🎉Here’s your chance!🎉

Interested in joining? NEW Learn To Crossfit Class starting today Monday the 7th at 6:30pm!

With your first time always FREE, jump in with other new members and learn the fundamentals and build a foundation before joining the regular group classes!

Can’t make that time? We have options! Just call 732-5433, visit or message with any questions or to reserve your spot!

#LearnToCrossfit #Fitness4Everyone #Results #Encouragement #NoRegrets #CFR


“There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.” – Derek Jeter

Whether we believe in talent or not irrelevant.
Everyone, however, should believe in hard work.

When we were born, we looked just like the next baby. We didn’t have any skills, any separating “talents”. Nothing. We learned everything, from scratch.

Yet, there is a time in our lives that we think we can’t learn anymore. That we can’t adapt. That we’re too old to learn new tricks.

In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.

The difficult pill to swallow is that when we chalk it up to not having the “talent”, it’s really an excuse. An excuse that we don’t want to put in the hard work.

When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

Strength – 15 minutes

Build and hit 3 heavy sets of 6 back squats

Conditioning WOD – 15 minutes

As many rounds + reps as possible in 15 minutes of…
40 Wallballs 20/14
30 Kettlebell Swings 55/35
20 Ball Slams 30/20
10/7 Calorie Ski Erg


  • Choose weighs here that you can complete 10-15 reps at a time during the workout

Distance Away From Wall
The set-up distance away from the wall or target is important in the quality of the throw. If we are too close, we have to stay very upright and are likely to be forward on the toes. If we are too far away, its a far throw and the ball is likely to pull us forward on the way down. A good place to start is an arm distance away, but it will be athlete specific. Athletes can mark their ideal distance if it helps with tape or chalk so they know exactly where to set up the toes when you get back to the wall each time.

Distance Away From Body
There are two different methods of kettlebell swings. The first is the tradition swing method, where the arms are straight the whole time and the bell moves in an arcing motion away from the body. This method allows athletes to preserve the arms, but can be slower than the next method. The second method is the snatch method, where athletes bend their arms to keep the weight closer to the body. This method is faster, as the weight doesn’t have to travel as far, but can be more taxing on the arms. The snatch method can be helpful in speeding up cycle time. One thing to consider with the snatch method is that the bend only happens after the hips extend, just like on a barbell snatch.

Extra Work

*”Extra Work” workouts are for those athletes in the gym who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class. You’ll see these 2-3 times a week as an add-on. Enjoy!

Capacity Builder
Every minute on the minute for 10 minutes…
10 Barbell-Facing Burpees