COVID-19 and 9th Wave

Since opening almost 4 years ago, cleanliness has always been a huge focus of ours. Our gym has Always had the reputation of being one of the cleanest anyone has ever attended. Below are some precautionary steps we have increased or implemented as a result of Covid-19:

  • Complete deep cleaning of every single surface in the gym
  • Increased cleaning of restrooms and common areas
  • 3 additional bottles of sanitizer
  • Mandatory wipe downs of all areas touched and used
  • Reduction in number of reservations allowed to 8 per class
  • Encouraging all members and staff to stay home if sick
  • Giving thumbs up in place of hi-5’s

We are also asking this of our members:

If you have traveled to a Level 3 Zone you are required to quarantine for 14 days, and Level 2 and 1 to watch your health for 14 days

We will remain open unless forced to close.

Regardless, starting Monday 3/16 we will offer workouts you can do at home with little to no equipment.  These are offered to our members included in their monthly membership fees should they decide to self-quarantine.  These will be individually curated from the Level Method programming based on individual athlete’s level and any issues they may have.  If anyone else is interested in at-home programming, we will be offering it for a very nominal fee.  It is 30 days worth of programming which will be based on a few initial tests to determine your level.  With either version,  you will receive workouts via text or email, video demos, and accountability/feedback from your coach.  Additionally, we will open a facebook group for any and all who need to feel connected through this time and accountable to the rest of the community!  Definitely use this to your advantage if you are not able to make it into the gym or need to stay at home.

We will make the best of this and greatly encourage community participation, to make it fun and engaging. Stay focused on living a healthy lifestyle, which is one of the best ways to fight any sickness.

I’m not going to lie, I am very concerned and scared for all small businesses, especially our local ones. Around the country right now small businesses are struggling, with some closing for good from impact felt. Please keep them in your thoughts right now and support them as much as possible.

Some of you may feel these measures may be excessive, but we would rather be safe than sorry until this passes. Please join us in our efforts to keep our local community safe, healthy and thriving. In challenging times (just like in challenging workouts) is when we truly come together. Let’s use this as a time to come together and support each other, like great communities do!

Email me for details-


Thanksgiving Holiday Schedule

We wish you all a very happy Thanksgiving!  In order to both serve our community and allow our coaches time with their family and friends, we will be providing 9 am classes ONLY on Thursday, Friday and Saturday.  Thursday will be focusing on Weightlifting, mobility and flexibility.  Friday will be a belly-buster and Saturday is our normal 9 am Partner Workout (Free!).

Have a great weekend!

Level Up!

When I first started CrossFit, I knew I wasn’t fit.  I wasn’t even close to fit.  In fact, I was winded-in-the-middle-of-one-flight-of-stairs Not-Fit.  When you start close to the bottom, you pretty much know that you are close to the bottom.  But what happens as you start to get better, fitter, stronger, faster?  How do you know where you are on the journey?

Sure, there’s the CrossFit Games Open once a year where you can be ranked, there are PR stars that indicate improvement and overall, you start to just know that you feel better.  But how do you REALLY know how far you have come?  In most cases, you don’t.

One of the things that I have always thought that we lacked, was a way to actually see your relative fitness across the 10 General Skills, which together, indicate a person’s level of fitness.  For those who don’t know, they are Cardiovascular/ Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.  I may know that I am getting stronger by the sound of the PR bell that I just rang, but how do I know to what degree my flexibility has improved?  How do I know that my *Overall* Fitness is improving?  I don’t.  And why do I even need to know this?  Because that’s what CrossFit is about – Actual Fitness across all 10 general skills- not just excellence in one or two of them.  And why is overall Fitness important?  Because it is a better marker than simple “Wellness”.

A person could be considered well just because they are not currently exhibiting signs of illness or dis-ease.  But does that mean they are fit?  No.

Recently, I had the pleasure of participating in a conference for CrossFit gym owners who are taking their game to a new level.  Movers and shakers, if you will.  It was inspiring, enlightening and uplifting to say the least.  I came away with SO much, and one of those big things was a solution to the above-mentioned dilemma – a way to accurately gauge a person’s relative overall fitness.  That solution is called the Level Method.

The Level Method uses color-coded levels from White to Black (based on BJJ belt colors) to rank your overall level of fitness.  It’s brilliant and comprehensive and simple all at the same time.  Not only does it allow each athlete to know where they fall overall, it shows them exactly where their strengths and weaknesses lie!  Knowing which area you are weakest in gives you the motivation to improve that particular skill so that you can Level Up in that category.

Leveling up is the best part – we get to celebrate your accomplishments with certificates, fanfare, social media posts and general shenanigans…. you know…what we do here.


As awesome as all of those things are, there’s more to this system than that.  It is designed to provide for safe and steady progressions through skill-sets. SAFE being paramount.  It’s a teaching tool, a guide, a gauge and a party all rolled into one!

The staff has been working hard to learn all there is to know about the Level Method, testing through the levels and getting ready to roll it out to you.  We go live on July 23rd and you won’t want to miss it!

PS – if you are a past member who wants to get in on this… we have great new membership options and a special deal for you to return!  Been thinking about trying CrossFit and this just pushed you to do it?  Awesome!  Contact us – we have great opportunities for you too!

Does this barbell make me look bulky?

Ummm no.  That oversized t-shirt and leggings that you wear on the couch do, though.

