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Fitness at the keyboard

220228

2/28/2022

0 Comments

 

Workout of the day

For Time:
5 strict muscle-ups
50 double-unders
4 strict muscle-up
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

This couplet combines two high skill movements in a descending rep scheme. Athletes should choose versions of each exercise that can be done unbroken for all sets, with small breaks in the transitions. The quick sprints with the rope will add up and challenge the muscle-ups under cardiovascular respiratory endurance and stamina fatigue. Newer athlete's should treat this as a skill day, reducing the reps, and even using progressions to train and practice.

Scaled

For Time:
5 muscle-ups
50 double-unders
4 muscle-up
40 double-unders
3 muscle-ups
30 double-unders
2  muscle-ups
20 double-unders
1 muscle-up
10 double-unders

Foundations

For Time:
5 leg assisted muscle-ups
50 single-unders
4 leg assisted muscle-up
40 single-unders
3 leg assisted muscle-ups
30 single-unders
2 leg assisted muscle-ups
20 single-unders
1 leg assisted muscle-up
10 single-unders

Sub the single-unders to jumping jacks and the muscle-ups for backpack man-makers (A push-up, renegade row, squat and press exercise). Dumbbells are a great option for man-makers.

Post scores and scales to comments. 

0 Comments

220227

2/27/2022

1 Comment

 

Workout of the day

Deadlift 
5-5-5-5-5 reps

This heavy day is working on lower body stamina and strength. Grip may play a factor in todays session as 5 reps over the course of 5 sets is a moderate amount of volume at a heavy loading. Ideally each set is holding close to a maximum 5 rep lift based off a high percentage close to or above 80% of a 1 rep max. Intermediate athletes can use this day  for building up to a 5 rep maximum lift. Newer athletes should treat this as a skill day to work on mechanics and consistency. 

Scaled

Deadlift
5-5-5-5-5 reps
​
Build up each set with plenty of rest between sets. Load should feel heavy around the 3-4 rep range and tough to squeak out the last rep. 

Foundations

Every 2-minutes on the minute for 16-minutes 
3 dead stop deadlifts
​
This version allows for plenty of time with a light weight to do 8 sets of 3 excellent reps. Technique is the goal. Practice setting the bar up close to the legs and over the middle of the foot while keeping the mid-line stable and neutral. The hips and shoulder should rise together until the bar reaches knee height, then stand tall to finish the rep. Move slow and controlled with a reset on each rep. If at home, dumbbells or a heavy backpack is a great option for todays workout. Standing on step to increase the range of motion is a way to increase the difficulty if needed. 

Post scores and scales to comments. 
1 Comment

220226

2/26/2022

0 Comments

 

Workout of the day

30-20-10 reps for time of:
GHD sit-ups
Toes-to-bar
Wall ball shots

W: 14lb ball to 9ft target
​M: 20lb ball to 10ft target

This workout is a triplet with two mid-line stability exercises followed by a full body weight lifting/throwing skill. The volume of each round decreases allowing for larger sets to be completed and repeated. Athlete's who have only performed these exercises a few times should consider scaling the reps or range of motion to allow for constant movement. The GHD holds the lower half of the body still, while the upper body moves, requiring a ton of abdominal support. The toes-to-bar have the upper-body fixed and demands the lower body to moves through strong flexion and extension. Both of theses will tax the body in a way that forces solid mechanics for the wall-balls shots.

Scaled

30-20-10 reps for time of:
Straight leg sit-ups
Laying toes-to-bar
​Wall ball shots

W: 10lb ball to 9ft target
M: 14lb ball to 10ft target

Foundation

30-20-10 reps of:
Sit-ups
Laying leg raises
Wall-ball shots or weighted thrusters

W: 10lb ball to 8ft target
M: 14lb ball to 10ft target

Post scores and scales to comments.
0 Comments

220225

2/25/2022

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​Here it is! The first workout of the 2022 Open. This workout is a triplet that will flow from upper body to full body to lower body. Choose the variation below that you can quickly complete 6-7 round of. Refer to this page to see specific standards for the wall-walk distances, what counts as a solid rep for snatches with a dumbbell, and the step off rule for the box jumps overs as well as other division variations. Be sure to know the rules for video submissions as well.

