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Recent Posts

  • 28 Jul
    July 28, 2014

    Crossfit

    Tues

    Push Press

    70%x3

    80%x3

    90%x3

    2 x max chin ups

    2 x max push ups

    Fran

    21-15-9

    Thrusters (95/65)

    Pull ups

    Wed

    Snatch Techniques

    3 x

    Row 500m

    20 box jumps

    Thurs

    Squat

    70%x3

    80%x3

    90%x3

    5×10 R. Swing

    21-15-9
    Deadlift (225/ 135)

    Ring dips

    Fri

    Bench

    70%x3

    80%x3

    90%x3

    5×10 KB Rows

    15 min AMRAP

    10 Push ups

    10 Squats

    10 Pull ups

    Sat

    Clean Technique

    10 min AMRAP

    20 Goblet Squats

    20 Burpees

  • 27 Jul
    July 27, 2014

    KB Workouts for July 28-August 2

    Monday/Tuesday

    Skill/Strength:

    Snatch Technique

    Compare to April 21

      For Time – Rxd (2×18/2×26)

    • 50 Dbl Swings
    • 50 Dbl Cleans
    • 50 Dbl Push Press
    • 50 Dbl Squats
    • 50 Dbl Snatch

     

    Wednesday/Thursday

    Skill/Strength:

    Strict Press – 3×10 R+L

    Compare to April 23

      20 min AMRAP (35/53)

    • 5 Push Press
    • 10 Goblet Squats
    • 15 Russian Swings

     

    Heavy Metal Friday

    • Bench Rows 5×10 R+L
    • Strict Leg Raise 5×10
    • Goblet Squat 5×10
    • Weighted Pull-ups 5×10
    • Bottom up Press 5×10 R+L

     

    10x40m Sprint On the minute

  • 27 Jul
    July 27, 2014

    GTX North Wods for 28 July-2 Aug

    Monday

    Swod: Hang Snatch (power or squat) 5-5-5

    Metcon: 3 rounds for time:

    Run 400m
    30 Alternating Vups
    15 Wall Balls (20/14)

    Tuesday

    Swod: OH Squat 3-3-3-3-3

    Metcon: 12 Minutes

    Row max calories on even minutes 0-2-4-6-8-10
    3-Clean & Jerks on odd minutes 1-3-5-7-9-11
    (135/95)

    *score total weight clean & jerked+total calories rowed

    Wednesday

    Rope Climb Technique/Practice

    Metcon: 3 person team

    30 minute amrap (1 person completes 1 round at a time)

    Run 100m
    2 Rope climbs or 2 Rope climb attempts (scale 5 strict pull-ups/10 bw squats)

    Then…

    Accumulate 5 minutes of body weight plank

    Thursday

    Swod: Deadlift 3-3-3-3-3

    Metcon: “Dianne”

    For time complete reps of: 21-15-9

    Deadlift (225/155)
    HSPU

    Friday

    Kettlebell Snatch Tech/Practice

    Swod: Kbell Snatch 5×5 R+L

    Metcon: For Time:

    Waiters Walk 200m (53/35)(switch arms as needed)
    25 Burpees w/ 6″ jump at top (set target to 6″ above outreached hand)
    Farmers Walk 400m (53/35) (same Kb)
    25 Burpees w/ 6″ target
    Waiters Walk 200m

    Saturday

    Swod: In 8 minutes find 1RM Power Clean

    Metcon: 2 rounds for time:

    Run 800m
    30 Russian Swings (70/53)
    15 Toes To Bar

  • 21 Jul
    July 21, 2014

    Crossfit

    Mon

    Push Press
    65% x 5
    75% x 5
    85% x 5

    2 x max chin ups
    2 x max push ups

    4 Rounds
    15 pull-ups
    15 burpees

    Tues

    Power clean
    65% x 5
    75% x 5
    85% x 5

    5×10 Farmers Lunges

    21-15-9
    Hang clean (135/95)
    Thrusters

    Wed

    Clean Technique

    Row 2000m

    Thurs
    Bench
    65% x 5
    75% x 5
    85% x 5

    5×10 Supine Row

    20 min.
    Alternating top of the minute
    Even: 10 HSPU
    Odd: 10 strict Pull ups
    Fri
    Squat
    65% x 5
    75% x 5
    85% x 5

    5×10 Dbl. R. Swing

    4 Rounds for time of:
    Run 400 m
    50 Air Squats

    Sat
    Jerk Technique

    4 Rounds
    25 Push ups
    200m Farmers walk (80/ 62)

  • 21 Jul
    July 21, 2014

    KB Workouts July 21-26

    Monday/Tuesday

      Strength/Skill

    • Snatch Tech
    • Snatch 3-3-3-3-3
       

      Conditioning

      VO2 – 10 Rounds

    • Russian Swings
    • Push Press
    • Goblet Lunges
    • Cleans (R)
    • Cleans (L)
    • Russian Twist