I wish I could say all the things that run through my head when people (MOM!) say things like this to me:  “Now, don’t lift so much weight that you get too big.”  Uhhh what? I’m a 5’10” big-boned woman who takes after my 6’3″ daddy.  Pretty sure I am already there in the eyes of the fashion mags.  Even still, I look nothing like a bodybuilder on stage.  My muscles, though well-developed, don’t make me look any more ‘bulky’ than genetics already did.  Strength training with barbells and other weighted equipment won’t make you ‘bulky’ either. 

What they Will do, however, is give you confidence, strength, improved posture, decreased risk of osteoporosis, better neurological function, faster metabolism, improved attitude and overall better health and fitness.  Oh, and don’t be surprised if you start buying tank tops that read things like “Be a Badass with a Good Ass”.  It’s just part of the confidence package.

You see, something happens when a woman picks up a barbell.  Preconceived notions are obliterated as she surprises herself with how much weight she can load on that shiny flag-pole and lift off the ground.  We were built for this, ladies.  We are the ones who pick up and tote all those kids around.  We carry 16 bags of groceries in one trip.  We load that 120# dog into the car while he’s doing his best to escape.  We move furniture, we carry giant bags of soil and mulch, we load and unload thousands and thousands of pounds of birthday, anniversary and holiday gifts over the course of our life, and let’s not forget all those suitcases we cram into the trunk of the car for vacations and holidays.  

So why do we need to go to the gym and do this strength training?  If we already do all this stuff – what’s the point?

  • Instruction on proper technique
  • Consistency
  • Accountability
  • Programming to balance out your lean muscle over your frame
  • Knowledge and know-how to keep you safe when you are doing all that other silly stuff that we have to do every day of our lives.
  • Other women who will support you and lift you up instead of tearing you down and giving you all the reasons you shouldn’t be making a better version of you.
  • Setting the example of good exercise and body composition for our daughters, nieces, and friends. 

Now that you know why you need to pick up that barbell, let’s talk about how.

The first step is already done – you read this blog and you are informed. 

Step two is just as easy – click this link to sign up for our Iron Mermaids 6 week course.  —> Click here!

Still not convinced?  I challenge you to come in and get an InBody Body Composition Analysis test to see exactly what your lean muscle mass, body fat %, visceral fat, body water and BMR are.  Our InBody 570 is pharmaceutical grade technology delivering accurate and actionable results.  The only shame is not knowing.

Want more info before you sign up?  No problem.  We are happy to give you the good stuff.  Click here!  Or visit our Iron Mermaids course page HERE!


Nutrition Challenge offered at CFIXW!

We are so excited to offer our first Nutrition Challenge at CrossFit IXW!  Check out the details below and click here to SIGN UP!

The “I’m Serious” package includes:

Interview and Consultation
2 InBody body composition analysis machine tests
Nutrition Seminar by Registered Dietitian
Food Lists and Substitutions
2 electronic Reviews by Registered Dietitian
$100 for members, $129 for non-members ($200+ value)

The “I’m All In” package includes:

Interview and Consultation
3 InBody tests (initial, mid and end)
Nutrition Seminar by Registered Dietitian
Mid-challenge consultation with Coach
1 15-minute review/adjustment of macros with RD
Individualized Macros
2-day Sample meal plans
Food lists and substitutions
2 electronic reviews with RD

Cost $170 members, $199 non-members ($350+ value)

8 Weeks
Starting February 4th with a Nutrition workshop!
Open to members and non-members

A la Carte Options
Nutritionist (RD) Consultation 30 minutes – $75, 1 hour- $125 cash/$150 billed to insurance
Professional before and after pictures – $10
Small Class Training 1 hour – $30 (2-3 people)
Personal Training 1 hour – $20

Scoring will be % of body fat loss + pounds of lean muscle added

Winner – Pair of training shoes ( up to $130) OR 1 month free unlimited membership, a bag of Ascent protein with shaker bottle, gym bag, spotlight on social media/website and package of meal prep containers

Runner Up- Bag of Ascent protein with shaker bottle, spotlight on social media/website, and meal prep containers

Happy Holidays from CrossFit IXW!

As we gather with friends and family this holiday season, we are thankful for the many blessings in our lives.  We wish  you all the most wonderful of gatherings or the most peaceful solitude.  Merry Everything and Happy Always from our family to  yours!


6 Week Wellness Program

Our 6 Week Wellness Program will jump start your fitness in 2017. Program includes unlimited access to CrossFit, Mobility and Open Gym classes, Nutrition Coaching and 3 One-on-one personal assessments by one of our certified coaches. Also includes a t-shirt or tank top with our gym logo and access to our closed group on Facebook.  Get your life back in 2017!  Program runs from Jan 2nd through Feb 12th.

Sign up here!

Holiday Hours

Christmas Day – Closed

New Year’s Day – Closed

All other classes as scheduled!

Thanksgiving Weekend schedule

We are so thankful for all of our CrossFit IXW family!!  We hope you all are able to spend time this weekend with those you love – and that includes us!  Here’s our holiday schedule:

Thursday – 9 am Class only (Hero WOD – Lumberjack 20)

Friday – 9 am and 5:30 pm classes only (Food Coma WOD – Team workout)

Saturday – 9 am (normal Saturday class) (Nasty Nine #3)

Sunday – 9-11 am open gym for Unlimited members; 11-12 Mobility

We hope to see you this weekend, but if not, enjoy whatever you’re doing!!