WOD / Events


Weekly OverviewEvents/Classes
MondayBack SquatsFree 7-Fit Class at 6:00PM Click Here To Register now
TuesdayLong Interval Conditioning
Wednesday“Jackie”
ThursdayPower Snatch Complex
FridayPower Clean Complex
SaturdayLong Conditioning Free 7-Fit Class at 10:00AM Click Here To Register now
SundayPush 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)

1 358 359 360 361 362 768

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