As CrossFit Games Athlete Bethany Shadburne said in the open announcement "Go an even kill pace with this one." One way to do this is by following a version of the 80% rule. This works for most workouts that range from 15-25 minutes. The idea is to be going at 80% of your effort for 80% of the time. Then throttle up the intensity if you have it in the cards at the end. Have fun, use the best version for your needs, and get away from that keyboard!

Picture

CrossFit Open Workout 22.1

Complete as many rounds as possible in 15-minutes of:
3 wall walks
12 alternating dumbbell snatches
15 box jump-overs
W: 35lb dumbbell, 20in box
M: 50lb dumbbell, 24in box

Scaled

15-minutes of:
3 scaled wall walks
12 alternating dumbbell snatches
15 box jump or step overs
W: 20lb dumbbell, 20in box
​M: 35lb dumbbell, 24in box

Foundations

15-minutes of:
3 5ft bear crawls
12 alternating dumbbell snatches
15 box step-overs

W: 10lb dumbbell, 12in box
M: 20lb dumbbell, 12in box

Post scores and scales to comments. If you are signed up for the Open, log-in to the Games app or website and submit your score if judged or video for review.
0 Comments

220223

2/23/2022

0 Comments

 
The workouts leading into the CrossFit Open, starting February 24th - March 14th, will reflect three versions that will follow or be similar to how the workouts in the Open will appear and vary from division to division.

​These workouts and movements may not be in the Open exactly as they appear below, but this will be a good guide as to which version of each workout to do based on skill level when the workouts are released at the end of each week. 

To sign up for the Open click here.

Workout of the Day

3 rounds for time of: 
Run 200 meters
20 knees to elbows
Run 200 meters
20 dumbbell thrusters

M: 40 lb dumbbells
W: 25 lb dumbbells

This workout is a triplet combining all three modalities: monostructural + gymnastic + weight lifting. The workout has a moderate amount of reps of both knees to elbows and dumbbell thrusters. The thrusters are slightly lighter than normal weight, which should allow for slightly larger sets and/or less rest. 20 reps per round can be maintained for advanced athletes, however most will need to break that work into 2-3 sets. The workout is split up like two small couplet per round where the run is going constantly interfere with the weight lifting and gymnastic exercise. The run are very short, but all-together add up to a moderate amount of distance. This workout is going to be a great full body conditioning session. 

Scaled

3 rounds for time of: 
200 meter run
15 knees to elbows
200 meter run
15 dumbbell thrusters

M: 30 lb dumbbells
W: 20 lb dumbbells

At Home/Foundations

3 rounds for time of: 
200 meter run/walk
20 sit ups
200 meter run/walk
​20 back pack thrusters

Post scores and scales to comments.
0 Comments

220222

2/22/2022

0 Comments

 
The workouts leading into the CrossFit Open, starting February 24th - March 14th, will reflect three versions that will follow or be similar to how the workouts in the Open will appear and vary from division to division.

​These workouts and movements may not be in the Open exactly as they appear below, but this will be a good guide as to which version of each workout to do based on skill level when the workouts are released at the end of each week. 

To sign up for the Open click here.

Workout of the day

 Weighted Pull-ups
3-3-3-3-3 reps

This upper body day is meant to be as heavy as possible for each set with as much rest as needed between sets. If weighted pull-ups are not an option, unweighted pull-ups or strict banded/leg assisted pull-ups are great option. Consider practicing some "Lock Offs" (Holding the chin over the bar at the top position) if the finishing position of the pull-up is challenging. Athlete's using assistance may need to increase the overall volume to sets of 4-6 reps as while practicing full range of motion.

Scaled

Pull-ups
​3-3-3-3-3 reps

Foundations

Candlesticks
5-5-5-5-5 reps

Review this video and practice a few variations. Choose a challenging option that feels tough for 3 but still allows for 5 reps to be completed slow and controlled with plenty of rest between sets. 