     

    Wednesday/Thursday

      Strength/Skill

    • Pullup Tech
       

      Conditioning

      “2007″

      For Time:

    • 1000m Row
    • 3/5 Rounds of:
    • 25 Pullups
    • 7 Push Jerks (2×53/2×35)

     

    Friday/Saturday

      Team Workout (Partition as desired, only 1 athlete working at a time)

    • 1 Mile Run/Row
    • 100 Swing-Catch (53/35)
    • 100 Push-ups
    • 100 Pull-ups
    • 100 Goblet Squats (53/35)
  • 19 Jul
    July 19, 2014

    GTX North CrossFit Wods for 21-26 July

    Monday

    Swod: OH Squat 5-5-5-5-5

    Metcon: 10 Min Amrap

    5 HSPU
    5 Pullups
    Run 100m

    Tuesday

    “Filthy 50″

    For Time complete following tasks:

    50-Box Jumps (24/20)
    50-Jumping Pullups
    50-American Swings (35/26)
    50-Lunges
    50-Knees to Elbows
    50-Push Press
    50-Back Ext(someone start here, rotate through)
    50-Wall Balls (20/14)
    50-burpees
    50-double unders

    Wednesday

    Swod: Deadlift 5-5-5-5-5

    Metcon: “Annie”

    For time complete reps of:

    50-40-30-20-10

    Double Unders
    Sit-ups

    Thursday

    Row Technique

    Wod: Row 2k Time Trial

    Rest 3 minutes

    Accumulate 2 minutes of L-Sit

    Friday

    Swod: Clean and Jerk 5-5-5

    Metcon: For time complete reps of 15-9-6

    Power Clean
    Push Press
    Front Squat
    (115/75)

    Saturday

    Kipping Pullup Technique

    10 Rounds for time:

    5 Pullups
    10 Pushups
    15 Squats
    20 Sit-ups

  • 17 Jul
    July 17, 2014

    Woman = Strength by Amanda Leischner

    This little blurb was inspired by the commercial that is floating around social media right now about why does “like a girl” have to be a negative thing? Why can’t girls be strong, why can’t they be athletic and fit, why?

    Women and strength seems to be an extremely taboo subject to many people. There is this general misconception that women aren’t supposed to be strong. They aren’t supposed to lift heavy weights and have defined muscles like men. They are supposed to be soft and weak and fragile, and focus on “cardio” to stay fit, to tone, but not sculpt their bodies. Why? Why can’t women be strong? Why can’t they lift heavy weight and have defined arms, abs and legs? Every time I am asked a question about doing crossfit and weightlifting the first one is if I plan on getting “big”. By this they mean “do you plan on looking like a man?” My usual response is yes, I will have defined muscle, I will have sculpted arms, abs and legs, because to me, “big” was weighing more than 300 pounds, “big” was having someone hug me and not be able to wrap their arms all the way around my torso. That is “BIG”. Having muscle will not make me look like a man, having muscle will give me the figure I’ve never had.
    I can understand not wanting to be as buff as a female body builder, that’s not my goal either. But I think what most people don’t understand, women in particular, is that there is more work put into a physique like that than just lifting weights. The female body, naturally, doesn’t build that much muscle. Those women maintain a very strict diet and exercise routine as well as taking specific supplements and spend years getting their bodies to look like that. You will not have similar results by eating clean, lifting heavy and doing a WOD, you just won’t. If you do it right, yes, you will have more muscle definition, you will have a leaner figure, that’s par for the course, but you won’t look like a man.

    If your goal is to be a great crossfit athlete then you have to realize it’s not about aesthetics. It’s about performance. And it’s when that mind set clicks in your head and the light bulb goes on that the magic starts to begin. You start focusing on getting better at the more technical lifts, and you stop being afraid of putting weight on the bar. Maybe you just never believed you would be able to lift that much and now you see your potential and want to discover its true depth. You then begin to notice that your times in a workout get better, your performance improves, and it’s easier to move your body weight around. You start to realize that when you eat a crappy meal that your lifts and performance can suffer, or you just don’t feel as good as when you eat clean and healthy. And the last thing you notice is how your body is changing. Maybe the number on the scale has moved, maybe it hasn’t. But you aren’t worried about that anymore. You realize that being fit and healthy is more important than a number, it’s more important than fitting into the public and media standards. You rejoice in the new found bicep that stands out when you flex, or the quad muscles that bulge even when you are just standing around and the six-pack that you knew had been hidden all this time.
    Don’t let the nay-sayers and negative comments scare you from being who you want to be. If you find joy in lifting heavy weight and having sweat drip down your face and pushing yourself to places you never thought possible, then do it, and do it with pride! I have had few greater moments in my life than when I make a PR in a lift. All the hard work and effort pays off and you see the fruits of your labor. Who says women can’t put in multiple hours at the gym, lifting weights that would make some men crumble then turn around and be feminine and girly and dainty? Why can’t being feminine also mean being a bad ass?
    Having a strong muscular body doesn’t make you manly. It shows your dedication, your passion, your drive, your determination. It shows that you love your body and that you want to take care of it. It shows that you love yourself. If others are too scared and intimidated by that, that’s their issue, not yours.
    Strength is beauty. Be beautiful.

