Want to say a special thank you to Frank Doud for working effortlessly to fix our website. We are so grateful to know you Frank and to have you and your son in our lives. We can not thank you enough!

Our super mom made the cover photo for BirthFit’s WOD today! So awesome!!

Awesome Yelp review about us! Thanks Kyle!!

This was the first cross fit class that I ever attended and I was immediately sucked in by the community, the awesome workout, and the vastly knowledgable and friendly gym owners. Mike and Smiley are gym owners that actually work out with you and continually help critique your technique so that you stay safe and get the most out of your work outs. I lost fat and gained muscle with very noticeable results after two months. This gym will have you work harder than you have ever worked out before and continually wanting to come back for more.. …

very clean gym, hands on approach, family feel, cool t shirts, it just cant get better than this and i wish i didn’t have to leave but since I moved I continue to miss going to this cross fit gym. Smiley and Mike you guys rock!
 -Kyle Thanks for everything. 5/5 stars… duh


500 M. Row


2 Rounds

5 Pass Throughs (Over)

10 OHS

5 Pass Throughs (Under)

10 Good Mornings


7 Min. of Handstand Walking

*Get Vertical and Have Fun!


Over Head Squat

3×5 @ 70%

*May also spend this time working OHS technique.


4 Rounds


15 Over Head Squats (115/75) (95/65) (75/55) (65/45)

*May sub. OHS for Back Squat accordingly.


Coach’s Stretch

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