​Post scores and scales to comments. 
0 Comments

220220

2/20/2022

0 Comments

 

Workout of the day

4 rounds for time of:
20 squat cleans
800-meter run

M:115lb
​W:75lb

This workout is a couplet combining to lower body exercises. The reps and distance of the run are moderate and will need to be paced so that excessive resting is not needed. The loading on the barbell is also moderate, but should be light enough to do fast singles or quick sets with minimal rest. The overall fatigue of the legs will play a major factor so going the pace you want to be moving in the last round from the get go will help keep this workout balanced without red-lining too soon. The runs should be 4-5 minutes or 3 for faster athletes. This is 2-miles worth of running and 80 squat cleans, so expect this workout to be longer and more cardiovascular endurance focused. 

Scaled

4 rounds for time of:
20 squat cleans
600-meter run

M:75lb
​W:55lb

At Home/Foundations

3 rounds of:
20 squats
400-meter run

Increase the distance of the run or add weight to the squat to make this at home version of the workout more challenging. Reduce the number of squats or do a sit to stand variation to a chair to scale the difficulty of this workout as needed. 

Post scores and scales to comments.
0 Comments

220219

2/18/2022

0 Comments

 
The workouts leading into the CrossFit Open, starting February 24th - March 14th, will reflect three versions that will follow or be similar to how the workouts in the Open will appear and vary from division to division.

​These workouts and movements may not be in the Open exactly as they appear below, but this will be a good guide as to which version of each workout to do based on skill level when the workouts are released at the end of each week. 

To sign up for the Open click here.

Workout of the day

30 rope climbs, 15ft ascents

This workout is a single modality day focusing on upper body pulling stamina. Utilizing an effective foot wrap help limit overall fatigue and loss of grip later in the workout. Newer athletes should scale to a rope pulling variation like pull from sit to stands or pull-ups with a foot wrap to build confidence and familiarity on the rope. Reducing the overall distance or reps required is also a great way for intermediate athletes to practice this high level skill. 

Scaled

30 rope climbs, 12ft ascents

At Home/Foundations

Every minute on the minute for 20-minutes of:
5 right arm backpack rows
5 left arm backpack rows
5 burpees

This workout tries to preserve the stimulus of pulling by targeting the arms individually and then adding a full body conditioning movement to replicate the wrap and stand portion of the climb. To increase difficulty, use more load on the rows or add more reps per arm. To decrease difficulty perform burpees without the push-up. Review the single arm dumbbell row to have a general idea about stance and body position for the single arm row here.

​Post scores and scales to comments
0 Comments

220218

2/18/2022

0 Comments

 
The workouts leading into the CrossFit Open, starting February 24th - March 14th, will reflect three versions that will follow or be similar to how the workouts in the Open will appear and vary from division to division.

​These workouts and movements may not be in the Open exactly as they appear below, but this will be a good guide as to which version of each workout to do based on skill level when the workouts are released at the end of each week. 

To sign up for the Open click here.

Workout of the day

Thruster
3-3-3-3-3-3-3 reps

This is heavy day working both the lower and upper body body. For most the limiter on this workout is going to be the overhead pushing portion of this exercise. All athletes should focus on keeping the bar path over the middle of the foot and keeping the bar in contact with the shoulders in a front rack position for the squat. Newer athletes may need a target to squat to, or even a bench to perform reps from with pauses at the bottom and top to practice positioning. Athletes who have sound mechanics should be attempting a relatively heavy load for each set. 

Scaled

Thruster
5-5-5-3-3-3 reps

At Home/Foundations

Tabata Backpack Thrusters
8 rounds for as many reps as possible of:
20-seconds of backpack thrusters
10-seconds rest

Backpacks or other household objects are great subs for performing loaded exercises at home, plus this variation is practical to moving actual objects. Backpacks are also considerably lighter, which is great for newer athletes to practice with, but also allows for intermediate athletes to push the pace while staying with-in sound mechanics. 

Post scores and scales to comments. 
0 Comments

220216

2/16/2022

2 Comments

 
The workouts leading into the CrossFit Open, starting February 24th - March 14th, will reflect three versions that will follow or be similar to how the workouts in the Open will appear and vary from division to division.

​These workouts and movements may not be in the Open exactly as they appear below, but this will be a good guide as to which version of each workout to do based on skill level when the workouts are released at the end of each week. 