  • 14 Jul
    July 14, 2014

    KB WODs July 14-19

    Monday/Tuesday

     

    Strength/Skill
     

    TGU – progressions for ~10 minutes, 3×3 (R+L) increasing weight if proficient

      Conditioning

    • 20 min AMRAP
    • 10 Russian Swings (R)
    • 10 Cleans (R)
    • 10 Russian Swings (L)
    • 10 Cleans (L)
    • 10 Air Squats
    • 10 Pushups
    •  

      Rxd M-35, F-26

     

    Wednesday/Thursday

    Strength/Skill
     

    Strict Press – 5-5-3-3-1-1-1

      Conditioning

    • 400m Run/500m Row
    • 21 Dbl Snatch
    • 21 Dbl Push Press or Push Jerk
    • 21 Renegade Rows
    • 400m Run/500m Row
    • 15 Dbl Snatch
    • 15 Dbl Push Press or Push Jerk
    • 15 Renegade Rows
    • 400m Run/500m Row
    • 9 Dbl Snatch
    • 9 Dbl Push Press or Push Jerk
    • 9 Renegade Rows
    •  

      Rxd M-2×35, F-2×26 (sub dumbbells on renegade rows if stability is an issue)

     

    Friday/Saturday
     

    Clean tech review, Pull-ups/Farmer’s Walk tips and tricks
     

    • Clean (R+L) 3-3-3-3-3
    • Push Press (R+L) 5-5-3-3-1-1-1 (PR attempt)
    • Goblet Squat 3-3-3-3-3
    • Dips (benches, bars or rings) 3-3-3-3-3
    • Farmers Walk 3 attempts (Try for max total distance – add up 3 attempts)
    • Pull-ups 3 attempts (Try for max total reps – add up 3 attempts)
  • 13 Jul
    July 13, 2014

    Crossfit

    Mon

    Power Clean
    75% x 5
    85% x 3
    95% x 1

    1 x 50 Goblet Squats

    Row 750m
    20 Ring dips
    Row 500m
    15 Ring dips
    Row 250m
    10 Ring Dips

    Tues

    Push Press
    75% x 5
    85% x 3
    95% x 1

    1 x max chin ups
    1 x max push ups

    3 rounds
    20 American Swings (70/ 53)
    15 Pull-ups

    Wed

    Snatch Technique

    Death by 10 Yard shuttle run

    Thurs.

    Squat
    75% x 5
    85% x 3
    95% x 1

    5×10 Dbl. R. Swing

    10 Rounds
    5 OHS (95/65)
    5 Box Jumps

    Fri

    Bench

    75% x 5
    85% x 3
    95% x 1

    5 x 10 Supine Rows

    50 Burpees
    Row 500m

    Sat.

    Jerk Technique

    Partner WOD
    10 min AMRAP

    10 Deadlift (225/ 135)
    10 Toes to Bar

  • 06 Jul
    July 6, 2014

    Crossfit

    Mon

    Push Press
    70% x 3
    80% x 3
    90% x 3

    2 x max chin ups
    2 x max push ups

    8 Min AMRAP
    10 Pull ups
    20 Double unders

    Tues
    Power Clean
    70% x 3
    80% x 3
    90% x 3

    2×50 Air Squat

    3X
    10 Thrusters (135/95)
    20 Deadlifts

    Wed
    Intro to Muscle up

    3 Rounds
    15 Burpees
    backpedal 200m

    Thurs
    Bench
    70% x 3
    80% x 3
    90% x 3

    5×10 Supine Row

    Death By
    Bench Press (50%) Spotter required
    Strict Pull up

    Fri
    Squat
    70% x 3
    80% x 3
    90% x 3

    5×10 Dbl. R. Swing

    75 Leg Raises
    800m Farmers Carry (70/53)
    75 Leg Raises

    Sat
    Clean Tech

    5x
    Row 300m
    25 Push ups

  • 30 Jun
    June 30, 2014

    Kettlebell WODs for June 30-July5

    Monday/Tuesday

    Strength/Skill:

    • Goblet Squat 5×3
    • Push Press 5×3 (R+L)

