<%@LANGUAGE="VBSCRIPT"%> <% Dim RS_WOD Dim RS_WOD_cmd Dim RS_WOD_numRows Set RS_WOD_cmd = Server.CreateObject ("ADODB.Command") RS_WOD_cmd.ActiveConnection = MM_outlier_STRING RS_WOD_cmd.CommandText = "SELECT * FROM WOD_Info ORDER BY WOD_Date DESC" RS_WOD_cmd.Prepared = true Set RS_WOD = RS_WOD_cmd.Execute RS_WOD_numRows = 0 %> Top Speed Crossfit
What is Fitness?

Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
Power - The ability of a muscular unit , or combination of muscular units, to apply maximum force in minimum time.
Speed - The ability to minimize the time cycle of a repeated movement.
Agility - The ability to minimize transition time from one movement pattern to another.
Mobility - the ability to maximize the range of motion at a given joint.
Endurance - The ability of body systems to process, deliver, store, and utilize energy.
(Ed. - Jim Crawley and Bruce Evans of Dynamax)

We strive for excellence in these 6 areas. Excellence in these areas has proven to produce the most well rounded, highest performing, bullet-proof athletes. However, too much focus on any one particular area, in time, invariably makes you weak in another. Balance, above all else, produces results.


Cole Worden


CrossFit is one of the fastest growing exercise programs around. This California based exercise program developed by Greg Glassman incorporates metabolic conditioning, Olympic Weightlifting, and gymnastics. Intensity and technique are the key to crossfit. Our CrossFit classes are led by experienced coaches, that have great attention to detail and have spent thousands of hours in the gym perfecting their craft, to help you meet your goals. This program is offered 7 days a week with both morning and evening classes.


Our Weightlifting classes are led by our USA Weightlifting Advanced Sports Performance (L2) coaches.  The goal of weightlifting is to find your maximum single lift over three attempts via the Snatch and the Clean & Jerk. The amount lifted is combined to produce the highest total. These movements are commonly used to increase functional strength and power. Our barbell program also incorporates Powerlifting which consists of movements such as the bench press, squat, and deadlift.

Strength and Speed Development

Our goal is to improve the efficiency of your movement while increasing the force behind it. Think of the fluid grace of someone like Christian Mccaffrey- launching straight ahead,, stopping on a dime, changing direction, and then leaping in the air. That's a perfect blend of movement efficiency and power behind that movement. In our 4 day a week program we will determine what type of athlete you are: Strength, Power, or Reactive and utilize our proven program to shore up your weaknesses, improve your movement efficiency, as well as the amount of force you can generate.

F.I.T. Hour

Our Female Intensive Training (FIT) Hour is a 2 Day a week, hybrid CrossFit and glute focused development program. The glute development aspect is inspired by "The Glute Guy" himself, Bret Contreras. You will spend a focused 30 minutes doing a science based program designed to not only improve the shape of your glutes but the strength of them as well. You will then finish up your hour and get your heart rate up, burn some calories and get those endorphins pumping with the CrossFit workout of the day (WOD).


Helpful Links

CrossFit Journal: The Performance-Based Lifestyle Resource











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