The Shop CrossFit

One of our favorite things about CrossFit Kids?

Watching kids discover what they're capable of.

Every class is filled with encouragement, teamwork, movement, and smiles. We love seeing confidence grow right alongside strength.

Interested in joining us next Thursday at 5:30 PM? Send us a message!

⏰ FINAL COUNTDOWN!

CrossFit Kids kicks off this Thursday at 5:30 PM!

If you've been thinking about signing your child up, now's the time.

Our goal is simple:
💪 Build confidence
🏃 Improve coordination
🤝 Encourage teamwork
🎉 Have fun

Whether your child plays sports or just needs a positive outlet to move and be active, we'd love to have them join us.

See you Thursday! 💛

⚔️ ACHILLES WEEK 3 ⚔️

This week continues to build on the foundation we've laid with a mix of Olympic lifting, gymnastics, aerobic capacity, and strength endurance. Expect plenty of opportunities to challenge your engine, refine your skills, and move some weight.

🔥 Monday
Olympic lifting takes center stage with Clean & Jerk complexes before tackling "The Wolf"—a test of thruster stamina and bar muscle-up capacity.

🔥 Tuesday
Lace up your running shoes. "Catch Me If You Can" combines running, rowing, and biking into a challenging aerobic test that rewards smart pacing and mental toughness.

🔥 Wednesday
Power Sn**ches followed by "Dream Within a Dream"—a fast-paced interval workout featuring double unders, dumbbell snatches, and burpees. Consistency will be key.

🔥 Thursday
Strength and stability day. Back Squats and Strict Presses set the stage for "Daniels," a workout packed with wall walks, front rack lunges, and toes-to-bar.

🔥 Friday
Get ready for a full-body grind. "The Long Con” attacks the posterior chain, upper body, and grip with deadlifts, kettlebell swings, dumbbell bench press, and pull-ups.

🔥 Saturday
Grab a partner for "King of the World.” Fast-paced intervals of wall balls, burpee box jumps, and rowing will have teams pushing the pace from start to finish.

This week's theme: Stay consistent.
Not every day is about setting a PR. Some days are about accumulating quality work, improving movement, and building the fitness that pays off later.

See you in class. Let's keep stacking wins. 💪

Parents, what if fitness was something your kids actually looked forward to? 💛

CrossFit Kids isn't about creating elite athletes.

It's about helping kids:
✅ Build confidence
✅ Learn body awareness
✅ Develop athletic skills
✅ Make friends
✅ Have fun being active

In a world filled with screens, we're creating an opportunity for kids to move, play, and grow in a positive environment.

📅 Starts Thursday, June 18th
⏰ 5:30 PM

Spots are limited to ensure quality coaching and attention for every child.

Reach out to Register today!

💛 NEVER MISS A MONDAY 💛

Sure, the workout matters.

The strength you build matters.
The endurance you gain matters.
The health benefits matter.

But one of the most valuable things you'll find inside these walls isn't written on the whiteboard.

It's the friendships.

It's the people who notice when you've been gone.
The high fives after a tough workout.
The laughs before class.
The encouragement when you're having a rough day.
The community that celebrates your wins and supports you through life's challenges.

A lot can happen in a week, but Monday is your chance to reconnect—with your goals and with your people.

So don't just come for the workout.

Come for the friendships.
Come for the support.
Come for the community.

Your gym friends are waiting.

❤️ Never Miss a Monday.

⚔️ ACHILLES WEEK 2 ⚔️

Week 1 laid the foundation. Week 2 turns up the volume.

This week is all about building strength stamina, muscular endurance, and aerobic capacity while continuing to develop the positions and movement quality that will drive long-term progress.

🔥 Monday
Bench Press strength meets "The Equalizer"—a spicy combination of gymnastics, double unders, dumbbell pressing, and core work that will test your upper-body endurance.

🔥 Tuesday
Front Squats and "Golden Boot" bring the heat. Expect burning legs, elevated heart rates, and a serious test of stamina as you battle through rowing, wall balls, and step-overs.

🔥 Wednesday
Heavy Sumo Deadlifts followed by "Extra Time," a strength endurance EMOM featuring pull-ups, rows, posterior chain work, and loaded carries.

🔥 Thursday
Aerobic Capacity Day. "Penalty Box" combines running, bike calories, and burpee box jump overs into four hard intervals that reward smart pacing and grit.

🔥 Friday
Sn**ch technique and speed take center stage before tackling "The Knockout"—a fast and furious sprint featuring Overhead Squats and Toes-to-Bar.

🔥 Saturday
Grab a partner for "Total Football"—a grinder packed with kettlebell swings, push-ups, pull-ups, box jumps, and 5,000 meters of running. Teamwork required. Complaining encouraged.

The goal of Achilles isn't to survive a week—it's to string together 11 weeks of consistent effort that build stronger, fitter, more resilient athletes.

Show up. Put in the work. Trust the process.

🚨 CrossFit Kids Starts in 2 Weeks! 🚨

We're excited to officially launch CrossFit Kids at The Shop on Thursday, June 18th at 5:30 PM!

This fun, high-energy class helps kids build:
💪 Strength & confidence
🏃 Coordination & athleticism
🤝 Teamwork & social skills
🎉 Healthy habits through movement and play

Perfect for kids who love sports, need a healthy outlet for energy, or simply want to have fun while getting stronger.

💲 Pricing:
• Members: $15/class
• Non-Members: $20/class
• 10-Class Punch Card: $125
No experience necessary—just come ready to move, learn, and have fun!

Comment "KIDS" below and we'll send you the registration information, or check out the links in our bio.

🔥 ACHILLES IS COMING 🔥

Next week we kick off our brand-new 11-week Achilles Cycle—and it picks up exactly where Medusa left off.

Medusa was all about building structural resilience, accumulating gymnastics volume, and preparing athletes to perform at their best for Murph. Achilles takes that foundation and shifts the focus toward:

⚡ Hypertrophy (building muscle)
⚡ Training Density (doing more work in less time)
⚡ Positional Strength Development
⚡ Aerobic Capacity
⚡ Gymnastics Skill Progressions
⚡ Weightlifting Consistency

You should feel the difference from Week 1.

🏋️ Monday starts with a 5x5 Front Squat Test
💪 Tuesday brings a 3x10 Strict Press Test
🚣 Wednesday features the PRVN Engine Aerobic Capacity Test
🤸 Thursday focuses on Handstand Walk development
🏋️‍♂️ Friday tackles the legendary benchmark DT
🤝 Saturday wraps things up with a challenging partner version of Brehm

This cycle isn't about peaking for a single event. It's about building the kind of strength, muscle, work capacity, and movement quality that pays dividends for months to come.

Show up. Trust the process. Stack the weeks.

⚔️ Achilles begins next week. Let's get to work.