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WOD Workout of the Day

These classes are designated to do the daily workout.  Workouts can range anywhere from 5 to 30 minutes.  Each class starts promptly at the times specified above.  There is a group warm-up along with skills work.  After the workout, athletes are encouraged to stay, stretch, mobilize and cheer each other on.

Intro Introductory / Skills Classes

These classes are set aside for new members to learn the movements and techniques to be successful at CrossFit.  Classes last at least an hour.  Each class starts with a group warm up and review of the previous day.  This is a class for all members, new and current, to practice, review and work on skills and movements.  The Intro Classes start the first Monday of each month and run for the first 2 weeks.  Class times are Mondays, Tuesdays and Thursdays at 6:30pm.

Olympic Olympic Lifting Classes

These classes are dedicated to the explosive lifts: Snatch and Clean & Jerk.  Each class is focused on technique and consistency.  The skills, drills and movements learned are designed to develop proficiency and confidence under a barbell.  All abilities and strength levels are encouraged to attend.

Power Hour Power Lifting / Strength Classes

These classes are dedicated to strength, speed and power.  The purpose of this class is to lift heavy things and become proficient with odd objects.  We will utilize sleds, chains, bands, fat bars and farmers handles.  This class will be used in addition to the daily WOD, not in conjunction to it.  All ability and strength levels are encouraged to attend.

Endurance Endurance Workout / Training

These classes are dedicated to teach the proper mechanics of running and rowing.  We work on techniques and skills before a workout that is specifically designed for conditioning.  Ideally, the Endurance WODs are completed 3+ hours before or after the daily CrossFit WOD.  All ability levels are encouraged to attend.

Barbell Endurance Olympic Lifting with an Endurance Twist

This class is designed to work a lot of barbell complexes and rounds not for time.  We focus on one lift each class, Snatch or Clean & Jerk.  If you want to develop speed and confidence under load, this is the class for you.  This class is for the intermediate to advanced lifter.

Kids Class Ages 4-6

This is a fun and safe environment for your children to develop a life-long interest in health and fitness.  If you are interested in learning more, please contact Coach Nate at

Midline & Mobility Core Strengthening and Recovery

These classes are designed to help mobilize tissues, reduce recovery time and strengthen core musculature.  Each class will last about 30 minutes, covering aspects of: foam rolling techniques, band assisted stretches, lacrosse ball work, plank work, handstands, bent over rows, GHD sit ups and more!  This class is for everyone, especially for the post pregnancy women who are looking to rebuild some midline strength and awareness.

Comp Class Competitor's Class

This is an advanced level class.  It is designed for those athletes who are looking to compete in local competitions as well as excel during the CrossFit Open.  These classes are self-reliant, fast paced, involved and often demand high level skills such as handstand pushups, double unders and muscle-ups.  In addition to advanced gymnastics, this class will demand prior knowledge of all variations of the Olympic lifts.  If you are interested in joining, please contact Coach Nate.