Workout of the Day



The 2019 CrossFit Games begin on Thursday, August 1 and conclude on Sunday, August 4.

"The CrossFit Games long have served as the world’s premier test of fitness, and this year, the claim has been strengthened. Since 2011, the fittest man and woman have finished among the top 20 in the Open; now, national champions from more than 100 countries have also earned a chance to compete. Every champion emerged from a different CrossFit affiliate and represents a different country. Invitations have also been extended to proven athletes who rose to the top of independently run competitions, known as Sanctionals. The 2019 Reebok CrossFit Games will be the greatest expression to date of our community’s diversity, as well as the greatest test to determine the Fittest on Earth.

The stage is set for this grassroots movement turned global phenomenon to be celebrated around the world, and this year’s broadcast initiative will grow to match the diversity of the CrossFit community. The 2019 Reebok...


We hope you have enjoyed coming to our Free Week!

Saturday will be the last day of our Free Week! We will be doing a team workout which is typical for our Saturday wods. If you know someone who hasn't made the decision to come yet this week, try and entice them with working together Saturday morning!

Just because our Free Week is ending, it doesn't mean your CrossFit journey has to end too. We would love to have you take the next step and complete our Fundamentals program. There is no obligation to join after the Fundamentals sessions, so if you decide not to become a member you will at least have the knowledge and experience to take with you into your next fitness venture. Please talk to a coach or email me at

Friday's Training:


EMOM x 10:

Strict Press

3 reps every minute - same weight across


"Batter Up"

5 Rounds:

1 minute KB Swings (53/35)

1 minute Goblet Squats

1 minute Calorie Row

1 minute...


We like to celebrate our coach's birthdays with fun workouts written specifically for them! We also like to send athletes off with goodbye workouts when they have to move. CrossFit also has a whole archive of Benchmark and Hero workouts that are known and done throughout the CrossFit gym world. Have an idea for a workout? We'd love to program it!

You can find a list of CrossFit Benchmark workouts here.

Some of the most well-known workouts are "Fran", "Murph", "Helen", "Cindy", and "Annie". Many CrossFit athletes can tell you their times from these workouts by memory, but we also encourage everyone to track their results in a journal or in our app Beyond the Whiteboard (btwb).

The beauty of CrossFit workouts is that we can track our progress. "Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by...


After our free week, we would love to have any new athlete sign up for our Fundamentals program! We have every new athlete go through Fundamentals to make sure they are comfortable with the movements before joining our normal classes. This is helpful for the new athlete but also for the coach and other members of the class.

Here is more about how the Fundamentals works:

Our Fundamentals program will teach you the foundational movements in CrossFit in a safe learning environment. You will work one on one with a knowledgeable and experienced CrossFit Level 1 Trainer. Over 6 sessions, you will learn and practice:

  • Air Squat
  • Front Squat
  • Overhead Squat
  • Strict Press
  • Push Press
  • Push Jerk
  • Deadlift
  • Sumo Deadlift High Pull
  • Medball Clean
  • and much more!

Each session is 60 minutes long and includes a workout at the end! Once you complete the Fundamentals program you will be ready for our group classes! The cost is $199 and may be split among two people if you want to do...


Thank you to everyone who brought a friend today or helped share the word about our free week!

If you are new to CrossFit, you should take some time to check out their website There you can find workouts, video demonstrations of movements, pertinent health-related news and articles, and even healthy recipes!

You can also subscribe to CrossFit's YouTube channel to browse through the archive of helpful tips and insights into fitness!

CrossFit + Fitness:

In 2002, Greg Glassman summarized world class fitness in 100 words in a CrossFit Journal article.



We are so excited to welcome new athletes to the gym this week to try us out! Thank you all in advance for spreading the word about our free week. Remember that they can come to any class all week! If they enjoy it, the next step is to sign up for our Fundamentals program. If your friend ends up signing up, you will get 5% off your monthly dues for the duration of their membership! Please ask a coach for more details!

I also hope those of you who took time off from social media last week enjoyed the extra time you had! I myself enjoyed lots of time with family this past week on vacation, and loved not having the temptation to check out and scroll aimlessly. I cut my screen time down by almost half! If you did the social media break, what was the best part for you?

Monday's Training:

With a partner:

10 rounds total (5 rounds each):

250m row

15 AbMat Sit-ups

10 Hand Release Push-ups

Complete one full round before...


Free Week begins on Sunday with Yoga at 10am! Please bring your friends and family all week long to any class - absolutely free!

Friday's Training:


Teams of 2, AMRAP 25:


Calorie Row

Kettlebell Swings (53/35)

Wallballs (20/14)

Partners Switch After Full Rounds


Thursday's Training:


Build to a heavy set of 5 Push Press


"Bar Rescue"

5 Rounds:

21 Deadlifts (115/85)

12 Push Press


Wednesday's Training:


750m Row


Double Unders

AbMat Sit-ups


750m Row


Tuesday's Training:

4 Rounds:

200 Meter Run

10 Chest to Bar Pull-ups

200 Meter Run

20 Alternating Dumbbell Snatches (50/35)

Rx+ 5 Bar Muscle Ups (sub for C2B) each round