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Be stronger than your excuses.
Workout with Trainers will get you to your goal.
CrossFit has become a prominent alternative to typical gyms and has changed people's lives.
Motivate the mind, the body will follow.
CrossFit L1 Certified I began to play sports when I was 5 years old, then after my dad had a serious health scare when I was 7, our entire family’s lifestyle changed, and I was introduced to health and fitness. I was a collegiate athlete, playing volleyball for USC Upstate. After I graduated from […]MORE INFO
CrossFit L1 Certified I have been working out for the last 17 years and heard about CrossFit a few years ago however I thought there was no way I could make it through a workout or even be mobile enough to complete some of the moves. I spent the majority of my life competing […]MORE INFO
Warm Up: 2 Rounds 10 PVC Pass Throughs 10 PVC Thrusters 10 Lunges (each leg) 10 Air Squats Coach Led Mobility 12-15 min Kipping Skill Work Work on kip for pull ups/chest to bar/muscle up Metcon For Time: 55 Bar Facing Burpee 55 Chest to Bar 55 Calorie Row 55 Hand Release […]MORE INFO
Make sure to know our Holiday hours with class Thursday at 9am! Warm-Up: Dodgeball with Med Balls Coach Led Mobility Strength: Front Squat: 5-5-5-5-3-3-3(up to 85% of max) METCON: 11 minute running clock 40 TTB 40 Front Squats 185/135 (taken from floor) Max calorie row remaining time *Rest 3 minutes* AMRAP 2: Max Calorie Row […]MORE INFO
Make sure to be shopping for your BEST Ugly Christmas Sweater for the Christmas Party on December 15th! Warm-Up: Coach’s Choice Coach Led Mobility: SKILL WORK: Handstand Progressions (15 Minutes) Wall Walks Handstand Holds Strict HSPU Kipping HSPU Handstand Walks Metcon: AMRAP 14 3 Wall Walks 6 SDHP 95/65 9 HSPU Scaling Options: HSPU on […]MORE INFO
Be on the look-out for “Operation Secret Santa” as a Box we will come together to provide Christmas Present for a family in need. Warm-Up: 2 Rounds “Bergener Warm-Up” Coach Led Mobility STRENGTH: Hang Power Snatch: 3-3-3-2-2-2 (85% of max, do not work up to max) METCON: 5RFT 15 Power Snatch 75/55 30 DU 200m […]MORE INFO
From Crossfit Journal Coffland Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive […]MORE INFO