     

    Conditioning:

      3 Rounds – 3 min rest between rounds
      1 min on: 15s off

    • Air Squats (goal – 50)
    • Dbl Cleans (goal – 30) 22/35
    • Burpees (goal – 18-22)
    • American Swings (goal – 30) 35/53
    • Pushups (goal – rest only in plank)
    • Bent Rows 30s R/30s L (goal 50) 35/53

     

    Wednesday/Thursday

    Strength/Skill:

      Kipping practice/progressions

    • Dbl Rack Lunges 3×10
    • Pull-ups 3×10

     

    Conditioning:

    • 50 Russian Swings 35/53

    • 500m Row
    • 50 Push Press 35/53
    • 400m Run
    • 50 Goblet Squats 35/53
    • 500m Row
    • 50 Renegade Rows 2×15/2×25 (Dumbbells)
    • 400m Run

     

    Friday

      20 min AMRAP

    • 10 Dbl Push Press 2×44/2×30
    • 10 American Swings 53/35
    • 10 Air Squats

     

    Saturday

      3×3 on the following:

    • Strict Dbl Press
    • Dbl Squat
    • Dbl Deadlift
    • Dbl Russian Swing
    • Clean (R+L)
    • Snatch (R+L)

     

    Dbl Rack Hold (go for a max time, minimum is 5 min – if you come down before 5, try again with lighter bells)

  • 29 Jun
    June 29, 2014

    Crossfit

    Mon
    Power Clean

    65% x 5
    75% x 5
    85% x 5

    2×50 Air Squat

    Run 200m
    50 Push ups
    run 200m
    50 pull ups
    run 200m
    50 Push ups

    Tues

    Push Press
    65% x 5
    75% x 5
    85% x 5

    2 x max chin ups
    2 x max push ups

    10 rounds
    Row 200m
    5 burpees

    Wed.

    Power Clean Tech.

    50 Squats
    Run 1 Mile
    50 R.swings

    Thurs.
    Squat
    65% x 5
    75% x 5
    85% x 5

    5×10 Dbl. R. Swing

    5X
    Run 400m
    15 OHS (95/65)

    Fri.
    Bench Press
    65% x 5
    75% x 5
    85% x 5

    5×10 Supine Row

    50 Double unders
    50 Pull ups
    50 Double unders
    50 sit ups
    50 Double unders
    50 push ups

    Sat.

    Snatch Tech

    Back pedal 800m

  • 23 Jun
    June 23, 2014

    Crossfit

    Mon
    Push Press
    75% x 5
    85% x 3
    95% x 1

    2 x max chin ups
    2 x max push ups

    Instructor choice

    Tues.

    Power Clean

    75% x 5
    85% x 3
    95% x 1

    1×50 DBL. KB Squat

    100 Sit-ups
    50 Pull-ups
    25 Thrusters, 135/95

    Wed

    Snatch Technique

    Two rounds for max meters:
    Row 6:00
    Rest 1:00
    Row 5:00
    Rest 1:00
    Row 4:00
    Rest 5:00

    Thurs
    Bench Press
    75% x 5
    85% x 3
    95% x 1

    5×10 KB SDHP

    10 Rounds for time:
    3 Handstand pushups
    15 Kettlebell swings, (53/35)
    30 Double-unders

    Fri
    Squat
    75% x 5
    85% x 3
    95% x 1

    5 x 10 R. Swing

    50 thrusters (135/95)

    Sat.

    Box jump Technique

    Run 800m
    50 ctb pull up

  • 23 Jun
    June 23, 2014

    Kettlebell WODs June 23-28

    Monday/Tuesday

    Skill/Strength: 5×10 Russian Swings

    Conditioning:

      5 Rounds For Time

    • 15 American Swings
    • 15 Burpees
    • 200m Run
    • 15 Thrusters

    Rxd F: 35 M: 53

    Wednesday/Thursday

    Skill/Strength: Double Clean Technique; 3×10 Double Cleans

    Conditioning:

      16 min AMRAP

    • 8 Pullups
    • 12 Russian Twists
    • 16 Push Press (8R/8L)
    • 20 Air Squats

    Rxd F: 22 M: 35

    Friday/Saturday

    • Russian Swings – 2 tons

    • Goblet Squats – 1 ton
    • Deadlift – 2 tons
    • Push Press – 1 ton
    • Ballistic High Pull – 2 tons
    • Dbl Thrusters – 1 ton

    1 ton = 13#-154, 18#-111, 22#-90, 26#-77, 30#-66, 35#-57, 2×18#-55, 40#-50, 44#-45, 53#-37, 2×30#-33, 62#-32, 70#-28, 80#-25, 88#-22, 97#-20, 106#-18, 124#-16