Work Hard. Have Fun. See Results.

See how we can help you achieve your fitness goals while working out in a fun, energetic community!

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FOUNDATIONS

Our foundations class is where you will start once you’ve tried your free intro class.  After getting through specific movements you will be home free to attend all other classes.

We do this to promote smaller class sized that enable you to have even more 1 on 1 attention that will help you understand the concepts of CrossFit and get sufficient practice in the movements.

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CROSSFIT

CrossFit is a constantly varied workout program.  It’s built to where anyone can participate, and find success! Classes are conducted in small groups of 5-20 people.  Our classes last 1 hour, and a class will typically follow this pattern:

  • 00 – 15m: Warm Up
  • 15 – 35m: Strength, Skill, Movement Prep
  • 35 – 55m: Workout
  • 55 – 60m: Cool down/stretch
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OPEN GYM

Open gym is a time we encourage people to use if they need a little more time or a little more specific programming to reach a particular goal.  There will be a coach on duty to help you during Open Gym.  The prerequisite for open gym is as follows (very rarely will people be allowed to use open gym without this standard):

Within a 35 minute window, complete the following:

  • Deadlift – 1.5x BW for 10 reps
  • Front Squat – 1x BW for 5 reps
  • Overhead Squat – 1x BW for 1 rep
  • Push Press – 1x BW for 1 rep
  • Pull-Up – 15 reps for men/ 10 reps for women
  • Strict Dips – 15 reps for men/ 5 reps for women
  • Toes-to-Bar – 10 reps for men/ 5 reps for women
  • 3 rounds of: 400m run, 9 thrusters (95/65lbs), 9 burpee Box-Overs (24″/20″) in under 10:00.
FREE TRIAL

BARBELL COWBOY

This is our class focused on building strength with Olympic/power lifts.  There will be more emphasis on strength/power and less emphasis on endurance.

FREE TRIAL

YOGA

Our yoga class is led by Prakai Parsons.  She has been a yoga instructor since 2009 and holds multiple certifications.  Prakai has a unique teaching  style using multiple yoga disciplines allowing members to go at their own pace.  While she respects your skill level she will continually challenge you to be your best, and give you different options for different poses.  Come try out a class.  You will need to have your own yoga mat.

FREE TRIAL

1 ON 1 TRAINING

Interested in 1 on 1 training?  Our coaches offer 1 on 1 sessions.  We can program for more specific goals or spend your session refining and working on skills that you wish to improve on.

Our coaches offer different rates so be sure to ask, or email us if you are interested!

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“APEX PREDATOR” – HIGH SCHOOL SPEED/STRENGTH

Starting June 5th, high school athletes can join this summer strength and speed program.  We will train safely while improving physical capabilities to improve performance on the turf or court.

Due to limited spots available, this is not a half-hearted program.  These athletes will be asked to fully commit themselves to a program for 8 weeks to make leaps of improvement to benefit their sport of choice.  It will include speed training, strength, power, endurance, and nutritional habits.  Only the kids that are willing to give 100% will have the most success.  After the program, your son/daughter will be stronger, faster, and more prepared to dominate their field of play.

This program is for all athletes: the athlete that has college dreams to the athlete that wants to make the J.V. team.  This program is geared to accelerate your athletic potential for competition.  It will not make you a better player, it will make you go from strong to stronger and fast to faster.

There is a difference in the athletes that are willing to give up some (time/sleep/fun) to be the best they can be.  These are kids we want, the kids who are willing to commit 100% to being a better version of themselves and an Ultimate Predator!

When: June 5th (8 week program)

Cost: $400/kid

What you get: quality, safe coaching and programming

CONTACT US

“IT’S HARD TO BEAT THE PERSON WHO NEVER GIVES UP”

BABE RUTH

FREQUENTLY ASKED QUESTIONS

No! Just get started.  Our workouts and exercises scale to any level – from broomsticks to barbells, we’ll tailor the workout to your ability.

We would definitely say it is worth it, but we are a little biased.  The only person who can truly tell you if it is worth it is you.  The only way you can objectively know is to show up and participate in a workout.

Many professional and elite athletes are participating in the CrossFit program. Prize fighters, cyclists, surfers, skiers, tennis players, triathletes and others competing at the highest levels are using the CrossFit approach to advance their core strength and conditioning, but that’s not all. CrossFit has tested its methods on the sedentary, overweight, pathological, and elderly and found that these special populations met the same success as our stable of athletes. If our program works for Olympic Skiers and overweight, sedentary homemakers then it will work for you.

Absolutely not! We have students who are in the 99th percentile of fitness and those in the 5th percentile of fitness. You are pushed and encouraged based on your current level of fitness. All we want is for you to give your best effort during each workout.

Although you will probably start feeling better and stronger immediately, new students can expect about a 15-20% improvement in strength and endurance following the first fifteen sessions. In addition, our findings show that flexibility, agility and body composition are improved. Subjective things like increased mental toughness, energy levels, improved sleep and reduced joint stiffness are also reported. Most of our students are shocked at their improvements even though they would consider themselves exercisers before starting CrossFit.

It is a common sentiment to feel that, due to the obligations of career and family, you don’t have the time to become as fit as you might like. Here’s the good news: world class, age-group strength and conditioning is obtainable through an hour a day six days per week of training. It turns out that the intensity of training that optimizes physical conditioning is not sustainable past forty-five minutes to an hour. Athletes that train for hours a day are developing skill or training for sports that include adaptations inconsistent with elite strength and conditioning. Past one hour, more is not better!

The clean and jerk, snatch, squat, deadlift, push-press, bench-press, as well as bodyweight movements such as push-ups, sit ups, squats, and pull-ups. No exercise machines here!

Work Hard. Have Fun. See Results.

See how we can help you achieve your fitness goals while working out in a fun, energetic community!

GET STARTED