Hope City CrossFit

03/14/2026

03/11/2026

“The goal has always been to maintain independence, celebrate capacity, and bridge the gap between elite performance and everyday longevity.” 🔥💯

03/10/2026

Whther you jump or step over… you still get to the other side 😎 did you know that increasing the strength of your hip abductors can reduce fall risks by 86% in older adults? And just a 1-watt power increase in hip flexor strength can decrease fall risk by almost 4%????!!!!! We don’t need the fancy tool to measure it either because guess what jumping and stepping up do? Just that 💪🏾it’s not just our aging adults either. Young adults have increasingly reports of lower back and shoulder pain. Come let us show you why movement is our medicine !
Moral support brought to you by Woodrow Willis.

02/18/2026

YoU cAN SqUaT wItH Us 😎 no matter how good or bad your squat is, you have a place to start at Hope City. As a coach, we strive for mastering mechanics ~> consistency ~> intensity
Hazel may judge your single arm devils press though if you’re .o.sheltonjr (or she’s counting his reps until he is back petting her 🤷🏻‍♀️)

02/13/2026

In TWO weeks the Open Workout 26.1 gets released and one day later we will be tackling it at Friday night lights! Guaranteed good time with great people & free salt licks - sign up and join us for the 26.1 Throwdown!

https://games.crossfit.com/open/registration

02/08/2026

Our 4.40 challenge is coming to an end and sometimes it’s all we can to do to just make it to the gym 3 days a week. I encouraged you all to pick one thing for this last week and check it off every day. I also encourage you to pull for the Patriots tonight… check your emails for the newsletter and don’t forget to let me know if you were wanting an open T-shirt so we could get those ordered by Wednesday! There is still time to make your decisions on the others as well, but if you were wanting it before the first workout, we need to get it in! See you at the whiteboard tomorrow!

02/08/2026

«« Friday Night Lights starts Feb 27 for the Open Workout 26.1 »»
But we’ve been preparing, performing past Open workouts every Friday for the last few weeks. Getting our minds and our bodies ready for the annual test you could say 😎💪🏾
This workout had high volume ring muscle-ups in it, along with wall ball shots and cals on the rower. However- you could partition the work as you wanted.
The step down progression went to chest to bars, then normal pull-ups, then jumping pull-ups for our group.
Sometimes we go straight to strict ring rows, but we wanted to keep the intensity steady for this one and avoid full on muscle failure.
Que of the day -
“Choose the plan you can stick to!”

Our group also partakes in the Open ! If you’re local and you’d like to join us just send us a message - we’d love to have ya!

02/07/2026

Results from Strength Training TWO (2) times a WEEK for ONE YEAR… let their movement speak for itself 💪🏾🔥
Osteoporosis? Her spinal bone density INCREASED by 7%!!!
Can now squat AND stand by up!
STOP USING AGE AND YOUR CURRENT HEALTH CONDITION AS THE REASON YOU CANT DO S-O-M-E-T-H-I-N-G ABOUT IT!!!!
MOVEMENT is VITALITY
AGE is just a NUMBER

It is possible - let us help you regain your life!
One lift at a time!