| Weekly Overview | Events/Classes | |||
| Monday | Back Squats | Free 7-Fit Class at 6:00PM Click Here To Register now | ||
| Tuesday | Long Interval Conditioning | |||
| Wednesday | “Jackie” | |||
| Thursday | Power Snatch Complex | |||
| Friday | Power Clean Complex | |||
| Saturday | Long Conditioning | Free 7-Fit Class at 10:00AM Click Here To Register now | ||
| Sunday | Push Press and Push Jerk |
Strength:
E3MOM 15
6 Back Squats @65-70%
Conditioning:
AMRAP 11
5 – 10 – 15 – 20…
Push Jerk (Rx: 135/95) (Fx: 95/65)
After Each Set Complete 30 Air Squats
Strength:
E3MOM 15
8 Deadlifts (ME)
Conditioning:
AMRAP 8
40 Double Unders
15 Hang Power Cleans (Rx:95/65) (Fx: 75/55) (Rx+: 115/80)
Free 7-Fit Class at 10:00AM Click Here To Register now
Strength:
E2MOM 14
2 Front Squats (↑)
Conditioning:
30 – 25 – 20 – 15 – 10 – 5
Wall Balls (20/14)
5 – 10 – 15 – 20 – 25 – 30
Kettlebell Swings (32/24) (Fx: 24/16)
Free CrossFit Class at 6:00PM Click Here To Register Now
Conditioning:
E5MOM 30
1: AMRAP
200m Run
5 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
2: Rest
3: AMRAP
20/15 Calorie Ski Erg
20 Dumbbell Push Press (Rx: 50/35) (Fx: 35/20) (Rx+: 70/50)
4: Rest
5: AMRAP Dumbbell Box Step ups (50/35) (Fx: 35/20) (Rx+: 70/50)
6: Rest
Finisher:
2 Rounds
1:00 Each Leg Pigeon Box Stretch
1:00 PVC Pipe Box Lat Stretch
Strength:
E3MOM 15
1 Power Clean + 1 Hang Squat Clean (↑)
Conditioning:
AMRAP 10
3 – 6 – 9 – 12 – 15…
Calorie Row
Box Jumps (24/20)
