Welcome to CrossFit Onslaught

Welcome to CrossFit Onslaught! 

The CrossFit Onslaught training methodology is unlike any other fitness program in existence. We offer several educational avenues to help our clients achieve peak health and fitness; from nutritional counseling to expert coaching on complex exercises – we provide the essential toolset for success. Our program combines the best movements from Olympic Weightlifting, Gymnastics, and Metabolic Conditioning into a unique medley: inducing the highest level of physical expression possible.

SAFETY & PROPER FORM. Classes are taught in small, intimate groups. We fully invest our time and energy into each one of our students to ensure the best possible outcome is produced. With that said, our offering goes well beyond providing just an awesome workout. By coupling our facility’s dynamic equipment with the deep nutritional and movement knowledge of our coaches, we are able to provide an invaluable educational experience.

COMMUNITY & SUPPORT. Shortly after getting started, you will realize our experience is leaps and bounds above traditional corporate gyms. When have you ever belonged to a gym where everyone knew your name? Where you have a workout partner each time you walk through the door? Where you have friends cheering you on to the finish line during every workout session? Yeah, we got that for you and much, much more!

  • Women Only Fitness Bootcamp

    Ladies! Introducing The P10 Bootcamp


    Push Yourself Past Your Limits Surrounded by Supportive Women- Introducing The P10 protocol!  This Bootcamp serves up the perfect experience for the ladies that want the intensity driven results of CrossFit but are not sure about the heavy lifting. Classes will focus on workouts that combine heart-pounding cardio and muscle sculpting strength training, focusing on dumbbells, kettle bells and body weight movements. Workouts are done at high intensity and constantly varied to maximize body adaptation and GUARANTEE results!

    Classes are held Monday 10:00 am , Wednesday 9:30 am , Fri 9:30 am

    For more information or to register contact


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Workout Of The Day

  • 4-29-2015



    A. Muscle Clean 5x5

    B. Mid Hang Clean 5x3

    C. Halt Cln DL + finish 5x3

    D. BS 3x6 -lighter than Mon-


    For Time


    OH Lunge 95/65


    4 sets, minimal rest btwn movements

    10 Push Up
    15 incline Push Up
    9 Decline Push Up
    5 Dips
    10 Pull Up
    5 MUp

    1 min rest btwn sets


    5 Sets

    6 Back Squat Jumps @ 30% 1RM
    20yd prowler push @BW

    3' rest/walk between sets


  • 4-28-2015

    The Down Low on Aspartame -

    Aspartame is the proper name for the sweetener marketed as NutraSweet, Equal, Spoonful and Equal-Measure. It was an accidental discovery by James Schlatter, a chemist, who was testing an anti-ulcer drug. When Aspartame was approved for dry goods in 1974, a neuroscience researcher named Dr. John W. Olney and a consumer attorney James Turner, filed objections  in order to put the FDA's approval of Aspartame on hold and investigate G.D. Searle's (the company that James Schlatter worked for) research practices.

    Aspartame holds the title of accounting for at least 75 percent of the adverse reactions to food additives reported to the FDA. These reactions range from minor to very serious, not limited to seizures and death. There are 90 different documented symptoms listed in the report on Aspartame. These symptoms include:

    • Headaches/Migraines
    • Dizziness
    • Seizures
    • Nausea
    • Numbness
    • Muscle Spasms
    • Weight Gain
    • Rashes
    • Depression
    • Fatigue
    • Irritability
    • Tachycardia
    • Insomnia
    • Vision Problems
    • Hearing Loss
    • Heart Palpitations
    • Breathing Difficulties
    • Anxiety Attacks
    • Slurred Speech
    • Loss Of Taste
    • Tinnitus
    • Vertigo
    • Memory Loss
    • Joint Pain

    Aspartame is comprised of three chemicals: aspartic acid, phenylalanine, and methanol. Aspartic acid is a free excitatory amino acid which means that once it makes its way into the brain, it supercharges the neurons causing them to overwork, burn themselves out and die. It also makes up 99 percent of MSG. When Aspartic Acid is metabolized  by the body it becomes them chemicals aspartate and glutamate. As the excess aspartate and glutamate build up in the body, they slowly begin to destroy neurons. Unfortunately, it isn't until the large majority of cells in a brain area is destroyed that symptoms begin to show up. Many genetic diseases are known to be contributed to by long term exposure to excitatory amino acids aka "excitotoxins". The diseases that are triggered include but are not limited too:

    • Multiple Sclerosis
    • Parkinson's Disease
    • ALS
    • Hypoglycemia
    • Memory Loss
    • AIDS
    • Hormonal Problems
    • Dementia
    • Epilepsy
    • Brain Lesions
    • Alzheimers
    • Neuroendocrine Disorders

      A common, acute, reaction that many suffer as a side effect of Aspartame is memory loss. Whether ironically or simply an attempt to ensure the artificial sweetener became legal, G.D. Searle, who manufactures aspartame, began to search for a drug to combat memory loss caused by excitatory amino acid damage.