To sign up for the Open click here.

Workout of the day

For Time:
Row 5000-meters

Scaled

For Time:
Row 3000-meters

At Home/Foundations

For Time:
​Run/walk 5000-meters or as far as possible in 20-minutes
2 Comments

220215

2/14/2022

0 Comments

 
The workouts leading into the CrossFit Open, starting February 24th - March 14th, will reflect three versions that will follow or be similar to how the workouts in the Open will appear and vary from division to division.

​These workouts and movements may not be in the Open exactly as they appear below, but this will be a good guide as to which version of each workout to do based on skill level when the workouts are released at the end of each week. 

To sign up for the Open click here.

And then,

Order a CrossFit AFK Open 2022 shirt here!

Workout of the day

For total reps of:
3 sets of shoulder presses, 2/3 body weight
3 sets of strict pull-ups
3 sets of push presses, 2/3 body weight
3 sets of strict pull-ups
3 sets of push jerks, 2/3 body weight
3 sets of strict pull-ups
Rest precisely 30-seconds between sets.

This workout is an upper body day focusing on pushing variations and strict pulling. Pacing should be with 3-5 reps before failure. Exercises should be scaled to a version of the movement or load that allows for close to 20 reps or more when fresh. The pull-ups stay strict and will likely drop off dramatically as 30-seconds is a short rest. The pressing movements change to allow for more core to extremity (hip and leg drive) which will allow those reps per sets to hold closer to the starting round. 

Scaled

For total reps of:
3 sets of shoulder presses, empty barbell
3 sets of ring rows
3 sets of push presses, empty barbell
3 sets of ring rows
3 sets of push jerks, empty barbell
3 sets of ring rows
Rest precisely 30-seconds between sets.

At Home/Foundations

For total reps of:
2 sets of pike push-ups or foot elevated push-ups
2 sets of back pack bent over rows
2 sets of push-ups
2 sets of back pack bent over rows
2 sets of kneeling push-ups or hands elevated push-ups
2 sets of back pack bent over rows
Rest precisely 30-seconds between sets.

Scale the push-ups to variations that allow for 10 or more reps per set, even if this means using the same version for every set to allow for more volume and practice. The backpack should be loaded with books or other household objects to allow for no more than 20-25 reps per set. If the load is too light and limited, perform the reps to a tempo of 2-3 seconds up and down (eccentric/concentric). 

​Post scores and scales to comments. 

0 Comments

220214

2/14/2022

1 Comment

 
The workouts leading into the CrossFit Open, starting February 24th - March 14th, will reflect three versions that will follow or be similar to how the workouts in the Open will appear and vary from division to division.

​These workouts and movements may not be in the Open exactly as they appear below, but this will be a good guide as to which version of each workout to do based on skill level when the workouts are released at the end of each week. 

To sign up for the Open click here.

Workout of the day

For Time:
10 single leg squats
20 double-unders
20 single leg squats
40 double-unders
30 single leg squats
60 double-unders
40 single leg squats
80 double-unders
50 single leg squats
​100 double-unders

Scaled

10 single leg squats to a box above parallel
20 single-unders
20 single leg squats to a box above parallel
40 single-unders
30 single leg squats to a box above parallel
60 single-unders

At home/foundations

10 lunge steps
20 jumping jacks
20 lunge steps
40 jumping jacks
30 lunge steps
60 jumping jacks

​Post scores and scales to comments.
1 Comment

220212

2/12/2022

0 Comments

 

Workout of the day

3 rounds for time of:
15 kettlebell swings
20 box jumps
250-meter row

W: 35lb kettlebell, 20in box
M: 53lb kettlebell, 24in box

This workout combine several lower body dominate exercises at low to moderate reps. This can be sprinted for experienced athletes who know their 250-meter pace, and have a rhythm for box jumps. The swings, box jump, and row use the hip very similarly but just different enough that most athletes will need to pace this workout to manage fatigue from these three similar exercises. 

Workout at home

3 rounds of:
15 back pack swings
20 stair jumps or step-ups
250-meter run

Athletes should choose a height for box jumps or steps-up that they are comfortable jumping too under fatigue. 

