Be a part of the most effective fitness program around! Designed for all fitness levels! CrossFit iQ is very different than LA Fitness or Gold’s gym.
CrossFit is a fitness program that combines weightlifting, running, and gymnastics. Fitness is defined as cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. CrossFit will increase your work capacity across all of these fitness domains. Workouts are constantly varied over a broad range of exercises and performed at high
05/28/2026
R.E.D. Friday 05/29/26
CrossFit Benchmark Wod - Laura!
21min. AMRAP w/Partner
30 Cal. Row
20 Burpees Over Rower
10 Power Cleans @ 155/105
*One person works at a time.
*Dedicated to FBI Special Agent Laura Schwartzenberger who, along with Special Agent Daniel Alfin, was killed in the line of duty on Feb. 2nd 2021 in Sunrise FL, while serving a search warrant related to crimes against children.
05/28/2026
Thursday 05/28/26
CrossFit Benchmark Wod - Weston!
For Time w/a Partner - (40min. Cap)
5 Rounds
1000m Row
200m Farmers Carry @ 45/35
50m Single DB Waiters Walk - Left Side “ “
50m Single DB Waiter Walk - Right Side “ “
*One person works at a time.
*Dedicated to U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, who was killed on Oct. 29, 2009, when the helicopter he was in crashed in western Afghanistan.
05/27/2026
Wednesday 05/27/26
Wod - Active Recovery Day!
5min Run, Row, Bike or Ski
2min Couch Stretch/ Right Side
2min Couch Stretch/ Left Side
1min KB Around the Worlds @ 16/12
5min Run, Row, Bike or Ski
2min Alt. Spiderman w/Twists
2min Straddle Stretch
1min Alt. Hands KB Swings @ 16/12
5min Run, Row, Bike or Ski
2min Banded Shoulder Stretch/ Right Side
2min Banded Shoulder Stretch/ Left Side
1min R-KB Swings @ 16/12
5min Run, Row, Bike or Ski
05/26/2026
Tuesday 05/26/26
Congrats to everyone that competed and podiumed this past weekend at the 5KX Race -
Tamara (1st), Kenni & Alina (2nd), Amy & Denise (3rd), June, Gail and Aliyah & Karen!! You all did amazing and I’m proud of each one of you!!
Strength - Build to Heavy!
Deadlifts - Every 2mins, 3 reps x 5 sets
CrossFit Benchmark Wod - Sham!
For Time -
7 Rounds
11 Bodyweight Deadlifts
100m Sprint
*Dedicated to Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, who died on Nov. 1, 2007, near Balad Air Base, Iraq.
05/25/2026
Memorial Monday 05/25/26
CrossFit Benchmark Wod - Murph!!
‘Nuff Said..
*Dedicated in memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28, 2005.
05/24/2026
05/24/2026
These Ladies Did The Hard Sh*t Today! And We Can’t Be Any More Proud!!! Stay Tuned For The Athletes Competing in the Atlantic Coast Classic in Daytona Next Month!!
05/22/2026
R.E.D. Friday 05/22/26
CrossFit Hero Wod - Holbrook
For Time - (40min Cap)
10 Rounds
5 Thrusters @ 115/75
10 Pull Ups
100m Run
*Rest 1min.
Dedicated to US Army Captain Jason Holbrook, 28, of Burnet, TX, who was killed on July 29th, 2010 in Tsagay, Afghanistan.
05/21/2026
Thursday 05/21/26
Wod - Century Mark!
20min. AMRAP
100m Single DB Farmers Carry @ 50/35
100m Run
30 Alt. DB Hang Clean & Jerks @ “ “
*Alt. Arms Every 5 Reps
*Switch Arms at Halfway Mark on Carry
05/19/2026
Tuesday 05/19/26
Wod - Chances Are!
For Time -
6 Rounds
24 Russian Kettlebell Swings @ 24/16
12 Alt. Reverse Goblet Lunges @ “ “
6 Burpees to 6” Target
Finisher - 5sets
10 KB Bent Over Rows (Per Arm)
10 KB Around the Worlds (5 ea. direction)
| Monday | 5am - 11:30am |
| 3pm - 8pm | |
| Tuesday | 5am - 11:30am |
| 3pm - 8pm | |
| Wednesday | 5am - 11:30am |
| 3pm - 8pm | |
| Thursday | 5am - 11:30am |
| 3pm - 8pm | |
| Friday | 5am - 11:30am |
| 3pm - 6:30pm | |
| Saturday | 8:45am - 11am |