Model City CrossFit

10/14/2026

LAST CALL ☎️ to reserve you spot in our ladies only Intro to Weightlifting 🏋️

ONLY 3 SPOTS remaining, message us by Friday, Oct 16th to secure your spot!

🛝 into our DM’s for details and to reserve your spot

6- Week program beginning October 23rd, 2026



📖 Learn to perform movements Safely and Effectively

Take the❓game out of your fitness routine, Our Coaches will lead you from start to finish showing you everything you need to know, leave all the work to us.



Did we mention this is a 👯‍♀️ only class??

🚫 No Stinky boys allowed, Only Girl Power 💥

DM for details, share this post, and tell all your friends

10/12/2026

⚠️ONLY 3 spots left‼️

Secure your spot by DMing us “I’m In” by this Friday, Oct 16th!

10/08/2026

Thank you so much for your overwhelming interest in our 👯‍♀️Ladies only Intro to weightlifting! 🏋️

Here’s a quick UPDATE!!!

ONLY 5 SPOTS remaining, message us by Friday, Oct 16th to secure your spot!

🛝 into our DM’s for details and to reserve your spot

6- Week program beginning October 23rd, 2026



📖 Learn to perform movements Safely and Effectively

Take the❓game out of your fitness routine, Our Coaches will lead you from start to finish showing you everything you need to know, leave all the work to us.



Did we mention this is a 👯‍♀️ only class??

🚫 No Stinky boys allowed, Only Girl Power 💥

DM for details, share this post, and tell all your friends

10/05/2026

👀 COMING SOON!! 👀

👯‍♀️Ladies only Intro to weightlifting! 🏋️

🔞 Only 10 spots available

🛝 into our DM’s for details and to reserve your spot

6- Week program beginning October 23rd, 2026



📖 Learn to perform movements Safely and Effectively

Take the❓game out of your fitness routine, Our Coaches will lead you from start to finish showing you everything you need to know, leave all the work to us.



Did we mention this is a 👯‍♀️ only class??

🚫 No Stinky boys allowed, Only Girl Power 💥

DM for details, share this post, and tell all your friends

10/03/2026

CrossFit uses 4 models to define fitness, they are:
1. 10 General Physical Skills of General Physical Preparedness
2. The Hopper
3. The 3 Metabolic Pathways
4. Sickness-Wellness-Fitness Continuum 📈

The Hopper says that CrossFit creates Broad, General, and Inclusive Fitness, meaning it prepares you for the unknown and unknowable.

The hopper concept is this: place any movement, whether it’s a 1- rep heavy deadlift, a marathon, a workout that blends weightlifting 🏋️, gymnastics 🤸,and metabolic conditioning 🏃‍♂️🚣🏻‍♂️⛷️a person who does CrossFit is prepared to do well in any of the three, were a specialist in powerlifting or long distance running running only wants to see their specialty be pulled from the hopper.

We tested The Hopper, what came out was:

12 min AMRAP- Team of 2
40 Medball Cleans #20/14
20 Bar Muscle Ups
-3 minute Rest-
For Time
30 Push Jerks #165/110
* Split reps

09/16/2026