Strength E2MOM 163 Hang Power Cleans1: 65 – 70%2: 70 – 75%3: 75 – 80%4: 75 – 80%5: 75 – 80%6: 75 – 80%+ Conditioning 3 Rounds:10 Toes to Bar10 Push Ups10 Front Squats (115/80) (Fx: 95/65) (Rx+: 135/95) Then…2 Rounds15 Toes to Bar15 Push Ups15 Front Squats ((115/80) (Fx: 95/65) (Rx+: 135/95) Then…1 Round30...Read More

Strength Rx+:4 Rounds12 Tempo Kipping Handstand Push Ups (30×1)12 Supinated Grip Ring Rows Rx:4 Rounds12 Kipping Handstand Push Ups12 Supinated Grip Ring Rows Fx:4 Rounds12 Pike Handstand Push Ups12 Supinated Grip Ring RowsTime Cap 12:00 Conditioning 3 Rounds20 Box Jumps (24/20)10 Burpee Box Jump Overs (24/20)5 Ring Muscle Ups (Fx: Chest to Bar Pull Ups...Read More

Weekly OverviewEvents/ClassesMondayBack SquatFree 7-Fit Class at 6:30PM! Click Here To Register nowTuesdayHSPU/Ring RowsWednesdayHang Power CleansThursdayRowingFridayGym Closed for New Year’s DaySaturdayDeadliftFree 7-Fit Class at 10:00AM! Click Here To Register nowSundayRing Muscle Ups Strength 20:00 to Establish:1RM Back Squat Or…5 Rounds5 Back Squats @70 – 80% Conditioning AMRAP 7 7 Hang Power Snatch7 Overhead Squat (115/80) (Fx:...Read More

Strength EMOM 16 1 Push Press (↑) Conditioning 16 – 8 – 4 – 8 – 16Toes to BarThrusters (95/65) (Fx: 75/55) (Rx+: 115/80)Read More

Free 7-Fit Class at 10:00AM! Click here to register now! Strength Rx+:4 Rounds12 Kipping Handstand Push Ups (6″ Deficit)12 Biceps Curls (Any Style) Rx:4 Rounds12 Kipping Handstand Push Ups12 Biceps Curls (Any Style) Fx:4 Rounds12 Pike Handstand Push Ups12 Biceps Curls (Any Style)Time Cap 12:00 Conditioning AMRAP 13 20 Russian Kettlebell Swings (32/24) (Fx: 24/16)5...Read More

MERRY CHRISTMAS!! Today is the only day of the year the gym is closed, enjoy this special day celebrating with your family and friends! John 14:6: Jesus answered, “I am the way and the truth and the life. No one comes to the Father except through me.Read More

We have a modified schedule today for Christmas Eve. There will only be 9 AM and a 10 AM classes today. Conditioning E3MOM 361: AMRAP10/8 Calorie Ski10 Wall Balls 2: Rest 3: AMRAP10/8 Calorie Assault Bike10 Burpee Box Jumps 4: RestRead More

Strength 20:00 to Establish: 1RM Back Squat Conditioning 64 – 48 – 24 – 12Double Unders 32 – 24 – 12 – 6Alternating Pistol Squats (Fx: Dumbbell Reverse Goblet Lunges (50/35))Read More

Strength E2MOM 12 Rx+:1 – 3 Strict Ring Muscle Ups + 3 Kipping Ring Muscle Ups Rx:1 – 3 Kipping Ring Muscle Ups Fx:1 – 3 Strict Pull Ups + 3 Kipping Pull Ups (Chest to bar if possible)1 – 3 Strict Ring Dips Record total number of reps completed. Conditioning 3 Rounds Work 2:00/Rest...Read More

Weekly OverviewEvents/ClassesMondayDeadliftFree 7-Fit Class at 6:30PM! Click Here To Register nowTuesdayMuscle UpsWednesdayBack SquatThursdayLong ConditioningModified Schedule for Christmas Eve – Only 9 AM/10 AMFridayGym Closed for ChristmasSaturdayHandstand PushupsFree 7-Fit Class at 10:00AM! Click Here To Register nowSundayPush Press Strength 20:00 to Establish1RM Deadlift Conditioning 5 Rounds 10 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)20...Read More