Workout Of the Day



Warm-up 5 Push Ups 10 Sit Ups 30 Sec Side plank ES 30 Sec Quad Stretch ES 30 Sec Couch Stretch ES WOD For time: 5k run or 5k row or 5k bike



Warm-up 2x 30 Boxer Shuffle 10 Pike toe Touches 10 Reverse Lunges 10 Lateral Lunges 10 Plank Shoulder Taps 10 Plank Jacks 5 Burpees Metcon 5 Rounds for time 60 Double Unders (120 singles) 20 Squat Jumps 20 Reverse Lunges 10 Burpees                



Warm-up 1 min Jump Rope/Pogo Jumps 2x  (:20 on / :10 off) Air Squats Samson Lunges Sit-ups Plank Plank Rainbows Plank Jacks Metcon 4 Rounds 25 DB Deadlifts 12 DB Front Squats 12 DB Push Press 20 Sit-ups                

Our Team

Coach Collier ‘Chill’ Hill


Coach Toby Moore

CF-L2, CF Weightlifting Certified

Coach Wesley Hill


Coach Steve Kanoza

CF-L1, USAW Certified Weightlifting Coach L-1

Coach Dan Neil

CF-L2, CF Weightlifting Certified, CF Gymnastics, Crossfit Mobility, Crossroads Adaptive Coach


Latest News


February Athlete of the Month

    •••Feb Athlete of the Month••• We are so honored to call this badass our Feb Athlete of the Month. Cynthia is a badass. She always puts her heart and soul on the mat. Never complains and always gets the job done! This girl is always smiling and is always ready to RX whatever […]


January Athlete of the Month

  •••Athlete of the Month••• Congratulations Rob B.! We are very honored to have you as our Athlete of the month. You always work so hard and have come a long way, and it shows.   Rob has been working so hard since he started CF and we remember when a full squat was nonexistent […]


Pain Relief Techniques



March Athlete of the Month

•••Athlete of the Month•••   A big congratulations to one of our OG at CFET Kirsten Pelot! You have been through so much and somehow you still manage to get your butt in the gym, and work as hard as you possibly can. You are truly an amazing athlete and we couldn’t be more proud […]


April Athlete of the Month

•••Athlete of the Month•••   Congratulations Jacki! How cool is this, such a quiet athlete, but her hard work shows loudly. Jacki have been doing great in class and it shows. She is teachable and such a fun athlete to push through her own boundaries.   It’s truly an honor to have you as our […]


May Athlete of the Month

  •••May Athlete of the Month•••   Congratulations  Aeja! This woman is a hard worker. Since starting CF, she has shown excellence and progress. Put any challenges in front of her and she will try it with no hesitation. It is always a treat to have this young athlete in the box. She is […]