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The Greatest Community in the World

The Greatest Community in the World
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Redefining Fitness

Redefining Fitness
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Reach Your Goals

Reach Your Goals
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Train for Competitions

Train for Competitions
Slide 6

Train with Expert Coaches

Train with Expert Coaches
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An Unexplainable Lifestyle

An Unexplainable Lifestyle
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Fun Outside of the Gym

Fun Outside of the Gym
Slide 3

Get Strong

Get Strong
Slide 2

A Family Affair!

A Family Affair!
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Client Success Stories

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Sarah Spilman

A little over a year ago I thought about trying CrossFit. I knew it would be good for me in so many ways, but I was afraid. Of the work. … Read More »

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Trudy and Jacqueline Holzbaur (Mother/Daughter)

Trudy & Jacqueline Holzbaur (Mother/Daughter) All our lives working out and being in shape has been a top priority for us. From one gym membership to the next, in January … Read More »

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Recent Blog Posts

NEWS:

Have a great weekend!

In addition to the 5pm class on Friday’s, we will be implementing a 6pm class on November 7th, 21st and December 5th and 12th. Please sign up using WodHopper.

WOD:

21-15-9

Overhead Squats #115/75

Toes to Bar

POST/ACCESSORY:

5 x 10 push up/tuck ups on rings.

Quality always! 

Whiteboard:

Record time, weight, and if you did T2B or a scale

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News:

In addition to the 5pm class on Friday’s, we will be implementing a 6pm class on November 7th, 21st and December 5th and 12th. Please sign up using WodHopper.

WOD:

21-15-9

Deadlifts #275/205 Advanced 315/225

Box Jumps #30/24

Post/Accessory:

1 arm DB Row:

3 x 12-15 As Heavy As Possible

Use a bench and put one knee and one hand for support while using the other hand for the row. 

 

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SKILL:

PVC Press, Push Press, Push Jerk

WOD:

10 minutes to establish and build to a heavy Press

10 minutes to establish and build to a heavy Push Press

10 minutes to establish and build to a heavy Push Jerk

Please record heaviest weight lifted for the Press, Push Press, and Push Jerk.

*Do not force a PR. Follow the two miss rule. If you fail at a weight 2x, back off and finish with quality reps.

**End on a PR…do not force a double PR. Riding the high of your PR into the next lift or on your way home is much better than ending on a failed attempt! :)

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Skill:

Rope Climbs

WOD:

5 minute AMRAP:

10 Wall Ball Shots

10 Pull-ups

3 minute Rest

5 minute AMRAP:

10 Wall Balls Shots

2 Rope Climbs

Please record number of rounds and reps per each AMRAP on the whiteboard. Additionally, please include weight for the Wall Ball Shot.

 

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WOD:

A:

Build to 1rm Power Clean in 15-20 min.

B:

Power Clean 4 sets x 3 reps @80% of above

C:

Barbell Rollouts 3 sets x 10-15 reps.

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