Group classes tend to be the best way to have fun while you workout.

Group classes will have a new workout posted daily. This is to be performed relative to each individuals own fitness level. These workouts will consist of strength, gymnastics, and endurance training. Technique will always be our main concern. Once you move efficiently and effectively the intensity will increase, and so will your overall fitness level.

Crawl, Walk, Run is the safest and most successful approach.

1 on 1

Are you looking to take your training to the next level? Try our 1-on-1 training programs!

Whether you are looking to improve strength and speed, reach your ideal body composition, or train for a specific event like a race or a meet, our experienced coaches have you covered.

We offer individual, remote and personal training services. With programs tailored to your specific needs we will help you achieve your goals faster.

Contact Nick to get started today!

Mobility | Felixibilty

All level class to help your body recover and increase your overall mobility and flexibility.  Movements in the class are inspired by yoga, classic stretching, and mobility exercises. The use of  bands, yoga blocks, and various props are used to make the class accessible for all.  Each class will focus on specific areas of the body, based on that weeks WODs, helping to your body recover from all your hard work!

Custom Programming


  • Monthly Consultation – Unlimited Access To Facility – Unrestricted Access To Equipment & Floor Space – Email + Personal Feedback – 10 Point Summation Score Body Fat Testing – Basic Strength & Work Capacity Testing – Personalized Program – Nutrition Talk + Food Log Review – Supplement Guide – Initial Coaching Sessions + Movement Review


  • Monthly Skype Consultation – Email Feedback – Basic Strength & Work Capacity Testing – Personalized Program – Nutrition Guide + Food Log Review – Supplement Guide – Video Analysis

All programming clients receive their programming daily/weekly/monthly depending on the person via Google Docs.

If this is something you’re interested in the first step is to bring you in for your basic assessment.


This class includes flexibility work along skill development, and execution for the gymnastics movements from the Beginner to Elite Athletes for CrossFit.

Personal Training

Do you want the BEST program you can get?  Do you want to be held accountable at every turn?  Do you want someone to teach you proper nutrition habits and help you obtain results that last forever?  Sick of trying different Dieting methods and not getting the results you deserve?  Do you want unlimited access to Health & Fitness Experts that can help you achieve your goals?

If you answered YES then Personal Training may be right for you!

We have many Personal Training Options Available. We offer 30min and 60min sessions from 2-4 x per week.

1 Free Assessment + 1 Free Personal Training Session to all new members.


Whether you already row or are considering rowing to keep in shape, lose weight, cross- train for another sport, compete on the water or rehabilitate from injury or surgery, rowing is the complete exercise for you. Arms, legs, chest, back, abs – even your mind. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is such a great exercise in so many different ways.  On top of rowing we will add in various Endurance Sport Exercises to keep you on your toes and prepared for your next race!

Olympic Weightlifting

Olympic Lifting Program- This is a daily weightlifting program for the Olympic Weightlifter.  The athlete’s main focus and training priority should be Olympic weightlifting.  The program should be followed on a daily basis, and in entirety.  This is self-study, or for James Tatum’s distance coached athletes.  Goals should include regularly competing as a USAW lifter.  The design only will be Monday and Wednesday.  The class options will be Tuesday, Thursday, and Saturday.  (Please view Wodify for times and workouts).


Each class will start with the general warm up they are used too. Each class will be fun and high paced. It will be a cardio workout with proper technique. We will build every class on movements and skills from previous classes.


General warm up,  five to ten min of days workout appropriate stretching. Five min of jump rope. Five min 30 sec on 30 sec off twisting punches on the bag to get warmed up. Focusing on consistent speed.  Demonstrate a proper jab. Jab 30 sec on 30 off five rounds. Add cross. Rt or left depending on clients dominate hand. Just cross. 30 sec on 30 rest. So now they have a 1-2. Pair class up. Demonstrate proper footwork moving forward and backward while throwing 1-2. Five one min rounds light back and forth.  Show pivots for low kick. Right kick to bag 30 sec on 30 on 30 off five rounds. Switch sides. Repeat.  We will always try to Finnish the class with a high cardio 3 3 minute rdwith a 1 min break in between workout. Example. Min of rope,  min  of sit-ups punching 1-2 at the top. Min of fast bag punches.   Then a cool down.

Every class they will get the best cardio workout possible but still learn or build on four or more movements.  Punches, combinations, kicks, and knees. They will use there entire body. And we will alternate top half and lower half throughout the workout. In addition to bags and gloves they will use light weights, kettle bells, and jump ropes. It will be fun and completely different from any other workout but help with other workouts at the same time.

Barbell Club

This is a 3x a week, forty-five minutes – hour long coach led class, focusing on technique in each of the Olympic lifts. 2 days will focus on a SINGLE lift, along with it’s accessory work, squats or pulls.  Tuesday will focus on the Clean and Jerk, along with accessory work, squats or pulls. Thursday will focus on the Snatch, its accessory work, squats or pulls. Saturdays will include a technique Max for each lift, along with accessory work.



The beginner and novice weightlifter, lifters coming back from injury or setback, and our CrossFit athletes!

This class will follow a linear progression in lifts, percentages, and weights… meaning after several weeks, we should see heavier and better lifts!

Look under “BARBELL CLUB” in Wodify for class programming and schedule details!

See you at the Bar!

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