Partner WOD:
20 min AMRAP:
12 Single DB Goblet Squats (50/35 lbs)
12 Single DB Hang Clean & Jerks (50/35 lbs)
12 Single DB Snatches (50/35 lbs)
Do 12 Synchronized Burpees every 4 minutes starting at 0. (On minute 0, 4, 8, 12, etc.)
Split the work up between partners any way. Split the work up between arms any way.
CrossFit Classes:
Monday 5:30 am, 6:30 am, 9:15 am, Noon, 4:30 pm, 5:30 pm
Tuesday 5:30 am, 6:30 am, 9:15 am, Noon, 4:30 pm, 5:30 pm
Wednesday 5:30 am, 6:30 am, 9:15 am, Noon, 4:30 pm
Thursday 5:30 am, 6:30 am, 9:15 am, Noon, 4:30 pm, 5:30 pm
Friday 5:30 am, 6:30 am, 9:15 am, Noon, 4:30 pm, 5:30 pm
Saturday 9:00 am
Kids Fitness Classes:
Wednesday 5:30 pm
Saturday 10:00 am
Experienced drop-ins are welcome, single and couple options available – go here, select your class, follow prompts to sign up!
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.
Co-owner of BlackFly CrossFit
Level 1 CrossFit Trainer
Co-owner of BlackFly CrossFit
Level 1 CrossFit Trainer
Level 1 CrossFit Trainer
Level 1 CrossFit Trainer
Level 1 CrossFit Trainer
Level 1 CrossFit Trainer
Level 1 CrossFit Trainer
Level 1 CrossFit Trainer
Level 1 CrossFit Trainer
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.comTraditional group CrossFit classes - constantly varied functional movements executed at high intensity. Each class is lead by a certificate-carrying CrossFit trainer who will take you through a directed warm-up, a lift or a skill, and finish with the Workout of the Day (WOD). Workouts will be tailored to match your current level of fitness and ability.
Sign-Up NowFitness classes aimed at teaching kids how to safely and effectively move their bodies while instilling in them a lifelong love of fitness. Each class will consist of lessons to build skills and high energy games to put the skills into practice in a fun way. Classes are aimed at kids ages 6-12. If your child is outside of this age range, feel free to contact us to discuss if it still might be a good fit.
Sign-Up NowWe offer personal training for those who want a customized, individual training program. Whether you're looking to improve balance/coordination and increase strength for daily living or looking to crush your next Tough Mudder, we will design a program to help you achieve your goals. No long term contracts or upsells, $50 per one hour session, and we'll take care of the rest. Feel free to contact us with any questions.
Sign-Up Now