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CrossFit is a core strength-and-conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of 10 recognized fitness domains. They are cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.

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This is  a circuit style workout that our  Jonathan Douglas runs. It is a lot of body weight movements for about 30-45 minutes of moving. For those of you looking for longer aerobic style workouts, this is for you. We also recommend bringing your friends to this as it is movements that will benefit and improve form. “Music and movement … all you need sometimes “ Coach – JD


Are your heels coming off the ground in your overhead squat? Is it impossible for you to do a handstand because your shoulders are so tight? How are your pistols? Can you get down there?

Practicing basic yoga poses like downward facing dog, warrior two, and pigeon (just to name a few) help reinforce external rotation of the hip and shoulder necessary for many basic movements of CrossFit. Performing these yoga shapes consistently helps improve your overall mobility.

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