Spirit week STARTS MONDAY!!!! Friday WOD Warm Up- Row 500, Run 800, Bike 5 minutes. Grab a bar, do at least 20 light light light deadlifts before you jump into your sets.. you only get 1 spine… be kind to your spine. Strength- Deadlift City- 3,3,3,3,3 Wod 15 minutes 10 deadlifts 225/155 Run 200 5...Read More

Spirit week is coming up fast… get it together.. who’s your partner for Tuesday, who are you bringing to open house Wednesday? How many tickets will earn for fabulous prizes for wearing glamorous outfits. Thursday Wod is listed below spirit week details. Warm Up- Row 800 or run 800 Grab a bar and do 3...Read More

Wednesdays Schedule is different than the other days Structured CrossFit Classes at 5am,6am,10am and 4pm,5pm. Barbell club for beginners from 6pm to 6:30Pm. Mobility class from 6:00 to 6:30. More advanced barbell work from 6:30 to 8. You are more than welcome to come in between 6pm and 8pm (doors close at 8) and do...Read More

Spirit week is only 6 days away. Check it out. Wod is listed below spirit week. Tuesday Wod Strength- Back Squats- Sets of 5 5,5,5,5,5 Work heavy, your coaches will help you. If you are newer work technique and higher reps Wod- For Time 60 Cal. Row 50 Box Jumps (24/20) 40 DB Snatch (50/35)...Read More

Don’t forget spirit week NOT THIS WEEK BUT NEXT WEEK! Details Below METCON MONDAY! – Pay attention to Wod start times and have your equipment ready for the workouts. Wod 1- 7 Minutes- AMRAP 20 Sit ups 20 squats Wod 2- 10 Minutes 7 pull ups 10 KB swings 30 Doubles Wod 3 10 Minutes-...Read More

Would you like one on one help with a coach. Don’t forget we offer personal training. Who uses this? All people at all ability levels. New crossfitters wanting one on one help as well as advanced athletes wanting one on one help with weightlifting and higher skill movements. Sessions can also be used for one...Read More

Would you like one on one help with a coach. Don’t forget we offer personal training. Who uses this? All people at all ability levels. New crossfitters wanting one on one help as well as advanced athletes wanting one on one help with weightlifting and higher skill movements. Sessions can also be used for one...Read More

Warm up- Run or row 800 50 Air squats Strength- Go heavy! take the bar from the ground. If you are newer we are going to go lighter and do 6 push presses and 4 push jerks Push press  EMOM 5 minutes 4 push presses per minute Push Jerk EMOM 5 minutes 3 Heavy push...Read More

Dont forget about our Open House on August 9th from 6:30 to 8pm. Bring your friends and family out for a beginner friendly workout and to see the gym.   Warm Up 3 Round 30 Second Squat Hold 250 M Row 10 Ring dips or bench dips Strength Back Squats 5,5,5,5,5 Last set should be...Read More

Metcon Monday. Watch the start times on the board. Be ready to go at the start times Warm up Row 1000 or bike 5 minutes- Get equipment ready Wod 1- 7 Minutes Run 100 10 wall balls Wod 2 8 Minutes 5 Thrusters 95/65 5 Burpees over your bar Run 100 Wod 3 12 Minutes...Read More