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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WOD – 146.3 -

Posted by on Jul 28, 2016 in WOD Blog | 0 comments


1 Legged Calf Raises from the floor – Do as many as you can in 1 minute

-Do an extra set at the end to balance out the reps from right to left leg


Rowing Skill

-Coaches pick, just some quick tips to address most common faults


1 Round For Time

200 Double Unders

2000 Meter Row

200 Wall Facing DB Anchored AbMat Sit-Ups


Scores from Wednesday. What a birthday celebration! Fun! Laughs! Memories!


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WOD – 146.2 – Pat’s BDAY WOD

Posted by on Jul 27, 2016 in WOD Blog | 0 comments

Today is a very special day.  Today we are celebrating Coach Pat Birthday! For those of you who don’t remember, last year’s had a 30 min time cap and it was a bloodbath…This year has two changes.

“Most people choose birthday WODs that they like and have movements that they love. I wanted this workout because its mostly a mental struggle to get over and can be mentally defeating at times. The first time I did this WOD 3 years ago I quit halfway through because I couldn’t mentally push once I was getting buried with burpees. This is not a workout I enjoy but its a workout that makes me better.”

-Coach Pat


Bent Over DB Reverse Flies + Thumbs Up

-Light weight for 1 big set to fatigue


Back Squat – Build up to one heavy set of 6 to 8 reps in 10 minutes


AWESOME VIDEO for long ago…Khalipa KILLS those DB Hang Squat Clean Thrusters

For Time

75 Dumbbell Hang Squat Clean Thrusters (45/30)

At the top of every minute – Put those DBs down and complete 5 Burpees

Start the WOD with 1 full minute of Hang Squat Cleans


Notes – It is not ok to drop the dumbbells from overhead or from the shoulders. These dumbbells are not designed to be used that way and they will break if athletes drop them from that height.


Scores from Tuesday Helen ReTest!

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