: AMRAP Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)6: RestRead More

Rope Climb Skills Clinic tomorrow at 6:45 PM! Sign up on Zen Planner today! Strength Rx+:E2MOM 101 – 5 Strict Ring Muscle UpsDirectly Into:E2MOM 103 – 5 Russian Ring Push Ups3 – 5 Strict Chest to Bar Pull Ups Rx:E2MOM 103 – 5 Russian Ring Push Ups3 – 5 Strict Ring Pull UpsDirectly Into:E2MOM 103...Read More

Weekly OverviewEvents/ClassesMondayBack SquatsFree 7-Fit Class at 6:30PM! Click here to register now. TuesdayStrict GymnasticsWednesdayStrict PressRope Climb Skills Clinic at 6:45 PM!ThursdayDeadliftFree 7-Fit Class at 6:30PM! Click here to register now. FridayToes-to-Bar/HandstandSaturdayPower CleanFree 7-Fit Class at 10AM! Click here to register now.Starr Hill Biergarten Social at 4PM!SundayLong Conditioning Strength 20:00 to Establish:4RM Back Squat Conditioning 20...Read More

Halloween Partner WOD(costumes encouraged and one athlete working at a time) Both athletes complete a 200m Pumpkin suitcase carry (One pumpkin per team)100 Pumpkin swings*100 Pumpkin cleans (From the floor)100 Pumpkin squats*100 Pumpkin Push Press100 Russian Twists w/ Pumpkin*100 Walking overhead Pumpkin lunges100 Box step-ups with your Pumpkin (24/20)*100 Burpees over the PumpkinBoth athletes complete...Read More

Strength E3MOM 181 Hang Squat Clean + Push Jerk + Squat Clean + Split Jerk (ME) Conditioning 3 Rounds21 Toes to Bar (Fx: 14) (Rx+: 35)7 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 14)84 Double Unders (Fx: 63)Read More

Strength E3MOM 154 Deadlifts1: 75 – 80%2: 80 – 85%3: 80 – 85%4: 80 – 85%5: 85 – 90% Conditioning AMRAP 12With a Partner, Alternating Movements20/15 Calorie Row (Fx: 15/10)10 Burpees Over the Rower10 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 135/95)Read More

“Kelly” 5 Rounds400m Run30 Box Jump (24/20)30 Wall Balls (20/14) Post-WOD Strength/Skill 5 Sets10 Double Dumbbell Bench Press (↑)2 Rope Climbs in as few pulls as possibleRead More