Crossfit Nucleus

Doing the work!

.fritz15 athlete throwing down this past weekend at

What an awesome weekend capped off with an event win on the final event of the weekend!! Nice work Fritz!!

Way to represent our fitness family, keep up the good work!

This community. That’s what it’s all about!! We have the best EVER!! 🥹

Today we went into that aerobic/cardiovascular realm of fitness.

Sometimes low and slow is the name of the game, today was one of those days.

Our program is designed to get you as fit as possible in all aspects of fitness.

Come join the fun!

A little climbing, a little carrying for conditioning today!! 🤙🏼🤙🏼



Come do cool stuff for your fitness with us!

We do a structured strength program everyday followed by a fun conditioning that compliments the strength but is different everyday so you don’t get bored doing the same thing all the time!

9am was ladies hour today!!

A little upper body pressing strength work AND some bike & core stressing overhead dumbbell waking lunges for conditioning!

Daily strength and conditioning lead by a professional coach and joined by a community of friends with like-minded goals of being healthy and fit!!

Plenty of room for new faces, come get healthy with us!!

Email Mike at [email protected] to set up a time to come try a free session!!

4pm & 5:30pm not missing a Monday!

Have a great week and go get a little healthier each day!!

Noon class having some fun working through a chipper conditioning piece with some cool movements (sandbag cleans & rope climbs).

Gotta keep fitness different and fun!!

We love the rower!

A great way to get a lot of muscles working together to improve your fitness!

You guessed it…
Back Squat day!!

4pm class getting warmed up for 3 sets of 10 reps.





Who thinks next cycle will be Front Squats? Who thinks Overhead Squats??
(Or which would you prefer?)

Monday motivation.

Go get sweaty today!!

Saturday at Nucleus is for Partner/Team workouts and having fun to get your weekend started!!

Come join us for some@fun and get a little healthier/happier along the way!!

Just a little throwback when athletes decided to clean sweep the podium at a local fitness competition!
Ya buddy!! 🤙🏼🤙🏼

Todays fun on our fitness menu!

Simple stuff but very effective.




Our community is exactly what you need if you don’t want to do this health/fitness thing alone!
Between our daily professional coaching, and our encouraging members you get to workout with everyday we will help you through those days you don’t want to do anything, and those days show up from time to time, so it’s nice to have a Community like Nucleus to lean on!!
We Got You!!

5am working those Back Squats with a pretty tough couple of sets today!
4x8 at 75% 1RM
(or something that’s heavy but doable, more then last week)

Strength is an essential part of our program.

Our body’s ability to produce force is necessary for maximum quality of life when we are younger and as we age since strength will decrease over time.

Being strong helps you do cool things and allows you to do daily activities with ease in those years later in life!!





Come get Coached up!!

As always, learning how to do it with great form is always priority number one, then we work on adding weight to continuously challenge the muscles and their ability to produce force!

How the ride started (in this building, had a few other stops starting in 2013) versus how it’s going.

And it honestly feels like we are Just getting started!!!

We have a pretty cool thing going at Nucleus right now.
If you’re looking for a spot to be healthy and hang with some laid back fun people who love the balance between fitness and friendships…
Look no further!






Come check us out for FREE, just shoot us a message or an email and we will get you set up!!

Any guesses?? Haha





Side note: it was only 9 reps 🤣🤣
Just painting the floor with that anti-slip!!

Who’s ready to get upside down today??

Kipping Handstand Push Ups
Strict Handstand Push Ups
Wall walks
- with plenty of other options for those who don’t have 1 or all of those upside down movements!!

Oh and a few Deadlifts in the mix…

It’s Thursday, we rowing (among other things) today!

Come do Fitness with us!

All the “pull” work in the workout today!

Pull ups, toes to bar, bar muscle ups, & rope climbs.

Who’s ready have some fun with their fitness??

Come learn new things with us!

Yesterday we took on our version of the Individual Online Quarterfinal test 2.

Some did it as prescribed others used some modified movements/weights but either way we had some fun giving it a go!

The season always is a good motivator to get a bit more out of our comfort zone and try new things!

Congratulations to these Nucleus athletes who are headed to The CrossFit Games Quarterfinals!!! We are so proud of you and cant wait to watch you crush it, AGAIN!!! 💪🏼

Saturday morning energy!

Coach bringing the juice this morning!!

Fun partner you go I go short rep quick hitter that lasts awhile…
with Friends!!



We’re just having fun being healthy!

Get sweaty, use your big muscles, laugh regularly!
Come try us for FREE!!

Your health and fitness journey isn’t a single paragraph sprint.
It’s a long chapter book marathon, and each chapter may look different as we navigate through this crazy awesome thing we call life.
Wether you’re a teen trying to build a baseline of strength & fitness, trying to be a high level competitive athlete in fitness or sport, a mom or dad trying to look good on the beach vacation and set a healthy example for your kids/family, a grandparent who wants the ability to get on the floor and play around with your grandkids, or anywhere in between we got you!

