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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August Benchmark ReTest

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


Build to a Max Rep Unbroken Set of Pull-Ups or Chest to Bar Pull-Ups or Ring Muscle Ups

Use a band if that is the norm for you. Use the most difficult movement that you can successfully get multiple reps of in a row. Perform ring rows if pull-ups are still a work-in-progress.


Complete As Many Rounds As Possible In 5 Minutes Of

12 Thrusters (95/65)

6 Pull-Ups — or — 4 Chest to Bar Pull-Ups — or — 2 Ring Muscle Ups (choose wisely)

If you complete 3 rounds in 5 minutes, then you get access to an extra 5 minutes. If you complete another 3 rounds in the second 5 minute period, then you get another 5 minute period.  You keep going on forever and ever until you fail to complete 3 rounds. Yes, you can accumulate extra rounds in earlier 5 minute periods that you can use in later periods. In other words, you need 3 rounds done by minute 5 to get the extra 5 minutes and you need 6 rounds by minute 10 to get another 5 minutes etc. etc. 

NOTE – Some of you athletes were just a little too majestic 30 days ago and went ahead and broke this workout.  What does that mean?  Well you decided to not get tired and just continued indefinitely.  For some of you, it was because you picked too low of a pull-up standard.  For others, it’s because your chest to bar pull-ups are extremely strong compared to your muscle ups…which don’t exist.  For a special group, it’s because you’re just too majestic.  

If you went too long last time, please increase your standard on the pull-ups or change the workout to a 20 min AMRAP.  It’s not doing anyone any good to do 200 pull-ups today.


Scores from August Benchmark Trial #1 Aut Benchmark

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WOD – 116.9 -

Posted by on Aug 30, 2015 in WOD Blog | 0 comments


Tabata Bear Crawl for Max Distance – Crawl as fast and far as possible for 20 seconds, stop crawling for 10 seconds x 8 sets.




Double Unders

AbMat Sit-Ups

Immediately followed by

7 Rounds

20 Walking Lunges

9 Burpees


See you all for the Months Benchmark ReTest on Monday!!!

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