Strength: E3MOM 156 Back Squats @75-80% Conditioning: E2MOM 16 1: 15 BurpeesAMRAP Dumbbell Thrusters (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50) 2: Rest 3: 20/15 Cal Bike AMRAP Box Jumps (Rx: 24/20)(Rx+: 30/24) 4: Rest Alternate arms every 10 reps on dumbbell thrusters.Read More

Strength: E3MOM 151 Snatch Pull with :02 Pause at Knee + 1 Snatch Pull + 1 Power Snatch (↑) Conditioning: AMRAP 93 – 6 – 9 – 12 – 15…Push Press (135/95) (Fx: 95/65) (Rx+: 165/115)Russian Kettlebell Swing (32/24) (Fx: 24/16)Read More

Weekly OverviewEvents/ClassesMondayAbs and Arms Free 7-Fit Class at 6:00PM Click Here To Register now TuesdaySnatch ComplexWednesdayGymnastics StrengthThursdayLong Conditioning FridayStrict Press and Push PressSaturdayClean ComplexFree 7-Fit Class at 10:00AM Click Here To Register nowSundayBack Squats Strength: 5 Rounds 20 Alternating Dumbbell Bicep Curls :30 Weighted Plank (ME) Rest as needed.  Conditioning: Tabata Ski Erg Calories– Rest 0:30 – Tabata...Read More

Conditioning: For Time: 25 Wall Balls (20/14)50 Alternating Dumbbell Snatches (Rx: 50/35)(Fx: 35/20)100m Run 25 Wall Balls (20/14)40 Alternating Dumbbell Snatches (Rx: 50/35)(Fx: 35/20)100m Run 25 Wall Balls (20/14)30 Alternating Dumbbell Snatches (Rx: 50/35)(Fx: 35/20)100m Run 25 Wall Balls (20/14)20 Alternating Dumbbell Snatches (Rx: 50/35)(Fx: 35/20)100m Run 25 Wall Balls (20/14) 10 Alternating Dumbbell Snatches...Read More

Free 7-Fit Class at 10:00AM Click Here To Register now Strength: E3MOM 156 Back Squats @70-75% Conditioning: AMRAP 8 10 Box Jump Overs (Rx: 24/20) (Rx+: Clear The Box) 10 Power Cleans (Rx: 135/95) (Fx: 95/65)Read More

Strength: E2MOM 16Split Jerks (ME)1: 4 Reps2: 4 Reps3: 3 Reps4: 3 Reps5: 2 Reps6: 2 Reps7: 1 Rep8: 1 Rep Conditioning: AMRAP 720 Front Rack Lunges (95/65) (Fx: 75/55)25ft Handstand Walk (Fx: 40 High Plank Shoulder Taps)Read More

Strength: E3MOM 15On Each Arm: 4 Tempo Dumbbell Bench Press (30×3) + 4 Dumbbell Bench Press (A) Conditioning: 12 – 9 – 6Burpee Bar Muscle Ups (Fx: Burpee Chest To Bar Pull-ups) 75 Double Unders After Each SetRead More

Conditioning: E5MOM 401: AMRAP10/7 Calorie Row10 Alternating Pistols (Fx: 20 Air Squats)2: Max Distance Run Using 200m Route3: AMRAP10/7 Calorie Assault Bike10 Dumbbell Goblet Squats (50/35) (Fx: 35/20) (Rx+: 70/50)4: Max Distance Run Using 200m RouteRead More

Strength: E2MOM 12First 5 Sets: 5 Push Press @65-70%Set 6: Max Unbroken Reps @65-70% Conditioning: AMRAP 1:30Ski Erg Calories Finisher: 5 Rounds 5 Strict Toes To Bar 10 Each Side Kettlebell Side Bends1:00 Goblet Wall Sit (AHAP)Read More

Weekly OverviewEvents/ClassesMondayDeadliftsFree 7-Fit Class at 6:00PM Click Here To Register now TuesdayPush PressWednesdayLong Interval ConditioningThursdayDumbbell Bench PressFridaySplit JerksSaturdayBack Squats Free 7-Fit Class at 10:00AM Click Here To Register nowSundayLong Conditioning Strength: E3MOM 156 Deadlifts @70-75% Conditioning: 5 Rounds20 Jump Switch Lunges10 Russian Kettlebell Swings (32/24) (Fx: 24/16)10 American Kettlebell Swings (32/24) (Fx: 24/16)20 Sit UpsRead More