​Post scores and scales to comments. 
0 Comments

220211

2/11/2022

0 Comments

 

Workout of the day

6 rounds for time of:
5 hang power cleans
10 weighted lunges

W: 105lb
M: 155lb

Then, 
4-minutes of:
Handstand walk as far as possible

This workout is a two part piece targeting lower body and then upper body. The load used for this workout should be something that can allow for unbroken rounds early on with quick breaks in the transitions in the later rounds. The longer the bar stays off the ground the quicker and more effective this workout will be. Rest as needed before attempting the handstand walk. having sections of 5-50ft depending on skill level will help to keep track of total distance traveled. 

Workout at home

6 rounds of:
5 deck squats
20 jumping lunges

Then,
4-minutes of:
​Handstand or plank practice

This workout is going to challenge the lower body and then finish with some upper body skill work. This workout is entirely body weight and can be completed in most spaces with enough floor space for the deck squats (a candle stick + squat variation). Reduce the rounds to 4 or 5 to decrease difficulty. 

Post scores for both the 6 rounds and handstand walk distance along with any scales to comments. 
0 Comments

220210

2/10/2022

0 Comments

 

Workout of the day

Complete as many rounds as possible in 12-minutes of:
10 right arm dumbbell overhead squats
5 bar muscle-ups
10 left arm dumbbell overhead squats
15 toes-to-bar

W: 35lb
M: 50lb

This workout is a triplet combining two higher skill gymnastic movements with a high skill weight lifting exercise. The overall demand for this workout is full body, however the majority of the effect this workout will have will be stamina of the upper body and midline. The load for the dumbbell should be something that can be used for many unbroken sets of 10 per arm. This will be challenging because most people have a dominate arm and non dominate arm that will balanced out during this workout. The sets of hanging bar work should be a rep range that can be done unbroken for a few rounds with a few breaks in the later rounds. Choose variations of each exercise that eliminates the need for long breaks. 

Workout at home

12-minutes of:
10 single arm soup can squats
3 wall walks
10 single arm soup can squats
15 V-ups

This workout is substituting muscle-ups for wall walks which will preserves the challenging upper body exercise paired with the single arm squats. V-ups are a great modification if a pull-up bar is not available. The overall reps and range of motion for should be scaled to allow for correct mechanics. If mechanics, like a strong and stable midline during the squats and wall walk, and control in the overhead position on hollow on the floor for V-ups, are sound, then range of motion can be increased. 

Post scores and scales to comments. 
0 Comments

220208

2/8/2022

0 Comments

 

Workout of the day

5 rounds for time of:
35 double-unders
​200-meter run

This is a sprint. This couplet combines two monostructural exercises in short sets that create a fast lower body conditioning workout. Newer athletes should perform single-unders or as many double-unders as possible in one attempt up to 35 to keep the intensity of this workout high. The run is short and the set of jump rope is small enough that transitioning and avoiding trips on the rope will greatly affect overall time to complete. 

Workout at home

5 rounds of:
35 jumping jacks
200-meter run

The distance on the run and reps for the jumping jacks can be reduced so that each round is close to 1-minute, and not going over 2-minutes for completion. This will be very demanding on the lower body for newer athletes, so reducing the round to 3 or 4 is also a great option for decreasing the difficulty and keeping the intensity up to have a better and more effective workout. 

​Post scores and scales to comments. 
0 Comments

220207

2/8/2022

0 Comments

 

Workout of the day

3 rounds for time of:
25 deadlifts
1K Bike

W: 155lb
M: 225lb

This workout is a couplet of two lower body exercises. The bike is relatively short and can be completed on any style bike. The deadlift is at a moderate loading with a higher rep scheme. Break the deadlifts per round up into workable chunks that allow for great technique to be maintained. Bike at a pace that allows for quick transition back into this deadlift-y workout. 

Workout at home

3 rounds of:
35 back pack deadlifts
2-minute plank hold

This workout will challenge the mid-line, as both exercises demand stability it different ways. Choose a duration of plank and load for deadlift that can be completed in 4 sets or less per round. 

​Post scores and scales to comments. 

