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.


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, a goal setting session, a 30-minute nutrition consultation, a Functional Movement Screening performed by our in-house Physical Therapist and the 9 fundamental movements of Crossfit.

Everyone gets the initial session for free. We call this the No Sweat Session.  It allows you to tour our facility, sit down with one of our coaches to discuss your goals, and together, we decide the best program and schedule fit for you.

Pricing: $235

Add-On: 10% Discount on our MyZone Heart Rate Monitor
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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.

Membership Options:

Iron Strong (Greatest Value)

$205/month (no commitment) or $195/month (12 month contract)

  • Membership includes:
    • 1 monthly 30-minute Personal Training/Goal Setting Session
    • 15% off all Iron Flag Merchandise (apparel, competitions, challenges)
    • Unlimited Crossfit Classes
    • Free Access to all Specialty Classes (Mobility, Olympic Lifting, Gymnastics, Strongman)
    • Unlimited Access to Open Gym Hours*
    • Use of the Wodify Workout Tracking Software and Video Library
    • RecoverRX Free Injury Screenings
    • Special member rate on all Iron Flag Barbell, Iron Flag Endurance Programs and CF Lite Programs

Iron Fit (2nd Greatest Value)

$190/month (no commitment) or $180/month (12 month contract)

  • Membership includes:
    • Unlimited Crossfit Classes
    • Unlimited Access to Open Gym Hours*
    • Use of the Wodify Workout Tracking Software and Video Library
    • RecoverRX Free Injury Screenings
    • Special member rate on all Iron Flag Barbell, Iron Flag Endurance Programs and CF Lite Programs

Flagship (Lowest Value)

$170/month (no commitment) or $160/month (12 month contract)

  • Membership includes:
    • 12 Crossfit and/or Specialty Classes (Mobility, Olympic Lifting, Gymnastics, Strongman)
    • Unlimited Access to Sunday Open Gym Hours (9am-11am)
    • Use of the Wodify Workout Tracking Software and Video Library
    • RecoverRX Free Injury Screenings
    • Special member rate on all Iron Flag Barbell, Iron Flag Endurance Programs and CF Lite Programs
    • Need more classes…Additional classes available for $14/class

Specialty Classes

We offer several specialty classes as a part of our memberships at Crossfit Iron Flag. These classes help our athletes hone in on their weaknesses and develop skills to achieve their goals. They also allow athletes of all levels to try something new and never get bored!

These classes include:

  • RecoverRX Mobility – Saturdays @ 7am with Coach Luke Greenwell, DPT
  • Olympic Lifting Skills and Drills – Sunday @ 10am with Coach Connor Riley
  • Strongman – Monday @ 630pm with Coach Jared McGriff-Culver
  • Gymnastics – Thursdays @ 6pm with Coach Violet Maka

Classes are included with unlimited access to all of our Iron Strong and Iron Fit Members.  FlagShip and Punch Card Members must utilize a session of the plan to attend.

Drop-In to a Specialty Class for $15


  • 20 sessions for $320 (expires after 6 months)
  • 10 sessions for $185 (expires after 3 months)
Purchase Now - 20 SessionsPurchase Now - 10 Sessions

CrossFit Express

This 45-minute class is just what you need to start your day off right. This class consists of all of the greatness of a CrossFit class but condensed into an intense 45-minutes. It’s perfect for the business professional needing to catch a train or a mom wanting to get her workout in before the kids get up! It should be noted that this class is ideal for experienced crossfitters that are used to a fast paced style of training.

Class Times:  Mon/Wed/Fri: 5-545am
Cost: $135/month
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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 provides competitor programming.

The program is designed for experienced crossfitters 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 metcons designed to tax all three systems of the body to elicit 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

Open Gym

Our open gym hours are designed for experienced Olympic Lifters, Powerlifter or Strongman only. Open gym is available during all hours of operation from:

  • M-F 5:30a-12:30p and 4p-8pm (7pm on Fridays)
  • Saturdays 6a-10am
  • Sundays from 9-11am

Pricing: $90 per month

Master's (50+) Program

Our Crossfit Master’s Program is designed for people 50 and older looking to gain strength, coordination, flexibility, balance and increase cardiovascular health. This class takes into account age, fitness, and injury state to create effective scaling and substitution strategies. We believe Crossfit is for all ages and fitness levels and notice the importance of this style of training especially as the body starts to age. This is a beginner to intermediate style class and suggest more experienced athletes over the age of 50 join our Crossfit Classes.


2 classes/week for $130/month

3 classes/week for $150/month


Mon/Wed/Fri: 6am, 10am or 6pm (60 minute classes)

*All newcomers will be required to do our elements program first.

Contact Us For Additional Questions

A Word from the Masters:

“Never thought I’d attempt crossfire, and at 57 years old people said I was crazy (which those who know me know I am), along came Cross fit Iron Flag, seen it on Facebook, scheduled an appointment, meet Kelly, I had all sorts of questions, mainly I’ve had 12 surgeries excluding spinal fusion and complete rebuild of right shoulder including reattachment of severed biceps tendons, so fear of another injury is always in the back of my mind (and my wife’s LOL) my questions were answered perfectly, and I signed up that day, it has only been 5 classes in a masters class, and I can confidently say I will sign up for another crossfit class. I can’t wait to advance into cross fit training as time passes, you’re never too old to try something new, NEVER GIVE UP, STAY STRONG, CROSSFIT IRON FLAG AWESOME.” – Tony M.

“I have been in and out of different physical activities my entire life. March 4th 2019 will be 1 year @Iron Flag. I have found Iron Flag Crossfit a top notch box with extremely educated coaches leading their classes, not only with the physically – technical aspects but they are spiritual mental leaders and know how to get you to get the most out of your workouts. This box is the go to box if you want to step it up a notch mentally.” – Ronald F.

“Love the coaches always watching to make sure you are getting it right. Always encouraging! Love the Masters program. Haven’t had a coach that couldn’t modify an exercise so that you don’t hurt yourself and so you still get benefit. Very friendly atmosphere.” – Deb M.

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