New CrossFit Teens Starts Monday, October 5th at 3:45PM For more Information Click HERE!!!!

Free 7-Fit Class at 10:00AM Click Here To Register now

Strength:

E3MOM 18
2 Power Snatches (ME)

3 Rounds

15 Hang Power Cleans (Rx: 115/80) (Fx: 75/55) (Rx+: 135/95)
75 Doubles Unders (Fx: 50)
Rest 1:00

Strength:

E3MOM 15
4 Back Squats @75-80%

Conditioning:

AMRAP 1:30
Assault Bike Calories

Finisher:

4 Rounds 
1:00 Plank 
10 Weighted Sit-Ups (Rx+: GHD Sit-Ups)
200m Jog 

New CrossFit Teens Starts Monday, October 5th at 3:45PM For more Information Click HERE!!!

Strength:

Every 2:30 for 6 Rounds
2 Squat Cleans (ME)

Conditioning:

For Time:

1500m Row (Fx: 1000m)
100 Russian Kettlebell Swing (Rx: 24/16) (Fx: 16/12)
50 Burpees Over the Rower

Time Cap 15:00

Strength:

E3MOM 15
4 Deadlifts @75-80%

Conditioning:

AMRAP 10

30 Push Jerks (Rx: 95/65) (Fx: 75/55)
20 Front Rack Lunges (Rx: 95/65) (Fx: 75/55)

NEW CLASS ALERT!! 

New CrossFit Teens Starts Monday, October 5th at 3:45PM For more Information Click HERE 

Conditioning:

E5MOM 40

1: 1000m Run (Fx: 800m Run)
2: AMRAP
10 Calorie Ski Erg
10 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
3: 1000m Run (Fx: 800m Run)
4: AMRAP
10 Sit Ups
5 Burpee Bar Muscle Ups (Fx: Burpee Chest to Bar Pull Ups)