Top Notch Coaching | Performance-Based Fitness | Supportive Community

What Is CrossFit?

All workouts are completed in a small group training environment under the supervision of a CrossFit Certified coach.

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Paleo Challenge Finalists

It’s time to select a winner for the Paleo Challenge! As most of you know, we hosted a 6 week paleo nutrition challenge that ran from September 26 – November 7th.

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Meet Our Coaches

Our exercise methodology is based on our personal experience as well as the systems popularized by the brightest minds in the fields of Strength and Conditioning,

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WOD – 85.0 –

Posted by on Aug 29, 2014 in WOD Blog | 1 comment


Warm up and Learn some new moves…OOOOOOO


1 – Bench Press – 5 sets of 8 to 12 reps

2 – Pendlay Row – 5 sets of 8 to 12 reps (12X0 tempo prescription)

3 – Barbell AbMat Situps – 5 sets of 8 to 12 reps


So instead of going fast today, we are going to just get our pump on.

You all know the bench but here is a description of the Pendlay Row with Mr. Glenn Pendlay

You are going to have to come in to see the Barbell AbMat Situps


Scores from Thursday


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WOD – 84.9 –

Posted by on Aug 28, 2014 in WOD Blog | 0 comments


Front Rack Mobility – 6 min run time

-Triceps Stretch w/ Band and Rig Support – 2 min per arm

-Kneeling Prey Stretch – 2 min stretch


5 min AMRAP – 5 min rest x 3 sets

Row (500/400 meters)

75 Front Squats (75/55)

AMRAP KB Swings (53/36)


Scores from Wednesday


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