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.


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.


Get 50% off the first month with the HOLIDAY SALE! Use promo code GetStarted
*expires 12/23/18

Monthly Memberships:

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


  • $165 for 10 Crossfit Sessions (expires after 3 months)
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  • $285 for 20 Crossfit Sessions 
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CrossFit Express

Cross Fit 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!
Class Times:  Mon/Wed/Fri: 5-545am
Cost: $135/month
Get 50% off the first month with the HOLIDAY SALE! Use promo code GetStarted
*expires 12/23/18
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Iron Flag Athletic Performance

“Calling all Athletes ages 10+, gain the competitive edge over all of your opponents. Our athletic performance program focuses on explosive speed, lower & upper body independence, total body strength, agility, mental toughness and leadership abilities. This is the perfect program for athletes pre-season or out of season training!”
Class Schedule:
Mon/Wed/Fri: 4:30pm, 5:30pm, 6:30pm & 7:30pm
Thurs: 4:30pm, 5:30pm & 6:30pm
Email us here for further details.


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

Get 30% off with the HOLIDAY SALE! Use promo code GetFit
*expires 12/23/18
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Crossfit Master's (50+)

Our Crossfit Master’s Program is designed for people 50 and older looking to gain strength, coordination, flexibility 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.


Get 50% off the first month with the HOLIDAY SALE! Use promo code GetStarted
*expires 12/23/18

2 classes/week for $130

3 classes/week for $150


Mon/Wed/Fri: 6am, 10am & 6pm

Contact Us For Additional Questions

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

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