Strength:  E3MOM 155 Hang Power CleansSet 1: 65 – 70%Set 2: 70 – 75%Set 3: 75 – 80%Set 4: 75 – 80%+Set 5: 75 – 80%++ Conditioning: 5 Rounds20 Sit Ups15 Russian Kettlebell Swings (32/24) (Fx: 24/16)10 Box Jumps (30/24) (Fx: 24/20)Read More

Kipping Pull Ups Skills Clinic at 5:45 pm Strength: E2MOM 10Back Squat2×8@65-70%2×8@70-75%8@75-80% Conditioning:  EMOM 121: 3 Rope Climbs (Fx: 2 Rope Climbs)2: Push Press (135/95) (Fx: 95/65)3: Rest Continue until you reach 50 reps on the push press or until the EMOM is over. Score is time to complete 50 reps or reps complete at...Read More

WODsEventsMondayCore StrengthTuesdayBack Squat Kipping pull ups skills clinic 5:45pmWednesdayHang Power CleansThursdayJackie + Karen with a TwistFridayDeadlift Nutrition Seminar Run by Coach Addie 6:30pmSaturdayHigh Hang Squat SnatchesFree CrossFit for Runners 7:45-9:00amSundayStrict Press Strength: 3 Rounds for Quality:30 Hollow Hold10 Tuck ups10 V-ups5 Candlesticks400m Row Fx::30 Tuck Hold15 Tuck ups5 Candlesticks400m Row Time Cap 15:00 Conditioning: AMRAP 1210 Hand Release...Read More

Conditioning:  EMOM 301: 20/17 Calorie Assault Bike (Fx: 15/12)2: Max Reps Wall Balls (20/14)3: 80 Double Unders (Fx: 50 DUs)4: Max Reps Russian Kettlebell Swings (32/24) (Fx: 24/16)5: Easy Ski Erg6: RestRead More

Strength:  E2MOM 10Deadlift8@60-65%2×8@65-70%2×8@70-75% Conditioning:  AMRAP 920 Weighted Sit Ups (20/14) (Fx: 14/10)10 Back Rack Lunges (135/95) (Fx: 95/65)Read More

Conditioning:  “Fran”21 – 15 – 9Thrusters (95/65)Pull Ups Strength:  EMOM 15 1: 15 Hollow Body Shoulder Flexion 2: 0:45 weighted Plank 3: 10-15 Tempo Bicep Curls (4031)Read More

Strength:  E2MOM 201: 8 Bench Press @70 – 75%2: 8 Pendlay Row (A) Conditioning: 6 Rounds25 Air Squats20 Alternating Dumbbell Hang Snatch (50/35) (Fx: 35/20)Read More

Happy New Year Schedule!! NOON WOD and 7-FIT combined Only today Conditioning:  10 RoundsWith a partner, alternating movements250/200m Row (Fx: 200/150)12 Toes to Bar6 Push Press (135/95) (Fx: 115/80) (Rx+: 165/115) Optional Finisher:1:00 Max Calorie Assault Bike– Rest 3:00 – 1:00 Max Calorie Ski ErgRead More

Todays Schedule  6am WODNOON WOD4:30pm WOD and 7-FIT  Strength: E3MOM 185 Power Clean and Push Jerks (ME) Conditioning:  AMRAP 104 – 8 – 12 – 16…Goblet Lunge (32/24) (Fx: 24/16)50 ft. Handstand Walk (Fx: Bear Crawl)Read More

WODsEventsMondayBack SquatsTuesdayPower Clean and Push Jerk6am WODNOON WOD4:30pm WOD and 7-FIT WednesdayPartner Metcon NOON WOD and 7-FIT combinedThursday Bench Press/ Pendlay Row Friday“Fran”SaturdayDeadlift SundayLong EMOM Strength: E2MOM 10Back Squat1: 8@60-65%2: 8@65-70%3: 8@65-70%4: 8@70-75%5: 8@70-75% Conditioning: 21 – 15 – 9Burpee Box Jump Over (24/20)Ring Dips (Fx: Hand Release Push Ups)Read More