Warmup -2 Rounds-25 Jumping Jacks 10 Box Jumps10 Air Squats5 Push-Ups 3-4 mins achilles smash (watch the vid, it’s worth it) Conditioning Work 2:00/ Rest 1:00Until you complete:75 Box Jumps (24/20) (Fx: 50) But…Start each interval with:15 Burpees (Fx: 10) Goal on this is to get moving fast! You’ll want to finish those burpees in the first minute so you can...Read More
Warm-up 2 mins Jump Rope/Cardio Warm-up -2 Rounds- 5 Burpees10 Hollow Rocks10 Cossack Squats Shoulder Mobility– Watch the vid, pick a few and knock them outAnkle Mobility– 60-90 sec e/s (if you don’t want to watch the whole thing just watch from 5:30-7:30) Skill Candlestick Progressions Part 1Part 2 Simple Pistol Progressions Part 1Part 2 Conditioning “Modified Mary” -20...Read More
Warmup -2x- 5 Push-Ups 10 Sit-Ups15 Air Squats —– -1x-1 World’s Greatest Stretch e/s 4 Inch Worms 10 Arm Circles Front & Back e/s 20 Chain Breakers20 Bushwackers Strength A) Bulgarian Split Squats– 4×10-15 e/s B) Single Leg Glute Ham Bridge– 4×10-15 e/s You will do these as a superset- meaning one set of Split Squats (on each side), then one set of GH Bridges (again on each side). ...Read More
Friends, The box will be temporarily closing for 10 days effective immediately and reopening Friday, January 15, 2021. We have a wonderful community of friends who hang out and love each other both inside and outside the gym, which we support and encourage; however, due to the spike in COVID cases from holidays, we have...Read More
Weekly OverviewEvents/ClassesMondayHang Power SnatchesFree 7-Fit Class at 6:30PM! Click Here To Register nowTuesdayFront SquatWednesdayToes-to-BarThursdayRomanian DeadliftFridayMaryFree 7-Fit Class at 5:30PM! Click Here To Register nowSaturdayHang Squat CleansFree 7-Fit Class at 10:00AM! Click Here To Register nowSundayStrict Press Strength E2MOM 163 Hang Power Snatches1: 65 – 70%2: 70 – 75%3: 75 – 80%4: 75 – 80%5: 75...Read More
Strength E2MOM 12 Rx+:5 Kipping Ring Muscle UpsFinal set: Max Unbroken Reps Rx:1 – 3 Kipping Ring Muscle UpsFinal set: Max Unbroken Reps Fx:1 – 3 Strict Pull Ups + 3 Kipping Pull Ups (Chest to bar if possible)1 – 3 Strict Ring DipsFinal set: Max Unbroken Reps of both movements Record total number of...Read More
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