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 – 90.0 –

Posted by on Oct 23, 2014 in WOD Blog | 0 comments


Bench Press

5 sets of 4 to 6 reps – 2 min rest

Each of your 5 workings sets should end with a near missed rep

If your final rep isn’t a struggle to complete, you’re either still learning how to bench press or you’re doing it wrong


2000 meter Row for time


I do not expect the gym to be busy today.  However, if you have never done a 2k, then you don’t know what you’re missing.  In May 2009 I rowed my first 2k and I will never forget it.  I did it outside and I had to crawl from the rower to the shade.  I couldn’t stand for over 15 minutes.  When I did get up, with assistance, I started to hallucinate.  That’s not a joke.


Scores from Wednesday

photo (81)

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WOD – 89.9 –

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



- Barbell on Quad – 90 sec per leg

-Calf on Barbell – 90 sec per leg


4 Rounds – 2 min rest b/w Rounds

30 Alternating DB Reverse Lunges (45/30) Rx+(50/35)

60 Double Unders

275 meter Run (Stop Sign and Back)


Athletes – If you pick a weight for the lunges that is below Rx & you can complete 30 Lunges unbroken, then please contemplate scale up the weight.  These lunges should challenge you.


Scores from Tuesday


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