Strength: Strength: EMOM 121: :30 Ring Support Hold2: :30 Hold at Top of Pull Up3: Rest Conditioning: 4 Rounds8 Power Snatches (95/65) (Fx: 75/55) (Rx+: 115/80)16 Hand Release Push Ups32 Double Unders Finisher: PRE: seated wrist stretch fingers out, fingers in, fingers out to the side :20s each pos. 10 PVC pass throughs. POST: Triceps...Read More

Conditioning: E2MOM 321: 20/15 Calorie Row (Fx: 15/12)AMRAP Bar Muscle Ups (Chest to Bar Pull Ups)2: Rest3: 200m RunAMRAP Calorie Ski Erg4: RestRead More

Strength: E3MOM 158 Back Squats @60-65% Conditioning: AMRAP 12 12 Hang Power Cleans (Rx: 135/95) (Fx: 95/65) 12 Front Squats (Rx: 135/95) (Fx: 95/65)12 Burpees Over the BarRead More

Free CrossFit Class at 6:00PM Click Here To Register Now Strength:  E3MOM 158 Deadlifts @60-65% Conditioning: 4 Rounds200m Run with a Wall Ball (20/14)15 Handstand Push Ups (Fx: 10 HSPU) (Rx+ Strict HSPU)Read More

Weekly OverviewEvents/ClassesMondayPower SnatchFree 7-Fit Class at 6:00PM Click Here To Register now TuesdayDeadliftsFree CrossFit Class at 6:00PM Click Here To Register NowWednesdayBack SquatsThursdayLong ConditioningsFridayGymnastics StrengthSaturdaySquat Clean and Push JerkFree 7-Fit Class at 10:00AM Click Here To Register nowSundayPump Session   Strength: EMOM 161 Power Snatch (ME) Conditioning: AMRAP 9 35 Double Unders 15 Overhead Squats...Read More

Strength: EMOM 151: 3 – 5 Strict Pull Ups (Weighted if possible)2: 10 – 15 Ring Push Ups3: Rest Conditioning: Work 2:00/Rest 1:00Until You Complete:4 Rounds10 Back Rack Lunges (155/105) (Fx: 115/80) (Rx+: 185/125)5 Push Jerks (155/105) (Fx: 115/80) (Rx+: 185/125)Read More

Free 7-Fit Class at 10:00AM Click Here To Register now Conditioning: AMRAP 6Calorie Bike– Rest 4:00 –AMRAP 6Calorie Ski– Rest 4:00 –AMRAP 6200m Run20 Dumbbell Snatches (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)– Rest 4:00 –Read More

Strength: E3MOM 154 Tempo Deadlifts (30×1) + 4 Deadlifts Conditioning: 3 Rounds20 Toes to Bar (Fx: 10 Toes to Bar)20 Push Press (135/95) (Fx: 95/65)Read More

Strength: E2MOM 102 Turkish Get-ups (Each Arm ME) Conditioning: AMRAP 16 400m Run 16 Dumbbell Box Step Ups (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)8 Alternating Single Arm Devil’s Press (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)Read More

Strength: E3MOM 153 Thrusters + 3 Front Squats (ME) Conditioning: 21 – 15 – 9Hang Power Snatches (135/95) (Fx: 95/65)Air SquatsEvery time you break on the snatches:200m RunRead More