Strength
Back Squat
5×5@72.5%
WOD
18 Front Rack Alternating Reverse Lunge (115/85 lbs)
1 Rope Climb
14 Front Rack Alternating Reverse Lunge (115/85 lbs)
2 Rope Climbs
10 Front Rack Alternating Reverse Lunge (115/85 lbs)
3 Rope Climbs
6 Front Rack Alternating Reverse Lunge (115/85 lbs)
4 Rope Climbs
2 Front Rack Alternating Reverse Lunge (115/85 lbs)
5 Rope Climbs
Our classes are tailored to suit your fitness/experience level.
Monday thru Friday – 5:30 am, 9:15 am, Noon, 4:30 pm, 5:30 pm
Monday, Wednesday, Friday – 6:30am
Saturday – 9:00 am
Experienced drop-ins are welcome.
Our primary goal as trainers is to help you push through the physical and mental barriers that are preventing you from being the person you want to be.
Owner of BlackFly CrossFit with 6 years of CrossFit coaching experience. CrossFit Olympic Weightlifting Certification. Level 2 CrossFit Trainer.
Student at Metropolitan State University studying business management. 6 years of gymnastics and 5 years CrossFit experience. 4 years as a competitive weightlifter with a goal of making an international team. Level 1 CrossFit Trainer.
Despite the significant demands of being a Project Manager for a heavy/civil construction company, Paul manages to carve out time to coach. This is due to his passion for CrossFit and his desire to help others. Level 1 CrossFit Trainer.
Lifelong athlete and fitness enthusiast – powerlifting, bodybuilding, cycling, running, yoga. 4 years of CrossFit coaching experience. RYT200 Certified Yoga Teacher, Level One Certification – Baptiste Power Yoga, Level 1 CrossFit Trainer.
Student at Northern Michigan University studying Exercise Science and Nutrition. Resident Weightlifter at Olympic Training Site and pursuing CrossFit Regionals for 2018. Level 1 CrossFit Trainer.
Student at Northern Michigan University studying Business Management and Criminal Justice. Resident Weightlifter at Olympic Training Site. 14 years of gymnastics experience. Level 1 CrossFit Trainer.
You'll make new friends who share an unusual commitment to continuously improving their fitness. We all support, encourage, challenge, and teach one another.
info@blackflycrossfit.com