Workout of the Day

Special Event - Competition Prep Workshop


You may have noticed at our gym that there are some pretty incredible women showing up each day. To each class, they bring attitudes that make for an unbeatable gym culture: commitment to personal growth, friendly competition, and genuine support for their fellow athletes. There’s also a bit of sass thrown in for good measure--you can’t be a Girl Gang without a little attitude.

The power of the Girl Gang is so strong that several of our amazing ladies have jumped headfirst into new experiences, including signing up for an upcoming competition.

To support and celebrate these types of endeavors, CrossFit No Boundaries is proud to present a special ladies-only two-day workshop focused on competition preparation. The workshop is for any woman who is interested in competing at any level, and will inform participants on how to take the training we do in the gym into a competition setting. If you’ve ever been curious about how to show off your hard-won gym skills, come check it out! You do not need to be registered for a competition to attend this workshop.

Reserve your spot on Facebook -- and hurry -- spots are limited and filling up quickly!

This workshop will include:

  • Instruction - event-specific strategies, including workout analysis, warm-ups, recovery, athlete cycling, and workload

  • Coaching - specific movements and further practice for addressing individual areas of growth

  • Training - two competition workouts per day

  • Celebrating - of course, a gathering of the Girl Gang would not be complete without a celebratory mimosa to end the day.

Dates: June 29th and July 6th, 10am-12pm


Members: $25/class
Non-Members: $30/class

*Special Reminder: Today is a monumental day for Coach Preston, as he wraps up three years of hard work by defending his Masters' Thesis. In order for our other coaches to be there to support Preston's accomplishment, there will be no noon class today. Please join us at one of our other regular class times: 6am, 9am, 4:30pm, and 6pm. We wish Preston all the best and hope you will take a moment to congratulate him when you see him!

- Joy Sprimont


  • Dumbbell bench press - 4x5


  • For time:

    • 400m run

    • 21 DB C&P (50/35)

    • 400m run

    • 15 DB C&P

    • 400m run

    • 9 DB C&P