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.

Learn More

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.

Learn More

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,

Learn More

ReTet WOD – 42.2 + Dirty WOD 1.8 -

Posted by on Aug 1, 2015 in WOD Blog | 0 comments


Warm Up and Go PR



5 Rounds for time

400 meter Run (to the last drainage grate and back 2x = 400 metes)

30 Box Jumps (24/20)

30 Wall Ball (20/15)


We did the benchmark last on Aug 19th 2013 and here is the White Board from that day


Dirty WOD 

Dirty Work will be held at Nottingham HS Track - 3100 E Genesee Street today.

The WOD is all running and it is simple…kind of.


A – Tabata Sprint for max distance

—2 min rest—

B – 1 min Run + 1 min Rest x 5 Rounds for max distance

—3 min rest—

C – 2 min Run + 1 min Rest x 4 Rounds for max distance

—4 min rest—

D – 3 min Run + 1 min Rest x 3 Rounds for max distance


This is one continuous race for max distance but you only have the designated periods to move forward.  So during the Tabata sprint, you cover as much distance as possible in 20 seconds and then freeze wherever you are for 10 seconds and then continue forward for 20 seconds for 4 total minutes.  Once the 4 minutes is over, you get a 2 minute rest, after which you begin part B, again, trying to cover as much distance as possible in the give work period.  Athletes are allowed to bring pace holders to leave on the track so that they can return to their water bottles during the rest period.  Athlete with the most distance wins…

Read More

WOD – 114.1 -

Posted by on Jul 31, 2015 in WOD Blog | 0 comments

Diana Daino has been a CFS member since day 1.  She was there during the Open House in Sept 2012 and has come Monday-Friday every week since then.  If you don’t come to the 9:30, then you might not know Di so let me tell you a little bit about her.  On day 1, when I told her to go as hard as she could. Well she did and she never stopped.  I got respect for that.  We love you Di.


Warm Up 


In Teams of Two

4 Rounds for time

50 Deadlifts (225/155)

30 Paddy Cake Pushups

250 Meter MB Run (20/15)


Rules – Deadlifts are completed in an alternating fashion so that athlete 1 will perform rep 1 and then athlete 2 can perform rep 2 and so on until 60 are complete.  This will give each athlete exactly 30 deadlifts per round. When doing a Paddy Cake Pushup, teammates will complete 1 pushups while facing one another so that once the pushup is complete, teammates can slap both hands while holding the top of the pushups.  For the run, each teammate will carry their own MB.


Scores from Thursday

photo (22)

Read More