0 Comments

220206

2/6/2022

0 Comments

 

Workout of the day

Time-Priority Fran
Complete as many reps as possible of:
60-seconds of thrusters
60-seconds of pull-ups
45-seconds of thrusters
45-seconds of pull-ups
30-seconds of thrusters
30-seconds of pull-ups

W: 65lb
M: 95lb

This couplet combines the classic thruster/pull-up complementary theme. What one exercise is missing, the other makes up for it. This version of Fran sets the clock at under 5-minutes. Newer athletes who have not completed Fran should reduce the load of the thruster and pick a pull-up variation that allows them to keep moving with very little rest. Intermediate and advanced athletes can base their performance off their previous Fran time. 

Workout at home

Complete as many reps as possible of:
60-seconds of back pack thrusters
60-seconds of sit-ups
45-seconds of back pack thrusters
45-seconds of sit-ups
30-seconds of back pack thrusters
30-seconds of sit-ups

This version of the workout substitutes sit-ups for pull-ups for athletes that do not have access pull-up bar. The sit-up will still challenge the mid-line through flexion and extension similar to a kip for pull-ups during conditioning workouts, without stepping into the demands of the thrusters.

Post scores and scales to comments.
0 Comments

220204

2/4/2022

0 Comments

 

Workout of the day

Freestyle Diane
45 reps of each for time:
Deadlifts
Handstand Push-ups

Partition as needed to complete 45 reps of each exercise as quickly as possible. 

W: 115lb
M: 225lb

Newer athletes should attempt this workout with a reduced load and challenging version of push-up. The classic 21-15-9 rep scheme will be the best option for most athletes. Intermediate and advanced athletes who have performed this workout many times before should attempt the rep scheme that allows them best to complete the work prescribed. 

Workout at home

45 reps, any way any how of:
Single leg back pack deadlifts, each leg
Handstand push-ups

​Post scores and scales to comments.
0 Comments

220203

2/3/2022

0 Comments

 

Workout of the day

For Time:
60 sit-ups
50 toes-to-bars
40 GHD sit-ups
30 pull-ups
20 strict pull-ups
10 bar muscle-ups

This workout is a chipper filled with mid-line and upper body pulling exercises. The skill needed for the earlier exercises is lower and progressively increases. The rep scheme also decreases as the skill demand/strength increases. Each exercise should be a version that can be completed a few sets each before moving on to the next.

Workout at home

For Time:
60 sit-ups
50 laying leg raises
40 straight leg sit-ups
30 bent over rows, with a back pack
20 single arm rows, each arm with a back pack
10 ground to overheads, with a back pack

To decrease difficulty, decrease the overall volume of the exercise as needed to be able to complete each movement a few sets with quick rest. 

​Post scores and scales to comments. 
0 Comments

220202

2/2/2022

0 Comments

 

Workout of the day

2 rounds of:
1-minute of cleans
3-minutes rest
1-minute of cleans
3-minutes rest
1-minute of cleans
3-minutes rest

-Increase load from minute to minute and maintain as much unbroken, touch and go reps as possible.

W: 110lb-125lb-135lb
​M 165lb-185lb-205lb

This workout is focusing on moderate weight cleans, any version, in the form of barbell cycling. This is sneaky conditioning as each 1-minute interval will absolutely challenge stamina and cardiovascular endurance. 3-minutes will be plenty of rest to recovery early on however overall fatigue will set in during the later rounds and if the load is not scaled appropriately to something that can be maintained. This is similar to doing 200-400 meter sprints at the track, but with a barbell. A goal for intermediate athletes would be to match their reps completed from the first three loads to the second three repeated loads. 

2 rounds of:
1-minute of push-ups
3-minutes rest
1-minute of pike push-ups, with feet on the floor
3-minutes rest
1-minute of handstand push-ups, or piked push-ups with feet elevated
3-minutes rest

Chose a push-up variation that can be maintained quickly with solid midline stability and upper body control and increase the difficulty of the push-up to ramp up per interval. To decrease difficulty perform kneeling or elevated push-ups or use the same variation of push-up each round. 
​
Post scores and scales to comments. 
0 Comments

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