Strength: E3MOM 151 Power Snatch + 1 Hang Power Snatch (↑) Conditioning: 3 Rounds5 Each Arm Renegade Row With Push Up (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)20 Alternating Hang Clean and Jerks (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Conditioning: “Jackie”1000m Row 50 Thrusters (45/35)30 Pull-ups Finisher: EMOM 16 1: 10 Left Leg Weighted Pistols (Fx: Unweighted Pistol) 2: 10 Right Leg Weighted Pistols (Fx: Unweighted Pistol)3: 10 Toes To Rings4: 5 Weighted Ring Dips (Fx: Unweighted Ring Dips)  Read More

Conditioning: E6MOM 361: Max Distance Run Using 200m Route2: Rest3: AMRAP Calorie Assault Bike4: Rest5: AMRAP15/10 Calorie Ski Erg15 Russian Kettlebell Swings (32/24) (Fx: 24/16)6: RestRead More

Weekly OverviewEvents/ClassesMondayBack SquatsFree 7-Fit Class at 6:00PM Click Here To Register now TuesdayLong Interval ConditioningWednesday“Jackie”ThursdayPower Snatch ComplexFridayPower Clean ComplexSaturdayLong Conditioning Free 7-Fit Class at 10:00AM Click Here To Register nowSundayPush Press and Push Jerk Strength: E3MOM 156 Back Squats @65-70% Conditioning: AMRAP 115 – 10 – 15 – 20… Push Jerk (Rx: 135/95) (Fx: 95/65)...Read More

Strength: E3MOM 158 Deadlifts (ME) Conditioning: AMRAP 8 40 Double Unders 15 Hang Power Cleans (Rx:95/65) (Fx: 75/55) (Rx+: 115/80)Read More

Free 7-Fit Class at 10:00AM Click Here To Register now Strength: E2MOM 142 Front Squats (↑) Conditioning: 30 – 25 – 20 – 15 – 10 – 5Wall Balls (20/14)5 – 10 – 15 – 20 – 25 – 30Kettlebell Swings (32/24) (Fx: 24/16)Read More

Free CrossFit Class at 6:00PM Click Here To Register Now Conditioning: E5MOM 301: AMRAP200m Run 5 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)2: Rest 3: AMRAP20/15 Calorie Ski Erg 20 Dumbbell Push Press (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50) 4: Rest 5: AMRAP Dumbbell Box Step ups (50/35) (Fx: 35/20) (Rx+: 70/50) 6:...Read More

Strength: E3MOM 151 Power Clean + 1 Hang Squat Clean (↑) Conditioning: AMRAP 10 3 – 6 – 9 – 12 – 15…Calorie Row Box Jumps (24/20)Read 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

Conditioning: “Isabel”30 Snatches (135/95) Finisher: E2MOM 181: 10 -15 Body Saws (Fx: :45 Low Plank)2: 50 Foot Handstand Walk (Fx: :45 Handstand Hold) 3: 5 Skin the CatsRead More