Whatever chapter you’re in Nucleus is here to help guide you with our awesome coaches, keep you motivated by being a part of a community of likeminded people, and provide a top facility to aid you in your health & fitness journey!

We love how welcoming our community is and it’s awesome to see a 22 year old high level competitor working out, motivating, and encouraging the 60 year old grandparent next to them in class!

Glassman said “The needs of Olympic athletes and our grandparents differ by degree, not kind. One wants functional dominance to take home gold medals. The other wants functional competence to stay out of the nursing home.”

We want to be a place that challenges those that want to achieve the highest level of fitness possible, then do the same for all our members relative to their personal goals and current skill/fitness level. Then celebrate everyone’s success at meeting & exceeding those challenges!

Rope Climbs.

We like to use our entire body doing different things for our health and fitness!
Not everyone goes up the rope though. Plenty of folks choose different options (many ground based versions as well).
But if you want to learn the proper techniques so you can use fun/different tools/exercises to be healthy come check us out and let our experienced coaches doing stuff you didn’t think possible!!

Tune in tomorrow for a sneak peak into a fast and furious Conditioning piece with a barbell & gymnastics!!

A little midweek motivation to remind you that most things in your life are dictated by your daily actions.

If you want something prioritize it and go get it.

24 hours in a day, 7-8(or less) for sleeping, the 16-17+ hours of the day you get to decide how you spend them.

Live the life you want to live, make time for what matters, achieve the goals you dream about!!

When the weather says 75°…. We most definitely make sure we are running!!

Sn**ch.

A lot of people think that CrossFit is only about intense challenging workouts, and although it’s true that we do enjoy very difficult tests if human performance; we like to focus on a few other things as well.

Learning how to use our body’s to coordinate high complex and dynamic movements that require mobility, strength, stability, , timing, balance, accuracy, power, and more is a BIG part of what we do.

Our Coaches teach highly complex movements, breaking them down piece by piece, and we give our members plenty of time to practice each piece of these movements (as well as the movements as a whole).

So when you come to it’s not going to be all about hammering you into the ground with crazy intense workouts everyday (although we will get after it pretty regularly!)

You will learn new exercises, learn new skills, get stronger, do very challenging workouts, do some long slow and steady workouts, meet like minded people, and you’ll learn how to have fun with your health and fitness!

Come try a CrossFit class at Nucleus for FREE!!
Message us to get you set up.

The Open is here!!! The 5am crew showed up and crushed 23.1!!

We are down to hours before the first 2023 Open work out is announced!!
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What do you think we will be getting in week one?! Leave your guesses in the comments!!

A little tempo Front Squat work from the 5am group this morning!

We use tempos to regulate the amount of weight we’re lifting and help us fine tune our lifting form. When we slow it down and pause in the most challenging positions we can really fee anything that needs a bit more attention!

Also, time under tension is how strength is built. We can manipulate the amount of tension (weight) we use, or how long our muscles are under tension (tempo/pauses). We like to do both to keep the body guessing!!

Happy Friday!

Oh look twins!!

We like new toys!

Say hello to our New Echo bike, we call him number 2!

That makes 10 bikes at Nucleus to accompany 10 Concept 2 Rowers. Next goal is turning our 4 Concept 2 SkiErgs into 10!!

More NEW Fleck plates getting added to the equipment line up tomorrow!!

Slowly but surely making that great switch!

We have been getting new equipment and replacing stuff from time to time throughout the years. However, this year as a 10 year affiliate we are going to be making lots of equipment changes/upgrades!!

So put your seatbelt on and get ready for these hot new bumpers!!





Sample purchase…. More to come very soon!!

9am class getting after a benchmark workout:
“Filthy Fifty”

Today it’s all about the fitness and tomorrow we get strong over head!
(Press/push press/split jerk)

Come join Nucleus where we like to mix it up making sure we have a big focus on fitness as well as focusing on traditional strength building pieces 3-4 days a week!!



**ch and more!!

Doing a little work on a Sunday!

Wait till you see what these ladies have cooking up for this wall!!

The fitness being served up at this Friday!!

Take the thinking out of your fitness plan and let us program your daily workouts, then let one of our awesome coaches guide you through it each day, and while you’re at it enjoy all the kick ass training partners you get to train with!!

Let’s go!

Rowing technique to be more efficient humans and get the most out of our fitness everyday!
AND a short intense conditioning piece of Assault Bike and Abmat Sit-ups.

We love snatching weekly in our regular classes.

With a skill that requires that much technique & practice we know the best way to get good at it is to get plenty of reps.
We like to get those reps every week.
1 day for snatching, and 1 day for cleans every week.

Olympic weightlifting is our favorite!!




And who doesn’t like a low rep barbell conditioning piece to finish out a fun day of ??

We love **ch day at



Come learn how to use your body and do cool stuff with us!!

No matter how challenging the movement is we can simplify it into smaller movement segments and get you on the path to doing the most difficult things! And have fun in the process!


🏋🏻‍♂️🏋🏼‍♀️

The is coming…