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 – 82.4 –

Posted by on Jul 29, 2014 in WOD Blog | 0 comments


Front Rack Mobility – 5 min Run Time

-Triceps Stretch w/ Band off Rig

-Triceps Mashing w/ Lax Ball

-Kneeling Pray Stretch w/ Dowel

Pick you favorite and work it


For time

30 Thrusters (95/65)

20 Pullups (Rx+ Chest to Bar)

500 meter run

20 Thrusters (115/75)

30 Pullups (Rx+ Chest to Bar)

500 meter run

10 Thrusters (135/95)

40 Pullups (Rx+ Chest to Bar)

500 meter run


Learning how to tape your hands is a must if you want to achieve high volume pull ups.  Here is a video demo.  There is no 5 minute period scheduled for athlete to tape their hands so come prepared or early to get this done.


Scores from Monday.  Thank you to everyone who came for Jeff’s WOD.  It was great to see the CFS community in full force.



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Posted by on Jul 28, 2014 in WOD Blog | 2 comments

On May 17, 2014, CFS lost a dedicated member of our community. Jeff Proietti was a devoted husband, loving father, excellent friend and outstanding athlete. Jeff was well known at CFS and universally liked.  The classes he attended always had a positive vibe and Jeff had a lot to do with that. He was fearlessly friendly, tirelessly positive and always encouraging. We miss you Jeff.

If you have not already donated or you want to donate again, you can do so at The Jeff Proietti Family Memorial Fund

Jeff was a big fan of adventure races so his CFS memorial workout is going to be an adventure…like climbing a mountain. Today, let’s honor Jeff with a level of effort that would make him proud.


Set up for the WOD


Jeff was 35 years old when he passed.  He was born on 10/10/78

35 min AMRAP

10 Power Snatch (95/65)

10 Overhead Squat (95/65)

78 Box Jumps (20/16) for round 1

78 KB Swings (36/25) for round 2

78 AbMat Situps for round 3

78 Burpees for round 4

If you get to round 5, repeat 78 Box Jumps (20/16)


In Loving Memory of Jeff Proietti 10/10/78 - 5/17/2014



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