AH
CFL3 · USAW
ACE HOLLOWAY
HEAD COACH · OWNER
Programs every WOD. Twelve years coaching. Competed at Regionals 2018.
★ WOD TODAY · "FRAN" · 21-15-9★ ON-RAMP STARTS MON · 6 SPOTS LEFT★ OPEN GYM SAT 9–12★ COMP TEAM 11AM SAT★ WOD TODAY · "FRAN" · 21-15-9★ ON-RAMP STARTS MON · 6 SPOTS LEFT★ OPEN GYM SAT 9–12★ COMP TEAM 11AM SAT★ WOD TODAY · "FRAN" · 21-15-9★ ON-RAMP STARTS MON · 6 SPOTS LEFT★ OPEN GYM SAT 9–12★ COMP TEAM 11AM SAT★ WOD TODAY · "FRAN" · 21-15-9★ ON-RAMP STARTS MON · 6 SPOTS LEFT★ OPEN GYM SAT 9–12★ COMP TEAM 11AM SAT★ WOD TODAY · "FRAN" · 21-15-9★ ON-RAMP STARTS MON · 6 SPOTS LEFT★ OPEN GYM SAT 9–12★ COMP TEAM 11AM SAT★ WOD TODAY · "FRAN" · 21-15-9★ ON-RAMP STARTS MON · 6 SPOTS LEFT★ OPEN GYM SAT 9–12★ COMP TEAM 11AM SAT
OPEN 5AM · CLOSED SUNDAYS
THE WORKWORKS.SHOW UP.
A no-nonsense CrossFit box with a six-week on-ramp, programmed WODs you can read, and coaches who learned this the hard way.
● LIVE BOARDFRI 6:00 AM
TODAY · WOD
FRAN
21–15–9 · FOR TIME
MOVEMENTS
- Thrusters95 / 65 lb · full extension
- Pull-upsChest to bar at the top of class
BEAT THE BOARD
Sub-5:00 Rx posts on the whiteboard. Top three of the day buy the post-class coffee. Or you do.
12
CLASSES / DAY
6
WEEK ON-RAMP
8
CERTIFIED COACHES
$179
MO · NO CONTRACT
THE BOX
HARD PROGRAMMING.
HONEST COACHING.
Six-week on-ramp before you touch a barbell at speed. After that, twelve classes a day, programmed by our head coach with a written rationale you can read. No bullshit. No Instagram movements. No foam-rolling theater.
- 016-week on-rampRequired for every new athlete. Cohort starts the first Monday of every month.
- 0212 classes / dayFive AM through eight PM, weekdays. Lunch class at noon every day.
- 03Open gym SaturdaysNine to noon. Run your own session. Coach on the floor.
- 04$179 / monthMonth-to-month. No contracts, no cancellation fees.
THIS WEEK'S PROGRAMMING
THE BOARD.
MON
4 CLASS
5:00 AM
WOD · Fran
Ace · RX
6:00 AM
WOD
Reese · RX
12:00 PM
WOD
Ace · SCALED
6:30 PM
Strength
Reese · SCALED
TUE
4 CLASS
5:00 AM
On-ramp
Ace · ONRAMP
6:00 AM
WOD
Reese · RX
12:00 PM
WOD
Ace · SCALED
7:00 PM
Olympic
Reese · RX
WED
4 CLASS
5:00 AM
WOD
Reese · RX
6:00 AM
WOD
Ace · RX
12:00 PM
Mobility
Reese · ONRAMP
6:30 PM
WOD
Ace · RX
THU
4 CLASS
5:00 AM
WOD
Ace · SCALED
6:00 AM
WOD
Reese · RX
12:00 PM
WOD
Ace · SCALED
7:00 PM
Strength
Reese · SCALED
FRI
4 CLASS
5:00 AM
WOD
Reese · RX
6:00 AM
WOD
Ace · RX
12:00 PM
HERO WOD
Ace · RX
6:30 PM
Open WOD
Reese · SCALED
SAT
2 CLASS
9:00 AM
Open gym
Ace · ONRAMP
10:30 AM
Comp team
Reese · RX
RxScaledOn-rampPROGRAMMED BY ACE HOLLOWAY · L3
THE BENCH
COACHES WHO LEARNED IT
THE HARD WAY.
RP
CFL2 · USAPL
REESE PARK
STRENGTH
Powerlifting background. Leads the strength cycle and the comp team.
MV
CFL2 · CSCS
MARI VEGA
GYMNASTICS
Ex-collegiate gymnast. Runs the rings, the bars, and the handstand clinic.
JC
CFL1 · NASM
JON COLE
CONDITIONING
Triathlete. Runs the lunch class and the open-gym Saturday flow.
SIX-WEEK ON-RAMP · STARTS THE FIRST MONDAY OF EVERY MONTH
LEARN THE LIFTS
BEFORE YOU LIFT FOR TIME.
Twelve sessions, twice a week, in small groups of eight. By week six you'll know every movement on the board and where your body actually breaks down.
WK 1–2
Squat · press · pull
WK 3
Olympic lifts
WK 4–5
Gymnastics
WK 6
Test day
MEMBERSHIPS
ONE BOX. ONE PRICE. NO BS.
On-ramp
$249/ 6 WEEKS
Required for new athletes. Twelve sessions, small groups of eight.
- +12 sessions in 6 weeks
- +Movement screen included
- +Roll into membership at $99 first mo
- +Cohort starts first Mon monthly
Most chosen
Member
$179/ MO
Unlimited classes. Month-to-month. No contracts.
- +All 12 daily classes
- +Open gym Saturdays
- +Member app + whiteboard
- +Bring a friend twice a month
Drop-in
$30/ CLASS
Visiting? Already CrossFit experienced? Walk in.
- +Any single class
- +Includes equipment
- +Discount for visiting affiliates
- +No commitment