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 – 98.7 –

Posted by on Jan 30, 2015 in WOD Blog | 0 comments


Set up for WOD

Practice Moves


4 Stations – 3 min per station – zero transition time – 3 Rounds

Station 1 – Sleds (1 Length = 2 Points)

Station 2 – MB Barrier Toss (50/35) (1 Toss = 2 Points)

Station 3 – DB Hang Squat Cleans (45/30) (1 Rep = 1 Point)

Station 4 – Rest


Rules & Advice – You might not know what a Barrier Toss is but if you miss it and the MB comes back at you, don’t try to catch it.  We have 4 pegs for each Sled so turning the sleds is obsolete!  We have nice new DBs that have rubber ends but don’t be mistaken…they are not designed to be dropped.  And yes, they are oily as hell…that will go away.

Scores from Thursday

photo (13)

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WOD – 98.6 –

Posted by on Jan 29, 2015 in WOD Blog | 0 comments


Bar Dips

5 sets of 5 reps – as heavy as possible per set – less than 2 min rest b/w sets


In teams of Two

20 Min AMRAP

10000 meter Row

50 AbMat Situps

100 Hanging High Knees (Rx+ Toes to Bar)


HOWEVER, only one teammate can work at a time and that teammate can only work WHILE the other teammate is holding a pushup position (Toes and hands with elbows locked).  Once teammate 2 comes down from the pushup position, teammate 1 must stop working and the athletes much switch.  Teammate two will take over where teammate 1 left off but only once teammate 1 gets into a pushup position.


Scores from Wednesday

photo (12)

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