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

Strength: E2MOM 1010 Strict Press @65 – 70% Conditioning:  10 RoundsWith a Partner, Alternating Rounds5 Devil’s Press (50/35) (Fx: 35/20)5 Dumbbell Thrusters (50/35) (Fx: 35/20)Read More

CrossFit Teens is today, Saturday December 28th at 10AM! Ages 12-19 $25/Teen, payable by cash/paypal/venmo Strength: EMOM 151: 15 – 20 Kettlebell Hollow Rocks2: 20 – 25 Hollow Rocks3: 5 Plank to Pike on Box (3 sec. pause in pike)4: 200m Run5: Rest Conditioning:  3 Rounds 20 Hang Power Snatches (75/55) (Fx: 55/35) 20 Hang...Read More