Gym Updates

Hello everyone! Fall is here and football is back! We have some exciting new offerings that we are testing this month as well as some very slight adjustments to the schedule.

I’m excited to let you know we are adding new classes and training times. You guys will have more opportunities to train, and more opportunities to work on some of the more specialized aspects of CrossFit. Find out about these classes in the NEW OFFERINGS” section.

We have also started planning some cosmetic updates for the gym as well as some other convenient additions, so bear with us if you notice something out of place!

Lastly on October 28 we will be celebrating Halloween all day. Find more information in the “UPCOMING EVENTS” section.

TLDR; JUMP TO THE SECTION YOU want to read First:

Schedule Changes

Tuesday PM Schedule

4:00 – 5:00 CrossFit

5:00 – 6:00 Barbell WOD

6:00 – 6:30 Burn30

Thursday PM Schedule

4:00 – 5:00 CrossFit

5:00 – 6:00 Barbell WOD

6:00 – 6:30 Burn30

Friday PM Schedule

4:00 – 5:00 CrossFit

5:00 – 5:30 Burn 30

5:30 – 6:30 Skill WOD

Saturday Schedule

8:00 – 8:30 Burn30

8:30 – 9:30 CrossFit

9:30 -10:30 Weightlifting

10:30 – 2:00 Open Gym

Sunday Schedule

1:00 – 3:30 Open Gym

New Offerings

Small Group Classes

We are launching a test run on small group classes. These classes will cap at 4 athletes. In these

classes we will focus on specific skills. The goal here is to make sure we are progressing in CrossFit. These skills are complex, but we can master them with dedicated practice and proper instruction. Each athlete will have their own program that will mirror the format of the others in their class. We are going to start by launching a Pull Up Efficiency small group class with Nate. We will also launch Weightlifting small group with Wes as well. These will be very limited. Please send emails to with interest!

Barbell WOD

Barbell WOD is a Strength and Conditioning Program for CrossFitt athletes. What that means is we’re taking the well-studied principles of Strength and Conditioning and applying it to the CrossFit movements and annual schedule. This will give you guys an opportunity to improve your Weightlifting and barbell skills while at the same training your body to be stronger and more resilient, We will have multiple strength movements in each session and finish with a strength based conditioning piece.

Skill WOD

Our goal with Skill WOD is to provide you guys with opportunities to spend time learning some of the more difficult skills we come across in our programming. One of the issues we see in CrossFit communities is that people will struggle with the same skills for far too long. There simply is not enough time in class to get into the minutia of these movements. What we want to do is make time to coach these movements. We want to make sure we give everyone an opportunity to learn these skills so they can perform them in workouts on the daily basis. Hand-stand walks, butterfly pull-ups, muscle ups, double unders, we will dedicate the majority of our hour breaking down the skills and giving you tools to master them in your free time. Then we will finish with a short conditioning piece utilizing the skill for the week.

Personal Training

We want you guys to know our coaches are available for 1-on-1 help paired with custom programming. Our staff are available to help you achieve your goals and we plan on making progress an emphasis. If there is something you want to accomplish in our gym that you’re struggling with, then let us know. Maybe PT is the answer. Maybe there is a different one. Either way, we want to help. Please send emails to with interest!

This Week’s Training


Chest Day! After some bench we’ll hit a high speed interval workout!


Starting with some snappy Power Snatches, then moving on to some pushing and pulling!


We’ll pump up the shoulders and work on our core before starting a 21-15-9 format classic!


We’re having a very important squat day today! Just some smooth aerobic work afterwards…


HERO WOD on RED Friday! There’s a barbell in it!


We’re starting with some muscle up practice and then using some brand new equipment!

Upcoming Events

October 28

Pumpkin Carving Contest

Enter your pumpkin for a chance to win some prizes! We will vote for the best pumpkins and the winners will be announced at the potluck party!

The Halloweenie Bash | 10:00 am – 2:00 pm

We’re hosting a weightlifting meet! We’re keeping it light-hearted and fun.

Trunk or Treat | 4:00 pm – 6:00 pm

We’re doing a trunk or treat! We want to share our community with as many people as possible so invite your friends and family! We will need some trunk volunteers and we are doing prizes for the best trunks! We will post the sign up sheet on the whiteboard!

Halloween Potluck Party | 6:00 pm – ???

Wear a costume!!! The best dressed will be handsomely rewarded. If the VOLS are playing we’ll be sure to have it on!

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