Thank you to the 50+ survey responses so far! We’d love to hear from more of you, so we are going to extend the survey deadline until midnight on Sunday, April 18th. Please take 15 minutes to help us learn what we are doing well and how we could improve our operations! Reminder – the survey was sent via email on April 1st.

Strength

5 Rounds
20 Alternating Reverse Deficit Farmer’s Lunges
10 Narrow Stance Goblet Squats

Conditioning

2 Rounds
600m Run
120 Double Unders (Fx: 80)
30 Toes to Bar (Fx: 20)

Time Cap 18:00

Strength

E2MOM 20
1: 10 Bench Press @65 – 70%
2: 10 Pendlay Row (As close to bench press weight as possible)

AMRAP final set of both movements.

Conditioning

AMRAP 7
10 Burpees Over the Bar
5 Hang Power Cleans (165/115) (Fx: 135/95) (Rx+: 185/125)

	Weekly Overview	Events/Classes
Monday	Long Conditioning	Free 7-Fit Class at 6:30PM! Click here to register now
Tuesday	Bench Press/Pendlay Row
Wednesday	Farmer’s Lunges/Goblet Squats
Thursday	Power Snatch Complex	Free 7-Fit Class at 6:30PM! Click here to register now
Friday	Karen
Saturday	Deadlifts	Free 7-Fit Class at 10AM! Click here to register now Rowing Clinic by Coach Elizabeth! Click here for details.
Sunday	Core Work

Conditioning

E3MOM 36
1: 20/15 Calorie Assault Bike (Fx: 15/10)
AMRAP Rope Climbs
2 – 3: 1600/1300m Row (Fx: 1300/1000m)
4: Rest

Long Conditioning

4 Rounds
1000m Run
30 Push Press (125/85) (Fx: 85/60) (Rx+: 145/100)
30 Lunges

Time Cap 42:00

Rowing Clinic with Coach Elizabeth – Saturday, April 17 at noon!

Want to get better at rowing? Get some training from Coach Elizabeth!

As a rower who competed at the D1 level for the University of Notre Dame, she has a lot of experience and a wealth of knowledge to share with us. Take advantage of this amazing opportunity!

Click here for more details!
Click here for the Facebook event!

Strength

EMOM 15
1 Squat Clean (↑)

Conditioning

9 – 15 – 21 – 15 – 9
Russian Kettlebell Swings (32/24) (Fx: 24/16) 
Toes to Bar (Fx: 5 – 10 – 15 – 10 – 5)
Air Squats

Time Cap 12:00