Our Services

Our training sessions are all about team spirit and motivation. Having others around you working hard and giving their all will naturally push you to be your best. You'll find that training at CrossFit Iron Flag is one of the best ways to have fun and find your fitness outlet. Working out will finally be something you look forward to.

New You Challenge 2.0

This is a 6-week co-ed class that starts on June 5th. Classes are designed to help athletes achieve their goals through a structured diet and strength/endurance training. Workouts are designed to encourage weight-loss and increase lean muscle mass. New You 2.0 is open to all past challengers and new participants. Click here to sign up for our program today.

Pricing: $250


  • Monday, Wednesday, Friday: 6am – 7am & 10:30am – 11:30am
  • Tuesday, Thursday: 6:30pm – 7:30pm
  • Friday: 6pm – 7pm


Our Elements program is a 6 session course designed to be informational and instructional for those new to CrossFit. This program teaches the foundational movements to ensure that every member has a solid base to build more complex and challenging exercises as they progress through their fitness journey.

Topics covered over the course of 6 classes include nutrition, goal setting and the movement basics to create a sound foundation to build your fitness. After your 6 sessions are complete you will have access to 2 weeks of unlimited Crossfit Classes.  Join others trying CrossFit for the first time and get to know your peers and community in a fun, exciting, challenging environment! Come ready to work!

Everyone gets the first introductory session for free.  The first session allows you to sit down with a Crossfit coach to discuss your goals, meet with a DPT to assess functional mobility and complete a “mini” Crossfit workout.  If you love it, you go right into 4 more sessions of our Elements Program.

Pricing: $235

Click here to purchase our Elements Program.


Simply put, CrossFit is the “sport of fitness.” Sounds crazy, right? Maybe not. CrossFit has turned the mundane yet necessary task of “working out” into a sort of game. CrossFit is a training program that builds functional strength and conditioning with constantly varied workouts that are sure to provide superior results in all aspects of fitness. Our 1-hour classes start with a skilled warm-up to develop new skills or prepare you for the movements of the day. Then, we work in a strength element before moving onto the high-intensity WOD (Workout Of the Day).

We train your body to be capable of taking on any physical challenge life throws at you. Don’t want to make more than one trip into the house with an armload of groceries? We’ve got you covered. Need to sprint across the parking lot at work so you’re on time? No problem! Want to jump over tall buildings in a single bound? We can work on that too.


Monthly Memberships:

  • 3 Sessions per Week $155/month
  • Unlimited Training $175/month


  • $165 for 10 Crossfit Sessions (expires after 3 months)
  • Click here to purchase
  • $285 for 20 Crossfit Sessions (expires after 3 months)
  • Click here to purchase

IronFlag Competitor’s Program

Looking to take your fitness to the next level? Have you caught the competitive bug? For those looking to up their training, or considering competing at more local, regional competitions, including the CrossFit Games, Iron Flag is now providing competitor programming.

The program is designed for those individuals looking to up their fitness in order to compete at a higher level, or, to simply discover how far the body can go. The programming includes strict strength components, skill components, accessory work, as well as met-cons designed to tax all three systems of the body to illicit the response you are expecting. Workouts are tailored to your specific strengths and weaknesses, while preparing athletes for the unknown.

This program is designed for people who have shown proficiency in all lifts – Olympic and Power, as well as the ability to complete most gymnastics movements proficiently.

Pricing: $225 per month

IronFit Kids

This fun and engaging kids class is open for all children from the ages of 4-8 years of age.  IronFit Kid’s is designed to increase gross motor learning control, increase a child’s coordination and balance, and give kid’s the desire and enthusiasm to want to be fit and healthy.  All classes are lead by a Certified L1 Crossfit Coach whose background includes youth development in fitness and sport.

Summer Program Begins Monday, June 12th – Friday, August 11th

Class meets Mondays & Fridays from 9am – 10am


  • Members Rate: 8 classes for $90 or 16 classes for $160 
    • To purchase 8 classes, click here
    • To purchase 16 classes, click here
  • Non-Members Rate: 8 classes for $125 or 16 classes for $195 
    • To purchase 8 classes, click here
    • To purchase 16 classes, click here

Contact kelly@crossfitironflag.com to register your child today.

Personal Training

Our Personal Training sessions are the most effective and efficient way to achieve your personal fitness goals, whether you’re new to CrossFit or an experienced athlete looking to break through a stubborn plateau.

Sign up for our personal training sessions where one of our world-class coaches will work with you to help define your goals and blow them out of the water. Each 1 hour session is designed just for you with a set of eyes on you at all times to ensure you’re getting value out of every one of those 60 minutes. Whether it’s CrossFit, Olympic Weightlifting or any strength sport variation, Sports Performance training, Endurance, or other, we’ve got you covered.


  • Rates starting at $50/hour
  • Discounted packages available

Repair & Rejuvenate

Improve Your Strength, Power, Speed and Agility

Do you want to become a CrossFitter with better movements, stronger lifts and more skill? Our mobility class can help you get there.

Repair & Rejuvenate

In this class, you will relieve stress after a tough workout, relieve nagging pains from an injury and prepare your body for intense workouts. Mobility class will teach you how to use certain fitness tools to improve the movement of your body so that you can increase your fitness potential, decrease possible injuries and become a better athlete.  It will also focus on core strength.  Working to improve midline stabilization and breathing techniques during your lifts. Doctor of Physical Therapy will spend time teaching you how to use fitness tools to improve the movements in your joints and muscles.

Why YOUR Body Needs This.

If you want to complete a deeper squat or get your arms into a strong overhead position, mobility will help you do just that and more. The movements in mobility will help condition your body to complete that position that you’ve been working on for months. We will help you discover new areas to mobilize, make sure that you are doing it correctly and provide you with other beneficial exercises. Instructors will guide the class based on requests and add their own exercises based on specific areas.

Stretch out your body and give it a little more TLC. Do yourself a favor and make Thursdays your recovery day!


  • Free for Members
  • $20 for Non-Members

Open Gym

Whether you are an Olympic Lifter, experienced Crossfitter or just looking for a place to do your own programming, our open gym may be the right option for you.  Open gym is available during all hours of operation from 5:30a-12:30p and 4p-8pm.

Pricing: $75 per month