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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Clean Eating Challenge Finalists

It’s time to select a winner for the Winter 2015 Clean Eating Challenge! We hosted a 6 week nutrition challenge that ran from January 8 – February 18th.

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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 – 152.5 -

Posted by on Oct 1, 2016 in WOD Blog | 0 comments


Strict Pull-Ups

3 Sets of Max Reps – 1 Minute Rest b/w Sets

The goal is to get 8+ reps per set so use rings rows or banded pull-ups when necessary

If you got lots of strength, use an external load to keep you under 12 reps


Warm Up For WOD


For Time

1 Mile Run

immediately followed by

5 Rounds of

5 Toes To bar

10 Burpees

15 Air Squats


Score from Friday


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WOD – 152.4 -

Posted by on Sep 30, 2016 in WOD Blog | 0 comments


1 Arm DB Overhead Static Hold + Walking

90 seconds Per Arm


Medium Grip Bench Press

3 sets of 5 to 8 Reps


10 Min AMRAP

12 Hang Power Clean (135/95)

12 Shoulder To Overhead

24 Military Style AbMat Sit-Ups Anchored


Scores from Thursday


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