Core Strength Development 3 Rounds Rx:5 Strict Press (ME)20 GHD Sit Ups20 Alternating Barbell Side Bends (10 each side, Add weight if possible) Fx:5 Strict Press (ME)25 Sit Ups10 Each Side KB Side Bends 20 Rounds:Alternating Rounds with Partner3 Reps of 1 Devil’s Press + 2 DB Push Press (50/35) (Fx: 35/20)Read More

Join us for a Free Tastings today for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results. “Ring Muscle Up Test Day” RX+: 30 Ring Muscle Ups for Time...Read More

Join us for a Free Tastings on January 8th for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results. Strength and Skill Schedule:Monday: 1RM Back SquatTuesday: Ring Muscle Up...Read More

Join us for a Free Tastings on January 8th for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more results. E3MOM 155 Hang Power Snatches @60-65% or 1RM Snatch Should...Read More

Free Ring Muscle Up Clinic this Saturday, January 5th at 11:30 am. $10 for drop ins Paralette Gymnastics Skills 5 RoundsRx (on paralettes): 5 Push Up w/ 3 sec. plank hold then max time L-sitFx (on plates): 5 Push Up w/ 3 sec. plank hold then max time support hold Rest 2 mins between rounds Conditioning:EMOM 20Min 1: 10...Read More

Free Ring Muscle Up Clinic this Saturday, January at 1130 am. $10 for drop ins  Join us for a Free Tastings on January 8th for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more...Read More

Free Ring Muscle Up Clinic this Saturday, January at 1130 am. $10 for drop ins Join us for a Free Tastings on January 8th for a free Kettlebell Kitchen Tasting. Kim will be at the noon WOD and again in the evening from 4:30pm-6:30pm. Some great tasting, health options are to help fuel your performance to give you more...Read More

Free Ring Muscle Up Clinic this Saturday, January at 1130 am. $10 for drop ins Back SquatE2MOM 14 Minutes2@90% of 2RM If athlete did not perform 2RM, perform these sets at 85% of 1RM “Annie+”25-20-15-10-5 (KBS)50-40-30-20-10 (DU’s and sit ups)Russian KB Swings (32/24) (Fx: 24/16)Double UndersSit UpsRead More

Free Ring Muscle Up Clinic this Saturday, January at 1130 am. $10 for drop ins Tuesday, January 1st: -Noon WOD 50 Cap and Open Gym ============================== For Time with Partner:12 Rounds400m Run5 Burpees Over Rower 5 DB Goblet Squat 10 DB Reverse Goblet Lunge DB Weights: (50/35) (Fx: 35/20) Partners split run 200m each. Partners alternate full rounds on DB...Read More

As the clock ticks down and you think of all the things you accomplished this year. Be glad to have a whole new year of opportunities to accomplish even more. See you in the new year. New Years’ Scaled Schedule Monday: December 31st: -6am 7Fit-6am WOD 25 and Open gym-Noon WOD 50 Cap-Open gym: Noon-5:30pm-4:30pm WOD...Read More