A 30 min Workout?

We know sometimes, you just don’t have an hour  to give to get your workout in. We get it, there is so much going on.

Do you have 30 min?  Great!  If you are in a RUSH, crunched for time, you can join our new RUSH class. It’s 30 min long, designed to get you in and out.  It’s a combination of Warmup, mobility, and endurance, with light weights.

Now offered at Heights on Tuesday and Thursday mornings at 9:30am.

Have a friend that needs an assist on starting their fitness Journey but are a little scared of CrossFit?  Show them RUSH.


Back Squat gainz

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For the next 8 weeks, we will be applying a principle in strength and conditioning known as The Principle of Progressive Overload.

We will be targeting one movement: our back squat.

Beginning at high reps with low weight, we will have a systematic approach to gradually work to low reps with high weight over the 8 week period.

Progressive overloading is effective because it places stress on your muscles, which results in your body adapting to the stimulus.

We will have a back squatting session one time per week during CrossFit class. The dates that we will be back squatting will be posted on the anouncements in Wodify.

If you want to see gains in your back squat, make sure you attend all back squatting dates and be accurate on your percentages throughout sets.


Check out this Educational video from Juggernaut Training on Progressive Overload.

August 2016 Gym Challenge

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August will be “Make Your Own Challenge” Challenge.

What are your goals for August?

What can you do to achieve it?


Write it on the board and commit to it!

New Class & Time!

Are you hitting that RX button pretty much all the time?  Great! That is the goal: Get stronger, move faster, recover, repeat.

Starting  Monday, July 11th, we will be opening up 1 hour class: Monday and Wednesday at 4:30pm @AD and being instructed by Coach Theo.

This program is designed to accommodate the goals of athletes looking to maximize their potential as an athlete.

Athlete Off Season Program: Our off-season program caters to the athlete who would like to build strength, improve on their gymnastics skills and work on positioning in the Olympic lifts, all with an appropriate volume load so as to maximize recovery. Improving mobility is one of the primary goals of this program as well as building foundational strength and improving aerobic capacity. 


This Class is open for everyone however, this class is geared for the next stage.  If you are on the fence, feel free to email theo@crossfithtown.com.

July 2016 Gym Challenge

Our monthly Challenges are designed to help you acheive a movement you currently can not do.

For the month of July, Accumulate:

RX+: 200 weighted Ring Dips

RX: 300 Ring Dips

Orange: 350 Banded Ring Dips




Flex Friday

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We know not all athletes are alike. In fact, we know that what works for one, does not work for another.  We all need to strength train. However, how we apply that can vary.  Some need more strength focus while others need more endurance.


On the last Friday of the month, we will give you the option to choose your own adventure!

We will host a Strength wod at one location & an H|X wod at the other location.


You can then pick which you prefer.


Flex | Friday