    50 percent of aspartame is an amino acid called Phenylalanine. While it is normally found in the brain, certain people with the genetic disorder phenylketonuria cannot metabolize phenylalanine. This leads to dangerously high levels of the amino acid in the brain which is sometimes lethal. It has been shown that ingesting aspartame, especially combined with carbohydratres, can lead to excess levels of phenylalanine in the brain even in people without the genetic disorder. High levels of phenylalanine in the blood can cause serotonin levels to decrease, leading to emotional disorders such as depression.

    Studies of the brain that were used to measure phenylalanine buildup found that the hypothalmus, medulla oblongata and corpus striatum had the largest increases in the amino acid. The excessive buildup in the brain can cause schizophrenia and make one more susceptible to seizures. The evidence provided may reasonably allow us to infer that long-term use of aspartame may provide a boost in sales of SSRI's and drugs to control seizures and schizophrenia.

    Methanol aka wood alcohol/poison accounts for 10 percent of aspartame. Methanol is a deadly poison and was the cause of death and blindness in many "skid row" alcoholics. Methanol breaks down into formic acid and formaldehyde in the body. Formaldehyde is used to slow the decay of corpses and their organs and is also a deadly neurotoxin. THe EPA assessment of methanol has left the chemical classifies as a "cumulative poison due to the low rate of excretion once it is absorbed." They recommended a limit consumption of 7.8 mg of aspartame a day but a one-liter of aspartame sweetened beverages contains about 56 mg of methanol. Heavy users of these sweetened drinks consume as much as 250mg of methanol a day, 32 times the EPA limit.

    Since human beings lack a couple of key enzymes needed to pass methanol, we are much more sensitive to the toxic effects than animals. Symptoms from methanol poisoning include GI disturbances, dizziness, weakness,vertigo, memory lapses, shooting pains in the extremities,numbness and neuritis. The most well known problems arising from methanol poisoning are vision problems such as misty vision, obscuration of vision, retinal damage and blindness. Most commercial airline companies forbid their pilots from drinking diet sodas as a part of their contracts.

    Dr. Woodrow C Monte, director of the food science and nutrition laboratory at Arizona State University was so concerned about the unresolved safety issues of aspartame that he filed suit with the FDA, imploring them to slow down the fast passage of aspartame to the American public long enough to answer some of the more important safety issues. Shortly after receiving the suit, the Commissioner of the FDA, Arthur Hull Hayes Jr, approved  the use of aspartame in carbonated beverages. He then resigned and took a position with G.D. Searle's public relations forum.

    Whenever possible, avoid aspartame as if you health depended on it. Quite frankly, it does




    A. BTN Jerk 5x3

    B. Front Squat 3x5

    C. Press 3x10

    D. BB Row 3x10



    For Time

    150 Wall Ball 20/14


    4 sets, minimal rest btwn movements

    20 half burpees
    30" Hollow body
    40" scissor crunches
    15 toe touches
     35 crunches
    10 windshield wipers
    8 leg raises 30"
    V hold
    3' rest


    For Time

    400M Lunge,
    complete 5 Push Press after every 5th lunge
    *coach will prescribe weight


  • 4-27-2015



    A. Snatch Balance 5x3 light focus on tech

    B. Mid Hang Snatch 5x3

    C. Halt Sn DL+ finish 5x3

    Back Squat 3x8 +

    for time


    front squats 155/105#
    pull ups


    3 Sets, For Quality, No rest between movements

    10 Chinup
    3 HSPU (No Kip)
    12 Hip Bridge
    12 Dip Close
    12 Grip Push Up
    6 L Sit Pull Up
    5 45 degree body row
    5 MUp

    - 3 min rest between sets


    every 30" for 25 mins,

    1 x HSPU

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