CrossFit Kids

At CrossFit 314, we believe that physical activity is vitally important to the health and well-being of kids. Beth Delling and Amy Howard teach kids ages 6-13 the foundations of CrossFit. Kids will play and learn in a positive and…


Meet the Trainers

At CrossFit 314, we believe the quality of our trainers directly impacts our clients’ results. We are constantly working to expand our knowledge to provide you with the best training. Neil Jones CrossFit Level 1 Trainer USAW Sports Performance Coach…


314 Barbell Club

The 314 Barbell Club is dedicated to the promotion of Weightlifting as a sport. We work with athletes to improve competency in the snatch and clean and jerk. This is accomplished first by teaching proper, efficient form. Under the supervision…

Daily WOD

Monday – 140421

Warmup 5 Minute Spealler Warmup Shuttle Run 1 Round CF Warmup Shuttle Run Double Under/Row/Mobility Strength Back Squat Find 1 RM WOD “The Down-Turned Side of the Coin” 4 Rounds 5 Muscle Ups 50 Squats

Saturday – 140419

Dan Howard Whether you already have a Muscle Up or your working towards one, establishing a lights-out False Grip will give you one heck of an advantage on rings. Like establishing a good Hook Grip, you need to practice the…

Friday – 140418

An Open Letter to Nikki Cox Warmup CrossFit Warmup 3 Rounds of 10 Skill Turkish Get-Up WOD “Drop It Like It’s Hot” 10-9-8-7-6-5-4-3-2-1 Back Squat Deadlift Rx Men: Body Weight Rx Women: 75% Body Weight *Tim Schultz – 13:30 @…

Friday – 130823

“Beginner“ A guest post by Jason Sciaroni “Fitness is not about being better than someone else…it’s about being better than you used to be.” – Random internet quote I still finish last in class, but I’m way better than I…

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CrossFit 314 Running Club

You asked for it, and we delivered. Announcing the CrossFit 314 Running Club!!! “Why would you create a running club? Are you saying we won’t be fit if we don’t run?” Quite the opposite, actually. This is not a couch-to-5k…

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Tuesday – 130716

If you’re going to do some Squat Mobility, you might as well make it SUPER SQUAT MOBILITY. Warmup 2 Rounds 400m Run 30 Double Under 20 Pushups 10 Pullups Mobility Super Squat Mobility “The Workout of the Day, op. 280″…

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