Workout Of the Day



Warm-up 50 Jump Rope 10 Push-ups 10 Good Mornings 10 Air Thrusters 10 Sit-ups 2x 3D Leg Swings   Mobility 1min Cat Cow 1min Thread the Needle 1min Lizards   Strength Bench Press 5-5-3-3-2-2   WOD For Time 1-2-3-4-5-6-7-8-9-10 DB Deadlifts 2×35/20 Devil’s Press 100m Run in between working sets Cooldown BB Quad Smash   […]



Warm-up 200m Run 15 Air Squats 10 Reverse Lunges 5 Burpees 2x Then 25’ Knee Hugs 25’ Lateral Lunges 25’ Pike Walk 25’ Quad Walk 25’ Hurdles 25’ Inchworm MOBILITY 1min Pigeon Stretch 1min Deep Squat PVC   STRENGTH Take 12min and complete Back Squats  5-5-3-3-2-2 WOD 5 Rounds 500m Row 5 Curtis P’s 95/65 […]



Warmup 50′ Samson Lunge 50′ Pike Walk 50′ Quad Walk 50′ Side Shuffle 2x 5 Pushups 3 Kip Swings 2 Pullups Mobility PVC Strength Behind the Neck Push Press 3 – 3 – 3 – 3 – 3 Core Tabata (alternate movements) 20sec Hollow Hold 6 Good Mornings 45/35 WOD 18min AMRAP 5 Deadlift 225/155 […]

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 […]