Workout of the Day



"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."

-Martin Luther King Jr.

We would all do well to model this quote and honor MLK's legacy by continuing to show up - at the gym, for your family, at your place of employment. We don't grow by taking the easy way out, we have to continue to push ourselves into a place we are uncomfortable. Push yourself past what you think you can handle!


We will have our regular schedule of classes tomorrow.

Catered Fit will be providing us with a free sampling from 4:30 to 7:30pm.

Monday's Training:


Back Squat

Build to a heavy set of 3



For Time:

50/35 Calorie Assault Bike or Row

30 Single Arm Dumbbell Hang Clean and Jerk (50/35)

50 Single Dumbbell Goblet Squats (50/35)

30 Single Arm Dumbbell Hang Clean...


Tomorrow we will say goodbye to a very special athlete, Alix Gruta. Alix started CrossFit after her dad began attending classes. Luckily after her dad was no longer able to come, Alix decided to stay.

For me personally, it's been really enjoyable watching Alix progress over the last couple of years. I remember when she first got pull-ups and when she's pushed herself to lift heavier weights than she thought she could. Alix has been one of our most dedicated athletes, and a good friend to many people at the gym.

We will miss you Alix and wish you the best in your new journey!

Friday's Training:


Power Clean & Jerk

Build to a heavy single


"Aloha Alix"

3 rounds:

50 Air Squats

10 Power Clean and Jerks (135/95)


Has anyone ever beat Dan Bailey's "Diane" time of 1:35? Watch the insanely fast workout above!

On Monday we will have CateredFit coming by the gym on Monday during our evening classes! Catered Fit is a healthy meal preparation service that delivers fresh and delicious food to your doorstep daily and weekly. They are bringing meals for you to sample!

"When it comes to the health of our loyal members we take no shortcuts. Our produce is locally sourced, American grown and delivered to our kitchens the same day they are delivered to our members. All of our meats are also locally sourced, hormone and antibiotic free, humanely raised and delivered fresh never frozen. Our seafood is also locally sourced, 'wild caught' and never from Asia or 'suspension ponds'. Our kitchens are stocked with 100% natural products only. We do not use any products containing high fructose syrup, hydrogenated oils, modified starches, man-made dyes, table salt, white flour or white sugar. Your health is our #1...


The Carnivore Diet: Is Eating ONLY Meat Healthy, or Totally F@#$ing Crazy?



A California federal court recently awarded CrossFit $4 million in terminating sanctions in CrossFit vs. NSCA. On Jan. 10, 2020, CrossFit shared a Retraction Watch article with updates on the case. CrossFit Founder Greg Glassman shares his thoughts on the ruling below:

The trove of evidence and rulings in CF vs NSCA in U.S. Court, and CF vs NSCA in Ohio Court, and NSCA vs CF in California Court presents a museum grade specimen of scientific misconduct. All the failings of peer review are here in glorious detail, how it is that scientific consensus is crafted from fraud and what a political beast the keepers of the consensus become is made abundantly clear. The worst of it is found in the NSCA's internal correspondence and in the rulings of multiple judges in three...


Thank you to everyone who attended or told someone about our Free Week! We had an awesome turn out and we appreciate you spreading the word.

I'm following up with all of the new athletes who came in throughout the week, but if you personally know someone who came and is interested in joining, they can follow up with me at

Brand new athletes will have to go through our Fundamentals program. The cost is $199, but if two or more athletes sign up for the same sessions they can split the cost!

Happy Birthday to Coach Wendy, who has been instrumental in helping out while I've been out on maternity leave. We love you!

Monday's Training:



1 Rope Climb

9 Hang Power Cleans (115/75)

7 Pistols (per leg)

4 Hang Power Snatches (115/75)



Coming to our gym isn’t just about working out. We strive to make the class you attend the best hour of your day, and to support you in all aspects of your life.

👊🏻Have you ever finished your workout high fived the entire gym at the end?

👊🏻Have you ever made a fitness goal, practiced it, gotten feedback from a coach, and then accomplished it and have your gym showcase your accomplishments?

👊🏻Have you met your workout partner, best friend, or spouse at the gym?

👊🏻Have you ever gotten engaged at the gym? Been in a friend’s wedding who you met at the gym? Made beautiful babies with your partner from the gym?

👊🏻Have you traveled overseas and explored new countries with someone you met from the gym?

This is why we offer a Free Week, because it’s way more than fitness, we are offering you to be a part of our family ☺️

Finish the week strong with free classes!

Friday's Training:





Check out the article below about how the food industry is persuading us to move away from a meat based diet in order to make bigger profits:

"The dark side of plant-based food – it’s more about money than you may think"

If you were to believe newspapers and dietary advice leaflets, you’d probably think that doctors and nutritionists are the people guiding us through the thicket of what to believe when it comes to food. But food trends are far more political – and economically motivated – than it seems.

From ancient Rome, where Cura Annonae – the provision of bread to the citizens – was the central measure of good government, to 18th-century Britain, where the economist Adam Smith identified a link between wages and the price of corn, food has...


The 2020 CrossFit Open national champions are announced. Across the world, 239 individuals have won the right and will receive invitations to represent their country at the 2020 Reebok CrossFit Games in Madison, Wisconsin. This year, CrossFit crowns seven additional champions from countries new to the CrossFit Open, demonstrating the continued international growth of the world’s largest participatory sporting event.

Sara Sigmundsdottir of Iceland won her second consecutive Open, and Patrick Vellner became the first Canadian man to win the season opener. Both rallied following their surprising early exits from the 2019 Reebok CrossFit Games. Three-time and defending CrossFit Games champion Tia-Clair Toomey finished sixth worldwide and remains the fittest woman in Australia. Mat Fraser is again the fittest in the United States and will look to improve on his second-place Open finish as he seeks his record-setting fifth title in August.

An impressive 116 individuals — 56 men...


Why do we scale workouts?

"It’s also important to understand why we scale CrossFit workouts: CrossFit workouts are scaled to preserve the intended stimuli despite athlete limitations such as experience, injury, illness or range of motion.

A properly scaled workout safely maximizes relative intensity (load, speed, range of motion) to continue developing increased work capacity despite limitations. A long-term goal of scaling is creating the ability to perform workouts “as prescribed.”

The front squat is the focus of this two part workout. In part one, athletes will build to a heavy set of 2. In part two, athletes will complete a CompTrain Class Classic Benchmark Workout, “Satan’s Whiskers”. The load on the bar should be something that athletes could complete 15+ reps when fresh and in no more than 2 sets during the workout. Those with goals of competing in the sport of CrossFit can...