our programs
CROSSFIT
CrossFit is a high-intensity fitness program built on constantly varied, functional movements performed at relative intensity. It blends elements of weightlifting, gymnastics, and cardiovascular training to create workouts that build strength, endurance, power, and overall athleticism.
Workouts change daily and are designed to prepare you for the physical demands of real life—lifting, jumping, running, pushing, pulling, and moving with purpose. Every session is coach-led and fully scalable, meaning movements and loads can be adjusted for any age, experience level, or ability.
CrossFit emphasizes community, making it more than a workout—it’s a supportive environment where athletes encourage each other, celebrate progress, and show up to get better together.
In short, CrossFit helps you become fitter, stronger, and more capable in everyday life through challenging, dynamic, and effective training.
Cadre HEAT
Our Light CrossFit class offers all the energy and functional fitness of a traditional CrossFit workout—without the barbells. Perfect for beginners, active older adults, or anyone looking for a lower-impact training option, this class focuses on bodyweight movements, kettlebells, dumbbells, bands, and cardio equipment to build strength, stability, and endurance in a safe, accessible way.
You’ll learn proper movement mechanics, work at your own pace, and develop confidence through a mix of skill practice, interval training, and functional conditioning. Every session is coach-led with plenty of personalized guidance, making it easy to scale movements to your level.
Expect a supportive atmosphere, smart programming, and a great sweat—no heavy lifting required.
Cadre Olympic Lifting
Designed for all levels—from beginners learning the fundamentals to experienced lifters refining their technique—this class focuses on the two classic lifts: the snatch and the clean & jerk.
Under the guidance of a USAW coach, you’ll break down each movement into manageable progressions, improving form, speed, mobility, and coordination. Sessions include technique drills, targeted strength work, accessory exercises, and individualized feedback to help you move safely and efficiently.
Whether you’re looking to build explosive power, increase total-body strength, or challenge yourself with a new skill, this class provides a supportive environment and structured training to help you lift with confidence and precision.
MetCon Monday
5:30 pm Mondays only
A 60-minute, CrossFit-inspired class with zero barbells and all the cardio. Expect HIIT, isolation work, and bodyweight movements designed to boost endurance and burn fat.
Ideal for anyone wanting more cardio in their week.
No Sweat Intro
