Classes Range from Beginner to Advanced

Class size ranges from 1 to 15 people. You will get individualized coaching in a classroom setting. Guaranteed a fist bump or high five every class.  All of our coaches are L1 or L2 certified, which means that they are trained in functional movements, gymnastics, weightlifting, and nutrition. We are not a hybrid gym; we are 100% CrossFit. The cornerstone of our workouts are constantly varied, high-intensity functional movements done in a community setting with safe effective exercise and sound nutrition.  Find your tribe here where members encourage members to reach their goals and have fun.


We have regular classes M-F in the early morning and in the evenings.  We use all Mayhem programming supported through SugarWOD.  This means professional-quality programming that is designed for advanced, recreational, and occasional athletes.  Workouts are all coach-led.  The program can be modified to meet all athletes fit, unfit, injured, or uninjured.  The program will consist of a warm-up, strength, general WOD, skills or accessory work, and a cooldown or mobility work.  Classes are 45-60 min long.

A form of high-intensity interval training, CrossFit is a strength and conditioning workout that is made up of functional movement performed at a high-intensity level. These movements are actions that you perform in your day-to-day life, like squatting, pulling, pushing, etc. Many workouts feature variations of squats, push-ups, and weight lifting that last for predetermined amounts of time to help build muscles.

Everyone can do CrossFit regardless of age, injuries, and current fitness levels. The program is modified for each person to help them safely become healthier and fitter. Grandparents and Olympians can perform modified versions of the same general workout.

Nutrition Coaching

Dr. J’s 5 Phase nutrition protocol will transform your nutrition.  Meet with Dr. J to discuss your individual health concerns, fitness goals, and nutrition strategies.

Combining the CrossFit training methodology with a diet of meat, vegetables, nuts, seeds, some fruit, little starch, and no sugar is our nutritional foundation. Good nutrition is the fundamental base for improvement in your met-cons, gymnastics, weightlifting and throwing, and sports.  If your nutrition sucks, these things will not be where they need to be.

Good nutrition prepares you for the demands of a healthy, functional, independent life and provides a hedge against chronic disease and incapacity. This stimulus is elegant in the mathematical sense of being marked by simplicity and efficacy. The proven elements of this broad, general, and inclusive fitness, in terms of both movement and nutrition, are what we term our CrossFit Essentials.

Dr. J’s 5 Phases help you eliminate what holds you back, connect you to the right information, and focus you on what is right for you.

Kids CrossFit

This summer program runs from June to August.  A Kid’s CrossFit coach pairs fitness with fun, setting a child on the path towards a lifetime of fitness.  Kids will learn the foundational lifts, gymnastics, and teamwork in a kid-friendly approach.  LOTS of games are played that improve balance, coordination, agility, and accuracy.  The program works to increase kids’ endurance, stamina, strength, flexibility, and power.

We believe building and maintaining a strong base of fitness is key for anyone (athletes or not) to have a long and healthy life! For youth athletes, it’s even more critical than ever to get kids moving. Childhood obesity is a modern-day epidemic. It is one of the most serious health challenges of the 21st century. Poor nutrition and reduced activity are the main factors causing this epidemic.  Kids CrossFit focuses not only on activity but nutrition.  We will work on eliminating what is bad for us and adding what is good for us by using the J5 protocol.


This class is geared for the master age group of 45 and up.  Led by a coach who will assess and modify daily workouts to meet the aging athlete where they are in their fitness goals. Workouts will follow Mayhem SugarWOD but will be scaled to the athlete’s ability.  Classes are Monday, Wednesday, and Friday for 45min.

For optimal health, longevity, and continued health we should not stop being athletes just because of our age.  As we age our goals change but the aim is, all the same, to be healthy.  In the master’s class, we focus on mobility and movement. CrossFit is a core to extremity workout.  To an aging athlete, this means better balance and stability.   Functional movements like pulling, pushing, lifting, and moving are also a bulk of our programming.  Neurological skill-building and socialization are everyday activity for this group.

Small group training with peers makes this a great group to work with.    Everyone wants someone to challenge and motivate them and that is what you will find in this class.