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 – 81.7 –

Posted by on Jul 22, 2014 in WOD Blog | 0 comments


500 meter Run for time

We are going to do a nice long warm up so your legs are good to SPRINT!

We are going to the last telephone pole and back 2x as fast as possible.

Report your times to the White Board.


1 Round for time

50 Box Jumps (24/20)

60 1-Arm DB Shoulder to Overhead (50/35)***

1000 meter Run


***You are required to complete 10 reps on 1 arm before switching arms to complete the next 10 reps.  Athletes are to complete 60 total reps, 30 per side.  Again, you must switch arms every 10 reps.


Here is a very nice example of a 1-Arm DB Shoulder to Overhead by Brian Shaw

6 Foot 8 Inches – At a body weight of 435 lbs 


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WOD – 81.6 –

Posted by on Jul 21, 2014 in WOD Blog | 0 comments


Front Squat – Find your 20 REP MAX – 10 min – We did this 6 weeks ago

You are not going to have many attempts in those legs in 10 minutes

If you start a 20 rep attempt and believe by 10 reps that you are too light, then shut it down and save those legs for a heavier bar a few minutes later.

If you start a 20 rep attempt and believe by 10 reps you bit off more than you can chew, you better spit it out and lower that bar weight!


12 min AMRAP

50 KB Goblet Squats (53/36)

25 Burpees

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