Strength E2MOM 8Rx:3 Strict Toes to Bar4 Kip Up/Strict Down Toes to Bar5 Kipping Toes to Bar Fx:3 Strict Leg Raises4 Kipping Toes to Bar Rest 2:00EMOM 81: :45 Ring Support Hold (Fx: :30) (Rx+: 1:00)2: Rest Conditioning 500m Ski Erg Time TrialRead More

Free 7-Fit Class at 6:30PM! Click Here To Register now Strength E3MOM 153 Split Jerks1: 60 – 65%2: 65 – 70%3: 70 – 75%4: 70 – 75%5: 70 – 75%+ Conditioning For Time:500/450m Row400m Run250/200m Row200m RunRead More

Conditioning E3MOM 361: 20/15 Calorie Bike (Fx: 15/10)20 Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)2: Rest3: AMRAP5 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)5 Front Squats (135/95) (Fx: 95/65) (Rx+: 165/115)4: RestRead More

Strength E3MOM 153 Overhead Squats (↑) Conditioning 42 – 30 – 18Wall Balls (20/14) (Rx+: 11’/10′)21 – 15 – 9Pull Ups (Rx+: Chest to Bar Pull Ups)Read More

Weekly OverviewEvents/ClassesMondayHandstand WalkFree 7-Fit Class at 6:30PM! Click Here To Register nowTuesdayOverhead SquatsWednesdayLong ConditioningThursdaySplit JerksFree 7-Fit Class at 6:30PM! Click Here To Register nowFridayToes-to-BarSaturdayCrossFit TotalFree 7-Fit Class at 10AM! Click Here To Register nowSundayDB Bench/Lat Pushdowns Strength 4 Rounds for Quality25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft Handstand Walk)10 Each Side Banded Pallof...Read More

Strength 5 Rounds3 Push Jerks @80 – 85% Time Cap 12:00 Conditioning 3 Rounds 40 Calorie Row20 Hang Power Snatch (95/65) (Fx: 75/55)  20 Burpees Over the BarRead More

Free 7-Fit Class at 10:00AM! Click Here To Register now Strength E3MOM 15Romanian Deadlift1: 10@40 – 45%2: 10@40 – 45%3: 10@45 – 50%4: 10@45 – 50%5: 10@45 – 50% % Based on 1RM Deadlift Conditioning 1:30 to Complete 30/22 Calorie Bike (Fx: 25/18) At 1:30 Start:60 Reverse Lunge Wall Balls (20/14) (Fx: 50 Reps) (Rx+:...Read More

Strength 4 Rounds for Quality 15 V-Ups (Fx: Tuck-Ups)15 Arch Extensions (GHD Back Extension) 25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft) Conditioning AMRAP 1250 Double Unders25 Sit Ups5 Ring Muscle Ups (Fx: 5 Chest to Bar Pull Ups + 5 Hand Release Push Ups)Read More

Free 7-Fit Class at 6:30PM! Click Here To Register now Strength E2MOM 12 3 Hang Power Snatches 1: 65 – 70%2: 70 – 75%3: 75 – 80%4: 75 – 80%5: 80 – 85%6: 80 – 85%+ Conditioning For Time:40 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)400m Run30 Kettlebell Swings200m Run20 Kettlebell Swings100m RunRead More

Strength E3MOM 15 Front Squat 1: 5@65 – 70% (:03 Pause)2: 5@70 – 75%3: 5@70 – 75%4: 5@70 – 75%5: 5@75 – 80% Conditioning E2MOM 161: 32/25 Calorie Ski Erg (Fx: 25/20)2: 16 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)AMRAP Toes to Bar3: Rest4: RestRead More