Free 7-Fit Class at 6:30PM! Click Here To Register now
Strength
E3MOM 15
3 Split Jerks
1: 60 – 65%
2: 65 – 70%
3: 70 – 75%
4: 70 – 75%
5: 70 – 75%+
Conditioning
For Time:
500/450m Row
400m Run
250/200m Row
200m Run
Conditioning
E3MOM 36
1: 20/15 Calorie Bike (Fx: 15/10)
20 Double Dumbbell Front Rack Walking Lunges (50/35) (Fx: 35/20) (Rx+: 70/50)
2: Rest
3: AMRAP
5 Hang Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
5 Front Squats (135/95) (Fx: 95/65) (Rx+: 165/115)
4: Rest
Strength
E3MOM 15
3 Overhead Squats (↑)
Conditioning
42 – 30 – 18
Wall Balls (20/14) (Rx+: 11’/10′)
21 – 15 – 9
Pull Ups (Rx+: Chest to Bar Pull Ups)
| Weekly Overview | Events/Classes | |
| Monday | Handstand Walk | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Tuesday | Overhead Squats | |
| Wednesday | Long Conditioning | |
| Thursday | Split Jerks | Free 7-Fit Class at 6:30PM! Click Here To Register now |
| Friday | Toes-to-Bar | |
| Saturday | CrossFit Total | Free 7-Fit Class at 10AM! Click Here To Register now |
| Sunday | DB Bench/Lat Pushdowns |
Strength
4 Rounds for Quality
25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft Handstand Walk)
10 Each Side Banded Pallof Press
10 Banded Crunches
Time Cap 14:00
Conditioning
EMOM 16
1: 22/17 Calorie Ski Erg (Fx: 17/12) (Rx+: 25/18)
2: AMRAP Double Unders
3: Rest
4: Rest
Strength
5 Rounds
3 Push Jerks @80 – 85%
Time Cap 12:00
Conditioning
3 Rounds
40 Calorie Row
20 Hang Power Snatch (95/65) (Fx: 75/55)
20 Burpees Over the Bar
Free 7-Fit Class at 10:00AM! Click Here To Register now
Strength
E3MOM 15
Romanian Deadlift
1: 10@40 – 45%
2: 10@40 – 45%
3: 10@45 – 50%
4: 10@45 – 50%
5: 10@45 – 50%
% Based on 1RM Deadlift
Conditioning
1:30 to Complete
30/22 Calorie Bike (Fx: 25/18)
At 1:30 Start:
60 Reverse Lunge Wall Balls (20/14) (Fx: 50 Reps) (Rx+: 70 Reps)
Post-WOD Finisher
3 Rounds
12 Deficit Push Ups (3″) (Fx: No Deficit) (Rx+: 6″)
1:00 Ring Plank Hold (Fx: High Plank)
Strength
4 Rounds for Quality
15 V-Ups (Fx: Tuck-Ups)
15 Arch Extensions (GHD Back Extension)
25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft)
Conditioning
AMRAP 12
50 Double Unders
25 Sit Ups
5 Ring Muscle Ups (Fx: 5 Chest to Bar Pull Ups + 5 Hand Release Push Ups)
Free 7-Fit Class at 6:30PM! Click Here To Register now
Strength
E2MOM 12
3 Hang Power Snatches
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%
6: 80 – 85%+
Conditioning
For Time:
40 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
400m Run
30 Kettlebell Swings
200m Run
20 Kettlebell Swings
100m Run
Strength
E3MOM 15
Front Squat
1: 5@65 – 70% (:03 Pause)
2: 5@70 – 75%
3: 5@70 – 75%
4: 5@70 – 75%
5: 5@75 – 80%
Conditioning
E2MOM 16
1: 32/25 Calorie Ski Erg (Fx: 25/20)
2: 16 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Toes to Bar
3: Rest
4: Rest