USAW Courses

We will be hosting the USAW L1 and L2 course this year. Follow the links for the course you would like to attend.

USAW L1 Sports Performance Coaches Course

USAW L2 Advanced Sports Performance Coaches Course


New Shirts and Tanks

The pre-order for our first batch of shirts and tanks for 2016 is now up at the gym. We our offering shirts or tanks for both men and women. As usual they are $25 each, just specify your size and style when you pre pay.


2016 Body Composition Challenge

Well guys it's about that time of year again. Usually at this time we do our annual paleo challenge. This year we decided to try something different and do a overall body composition challenge. So with that being said the goal will be overall change whether it's weight loss or muscle gain. The end goal would be to lower body fat and gain lean muscle. For some the amount of lean muscle to be gained might be different. With this challenge you can eat clean however you want. Some may choose to do the paleo route while some just may need to clean up their diet and cut out junk food and snacking. Working hard in the gym will be a must but more importantly adjusting the diet is the biggest challenge. Our best recommendation is to figure out your total caloric intake for the day and time out your eating. What we find works best is eating every 4 hours trying to get in about five balanced meals a day. An example of this would be an individual that needs 2500 calories a day to maintain their body fat and muscle mass. They would eat five meals a day every 3-4 hours getting close to 500 calories a meal of clean and well balanced food. When we say balanced we mean the right amount of protein, carbs and fats to get that caloric load. If you choose to do the paleo or close to paleo you just need to cut out dairy, high glycemic carbs, oats, rice and grains. But more importantly cut out the processed sugars. The Body Fat Test truck will be back out Feb. 5th for those that want to re-test or test. This is a great tool to see where you are at and get a caloric map to find out exactly how many calories you need to take in to meet your goals. The sign up link is here on the site and also on our FB page. This years challenge will begin on Feb. 1st and run for 30 days till March 1st.

What we will need from you prior to Feb. 1st:

Before pictures (front, back and side) no nudes but we need to see what is going on.

Before measurements (waist and hips).

Before weight.

$20 buy in.

What we will need post challenge end date:

After pictures, post weight and post measurements.

Winner takes all and they will receive:

Cash pot of all buy in money, Progenex gift bag, 1 month free unlimited membership, a free t-shirt and possibly more items to come.

Please see me for any questions and advice. Just to give you an idea of what I do to maintain is I work out 5-6 days a week. As for my eating I use a Isagenix meal shake for breakfast and post dinner. My lunch and dinner is a Cater Me Fit meal with a meal made between lunch and dinner. On the weekends I still do my shakes but also make my own meals using meats we get from Al Rosas The Organic Chef. Both Cater Me Fit and Al Rosas deliver directly to the gym. Here are the links to all these services for anyone interested in checking them out.

Just e-mail your photos and measurements to This e-mail address is being protected from spambots. You need JavaScript enabled to view it . Also, your money will need to be paid before Feb. 1st with cash or check.

Good Luck!!!

Coach J


Body Fat Test

The Body Fat Test will be back out on Feb. 5th for those interested. We suggest to those competing in next months body comp challenge to make use of this service as a tool to help meet your goals. Click the link to sign up for your spot.

X-Mas/ New Years Schedule

12/24 am classes only

12/25 closed

12/26 closed

12/31 am classes only

1/1 closed

Week of Thanksgiving Schedule

Mon-Wed (11/23-11/25): regular class schedule

Thu (11/26): 9-11am only (Saturday style wod)

Friday (11/27): pm classes only

Class Updates

Attention members: due to low attendance on the Friday night kids class we decided to discontinue it. Sorry to those that made it in, we tried but need more attendance to keep it. With that being said the Friday 6pm open gym will go back to a regular class time for both CrossFit and Weightlifting. Also, we did away with the 7pm class before because attendance dropped off. We still get asked about it so if there is a big enough demand for it we can look into bringing it back. Just let us know your input.

Barbell For Boobs 2015

We will be hosting Barbell for Boobs again next Saturday October 17th from 9am on. We have everyone signed up and ready to go so come on out to watch and have fun for a good cause.

The Body Fat Test

The Body Fat Test will be back out on October 27th from 4-7. Use the link below to sign up for a spot. If you wish to retest then use the code "retest" to receive 10% off.

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