Conditioning 3 Rounds, 1 minute on each station1: 20/15 Calorie Assault Bike (Fx: 15/10) 2: 15 Push Press (135/95) (Fx: 95/65) (Rx+: 165/115)3: AMRAP Kettlebell Swings (32/24) (Fx: 24/16) 4: Rest5: Rest Post-Conditioning Strength/Skill 4 Rounds3 Each Side Turkish Get Up (ME):45 Wall Facing Handstand Hold6 Strict Toes to Bar (Fx: Strict Straight Leg Raises)Read More

Strength Every 1:30 for 6 SetsHigh Hang Muscle Clean + Front Squat1: 40 – 45%2: 40 – 45%3: 40 – 45%4: 45 – 50%5: 50 – 55%6: 55 – 60%Directly into:Every 1:30 for 6 Sets2 High Hang Squat Cleans1: 55 – 60%2: 60 – 65%3: 65 – 70%4: 70 – 75%5: 75 – 80%6: 75...Read More

If you are out of town this weekend and don’t want to miss out on doing Murph, grab a buddy and come do it today! We are offering Open Gym during all of our WODs and you’ll just have to navigate around people doing bench press while you do your pull-ups (but should not be...Read More

𝙒𝙚 𝙝𝙖𝙫𝙚 𝙨𝙤𝙢𝙚 𝙞𝙣𝙘𝙧𝙚𝙙𝙞𝙗𝙡𝙮 𝙚𝙭𝙘𝙞𝙩𝙞𝙣𝙜 𝙣𝙚𝙬𝙨 𝙛𝙤𝙧 𝙤𝙪𝙧 𝙘𝙤𝙢𝙢𝙪𝙣𝙞𝙩𝙮. 𝘼𝙨 𝙮𝙤𝙪 𝙖𝙡𝙡 𝙠𝙣𝙤𝙬, 𝙣𝙚𝙬 𝙤𝙬𝙣𝙚𝙧 (𝙖𝙣𝙙 𝙘𝙤𝙖𝙘𝙝) 𝘼𝙣𝙖𝙨𝙩𝙖𝙨𝙞𝙖 𝙞𝙨 𝙛𝙪𝙡𝙡𝙮 𝙙𝙚𝙙𝙞𝙘𝙖𝙩𝙚𝙙 𝙩𝙤 𝙢𝙖𝙠𝙞𝙣𝙜 𝘾𝙁𝙍7 𝙖𝙣 𝙖𝙢𝙖𝙯𝙞𝙣𝙜 𝙥𝙡𝙖𝙘𝙚. 𝙏𝙤 𝙨𝙝𝙤𝙬 𝙝𝙚𝙧 𝙡𝙚𝙫𝙚𝙡 𝙤𝙛 𝙘𝙤𝙢𝙢𝙞𝙩𝙢𝙚𝙣𝙩, 𝙤𝙣 𝙅𝙪𝙣𝙚 28𝙩𝙝 𝙨𝙝𝙚 𝙬𝙞𝙡𝙡 𝙩𝙧𝙖𝙣𝙨𝙞𝙩𝙞𝙤𝙣 𝙤𝙪𝙩 𝙤𝙛 𝙩𝙝𝙚 𝙛𝙪𝙡𝙡-𝙩𝙞𝙢𝙚 𝙡𝙚𝙜𝙖𝙡 𝙬𝙤𝙧𝙡𝙙 (𝙖𝙨 𝙖 𝙧𝙤𝙘𝙠 𝙨𝙩𝙖𝙧 𝙡𝙖𝙬𝙮𝙚𝙧) 𝙖𝙣𝙙 𝙬𝙞𝙡𝙡 𝙗𝙚 𝙩𝙖𝙠𝙞𝙣𝙜 𝙤𝙫𝙚𝙧...Read More

Strength Every 1:30 for 4 Rounds1: 10 Deadlifts @50 – 55%2: 10 Back Squats @50 – 55% Conditioning EMOM 151: 20/15 Calorie Ski Erg (Fx: 15/10) (Rx+: 22/17)2: 20 Reverse Lunge Wall Balls (Fx: 15 Reps) (20/14)3: Rest4: AMRAP Ring Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)5: RestRead More

For those of you who haven’t heard yet, Coach Cooper will be heading out west to fight fires in the wilderness! His last day of coaching is set for June 6 (we hope he returns in the fall…depending on his future plans/goals). He has promised a few monthly challenges from the forest in the meantime....Read More

Weekly OverviewEvents/ClassesMondayFunctional BodybuildingFree 7-Fit Class at 6:30PM! Click here to register nowTuesdayCore WorkWednesdayDeadlifts/Back SquatsThursdayLong ConditioningFree 7-Fit Class at 6:30PM! Click here to register nowFridayBench Press/Pendlay RowSaturdaySquat Clean/Front SquatFree 7-Fit Class at 10AM! Click here to register now Strength 10 – 8 – 6 – 4 – 2Strict Ring Dips (Fx: Bench Dips)Strict Pull Ups (Fx:...Read More

Strength E3MOM 155 Split Jerks Conditioning AMRAP 136 – 12 – 18 – 24…Hand Release Push Ups After each set of push up:10 Toes to Bar (Fx: 5) (Rx+: 12)8 Hang Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)Read More

Reminder – Comp class every other Saturday morning from 7:15-8:45am, join us! “Badger”3 Rounds30 Squat Cleans (95/65)30 Pull Ups800m RunRead More

Strength 3 Rounds10 Double Dumbbell Alternating Strict Press10 Lu Raises 10 Bent Over Rear Delt Raises Conditioning AMRAP 106 Strict Handstand Push Ups (Fx: Kipping) (Rx+: 9)12 Burpee Box Jumps (24/20)Read More