Strength: 4 Rounds10 Strict Pull Ups (Fx: 5 Strict Pull Ups) (Rx+: Strict Chest to Bar Pull Ups):15 – :30 Parallette L-Sit Hold (Fx: Tuck Hold)Rest 2:00 Conditioning: AMRAP 12 50 Double Unders 10 Strict Handstand Push Ups (Fx: Kipping Handstand Push ups) 200m RunRead More

Free 7-Fit Class at 10:00AM Click Here To Register now Strength: E3MOM 1216 Deficit Push Ups (Fx: Hand Release Push Ups)16 Banded Face Pulls Conditioning: 21 – 15 – 9Power Clean and Jerks (135/95) (Fx: 95/65) (Rx+: 155/105)Burpees Over the BarTime Cap 16:00Read More

Strength: E3MOM 181 Snatch Balance + 4 Overhead Squats (↑) Conditioning: 3 Rounds15 Toes to Bar 15 Each Arm Dumbbell Front Rack Lunge (Rx: 50/35) (Fx: 35/20)Read More

Strength: E3MOM 156 Deadlifts @65-70% Conditioning: AMRAP 730 Air Squats20 Kettlebell Swings (32/24) (Fx: 24/16)100m RunRead More

Strength: EMOM 161 Thruster (ME) Conditioning: 75 Hang Power Snatch (Rx: 95/65) (Fx: 75/55)Every time you Break:10 Box Jumps (Rx: 30/24) (Fx: 24/20)Time Cap 15:00Read More

Strength: E3MOM 151 Clean Pull with :02 Pause at Knee + 1 Power Clean (↑) Conditioning: AMRAP 1216 Burpees4 Double Dip Ring Muscle Ups (Fx: 6 Chest to Bar Pull Ups and 6 Ring Dips) (Rx+: 6 Double Dip Ring Muscle Ups)Read More

Weekly OverviewEvents/ClassesMondayLong Interval ConditioningFree 7-Fit Class at 6:00PM Click Here To Register now TuesdayPower Clean ComplexWednesdayThrustersThursdayDeadliftsFridaySnatch ComplexSaturdayPump Session Free 7-Fit Class at 10:00AM Click Here To Register nowSundayGymnastic Strength Conditioning: E3MOM 361: 20/15 Calorie Row (Fx: 15/10)20/15 Calorie Bike (Fx: 15/10) 2: Rest 3: 20/15 Calorie Ski Erg (Fx: 15/10)10 Devils Press (Rx: 50/35) (Fx:...Read More

Strength: E3MOM 151 Push Press + 1 Push Jerk + 1 Push Press + 1 Push Jerk (↑) Conditioning: 6 Rounds 20 Wall Balls (20/14) 5 Burpee Box Jump Overs (24/20)Read More

Free 7-Fit Class at 10:00AM Click Here To Register now Conditioning: AMRAP 3520 Handstand Push Ups (Fx: 10 Handstand Push Ups) (Rx+: 20 Strict Handstand Push Ups) 40 Front Squats (Rx: 135/95)(Fx: 95/65) 1000m Run Rest 3:00 After Each RoundRead More

Strength: E3MOM 151 High Hang Power Clean + 2 Hang Power Cleans + 3 Power Cleans (↑)Must be touch and go. Conditioning: AMRAP 77 Deadlifts (225/155) (Fx: 185/125) (Rx+: 255/175)21 Sit Ups  Read More