Friday, September 30, 2016


Friday, September 30, 2016

Possible closure date: Friday and Saturday October 8/9. Greetings Fam. The parking lot will be repaved on the 8th and 9th of next week/weekend. There is a chance of being closed or adjusted class times while this takes place. We will update you as soon as we receive a more clear timeline. Thanks.


Saturday, October 1st at 6pm at Top Golf Alexandria. Let’s get together and challenge our fitness by driving some balls down range. Fun for all!


On Facebook but not apart of the Seven Up group page? Friend coach or athletes and request and invite or request here:


Deadlift Resets
5 x 3 at 95% of 3RM
*athletes must ride the bar back to the ground and reset grip and pulling position each rep

4 Rounds:
15 Russian KBS 32/24, Fx: 24/16
15 Box Jump overs 24/20
15 Goblet Squats 32/24, Fx: 24/16