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 – 111.8 -

Posted by on Jul 6, 2015 in WOD Blog | 0 comments

Our Ladies Did It Again!!!!! USA USA USA!!!! WORLD CUP CHAMPS!!!

world CUP



Back Squat

5 Sets of 4 Reps

You Can…Squat approximately 80% of your 1 Rep Max for all 5 sets of 4 reps or..

You Can…attempt to discovery your 4 rep max over the course of these 5 sets or..

You Can…Squat weights at seem heavy for you b/c you’re new to the squat


Tabata Thrusters (55/35)

immediately followed by

Tabata Double Unders


Every Thruster gives you 2 points and every 2 double unders gives you 1 point.  If you don’t have doubles at all, then every 5 singles gives you 1 point.


Rules – Athletes are allowed to hold their barbells during the 10 second rest period and they are allowed to drop the barbell whenever they want.  Athletes are allowed to pick up the barbell during the 10 second rest period but are not allowed to start squatting at all until the 20 seconds work period starts. 


Scores from Sunday


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WOD – 111.7 -

Posted by on Jul 5, 2015 in WOD Blog | 0 comments


After a nice long warm up

750 meter Run – Time Trial

Go for your fastest pace for this distance and see where you stack up


3 Rounds for time

500 Meter Run

30 Push Press (45/35) Rx+ (75/55)

20 Alternating Back Rack Reverse Lunges (45/35) Rx+ (75/55)


Scores from Saturday “7/4/1776″

photo (10)


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