Thanksgiving Week Schedule:

The Workouts for the Week are posted. Please look at the date, it’s the key (Rosetta Stone) for figuring out which workout we’ll be doing on that day. The Picture is a stretch, but people Posted Wanted Posters…get it…see…see…it’s punny

As a reminder our hours are:
Wednesday: Friday Schedule – No Kids/Teens, Only 4:45 & 5:45 in the Afternoon
Thursday: Special 8:30am Thanksgiving Workout
Friday: 7:30, 8:30 & 9:30am Classes ONLY

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A Note From The Head Coach

We do CrossFit to get better at everything we love to do. At CrossFit Maelstrom (CFM), our focus is on safely building our athletes through proper loading and instruction. It doesn’t matter what condition or experience you have, everyone can get better through an appropriately intense and constantly varied program.

Every day is different and tailored to each individual. For more experienced CrossFitters, our Rx levels are challenging and will push your limits. For new members, the movements and weights will be adjusted so everyone in the gym ends the workout feeling that their class was well spent.

There are barely enough hours in the day to squeeze in a visit to the gym, and you want to make sure your time there is well spent. We feel the same way and want to see you find the same passion for CrossFit and sense of community here at CFM. Come give us a try.


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Does CrossFit Look Intimidating?

Rich Froning - Best CrossFit Athlete ever.

Rich Froning – Best CrossFit Athlete ever.


We get it. People throwing weights around? Jumping on to boxes 2 feet in the air? Pullups? Come on. This stuff looks intimidating from the outside.  Have you seen these people?  You’re intrigued though. You’re curious. You wonder – maybe I could do that. it does look fun, after all but I’m just a little too intimidated by all of the commotion and movements going on…


Well at CrossFit Maelstrom we provide two, excellent options for anyone who wants to learn more about CrossFit.



Fundamentals is an ongoing class that meets every Monday & Wednesday at 7:45pm for CrossFit beginners. Two coaches are always present and carefully review every exercise movement that will be performed during that evening’s session.  With simple, understandable explanations you’ll walk through demonstrations of each exercise and be shown suitable

Mobility work is part of every group warm up!

Mobility work is part of every group warm up!

options and substitutes based on your particular needs and capabilities.  Can’t do a pull-up? Don’t feel bad, most of us couldn’t when we walked in! We’ll show you how to get there while still getting a great workout. Classes last one hour.



Elements is a four session, class structured program designed to introduce you to the basic movements and exercises used in CrossFit. With lots of individualized attention, you’ll participate in thorough demonstrations of each movement and shown how to appropriately substitute (scale) any movement that might present some issue for you.  We’ll review all of the jargon you might hear a CrossFitter use, the ‘method behind the madness’ and we’ll review your personal fitness goals. You’ll learn that even the most beginner level athlete can participate and make tremendous progress using the CrossFit method.  Contact us for dates and times.

Coach Brett reviewing the workout.

Coach Brett reviewing the workout.


Why participate in Elements or Fundamentals?

In CrossFit you are often asked to push yourself because of the great results that high intensity workouts are proven to yield.  All exercise movements, including the ones we use, have potential to cause injury if done with incorrect posture or with incorrect technique.  Getting ready for our CrossFit group classes is never a matter of ‘cardio fitness’, more often there is a need to learn to do the movements correctly and a need to fix mobility/flexibilty restrictions that prevent correct movement.  Fast tracking yourself into group workouts before you’re ready is a recipe for confusion, disappointment, and possibly injury.

Michael & Steve showing how strong they feel after class.

Michael & Steve showing how strong they feel after class.


So get up and let’s do this already!

Please contact us at if you have any questions or want to schedule a session. We’re excited to hear from you!


*Your first class is always on us.



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Sweat Angels

We love when our members check in on Facebook and we love giving back. So, after a lot of planning and thought, Maelstrom is proud to announce the Sweat Angels program to our community. What is Sweat Angels you ask? It’s a program by which CrossFitters can help give back by just doing CrossFit. Sounds awesome huh?

What is Sweat Angels?
Facebook check ins at Maelstrom equal real world good. We do this by partnering with some of the best non-profits in the world. They let us know what’s needed, and we help out in any way that we can. It’s that simple:

So what does this mean for you?
It means get your butt to the gym every available class and MAKE SURE to check in on Facebook. We’ll keep you up to date on the amount of good done so all you have to do is use your membership (that you already pay for).

Get in shape. Give back. Be a Sweat Angel.

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Where’s the WOD?!

See that nifty button on the right? ————–>


From now on our workouts will all be posted under the appropriate section of the website. We’ll be using the front page to bring you news and other happenings at CrossFit Maelstrom!


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CrossFit Maelstrom’s Own Commercial!


Check out this great video that MHS student Kiki Prager put together for a school project! Thrilled she caught some great action shots of the 4:45 killing it!  Awesome, awesome job Kiki – thanks for choosing us for your project.

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The CrossFit Open Results!

A huge congratulations to all those who participated in our first Open as a group.

Even bigger kudos to Dan Epstein for finishing 6th in the world in the 40-44 year old age group and to Steve Becker for finishing 94th in the world in the 55-59 year old age group. Fantastic accomplishment!

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CFM: June 4th, 2014

CFM: June 4th, 2014



Coach’s Choice




Thrusters (115/75)

Rage Ball (50/30)


Strength: Overhead Squat

Work to a moderate triple from the rack



6 Rounds

200M Row

1-Minute Rest



3 Rounds

20 Long Sit-ups

30 Russian Twists

40 Bicycles

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CFM: June 3rd, 2014

CFM: June 3rd, 2014



3 Rounds

250M Row

12 Light Kettlebell Swings



15 Minute AMRAP

5 Pull-ups

10 Ring Push-ups

15 Front Squat (75/45)



Work to a 4 Rep (2 each leg) Max

Front Rack Lunges (from the floor)



4 Rounds

90 Double Unders

90 Seconds Rest



4 Rounds

15 Touch the Ceiling

15 Kick the Ceiling

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CFM: June 2nd, 2014

CFM: June 2nd, 2014



3 Rounds:

1-Minute Jump Rope

30 Mountain Climbers

4 Rounds
10 Deadlifts (255/155)
20 WallBalls (20/14)
400M Run

Endurance EMOM – 12 Minutes
Even Minutes: AirDyne Calories
Odd Minutes: Jump squats (15 is a good number)

4 Rounds
15 Weighted Sit-ups
60 Flutter Kicks

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