New Website Coming!


With the launch of Wodify you’ll also notice our entire website will be updated. We hope it continues to be easy to navigate through. In just a few days you’ll log in and see a whole new look to!  You will not be able to sign up for WOD’s until December 1st, so for a few days, just come to class whenever you like and don’t worry about signing up beforehand. 

Here are some frequently asked questions re: WODIFY (our scheduling and payment system).

Will membership fees change? 
NO! Member rates will remain unchanged with student discounts, spouse discounts, and punch card options still available. Spouses will be set up so that one spouse is charged $180.00 and the other is charged $0 (you’ll both still need to enter in payment methods). If we missed setting up you and your spouse, just let us know and we’ll fix it for you.

I am a punch pass user! Will I lose punches when we make the switch?
NO! We’ve already credited you for punches on your account. You’ll see that they carried over once you start using Wodify (there may even be a few extra if you use them in the next few days).

Will all my data from the current site be moved to Wodify?
NO! You’ll be starting with a clean slate! You are welcome to plug in any data such as benchmark WOD scores or 1 RM lifts into your profile. We encourage you to log scores after all WOD’s (if you don’t do so already) so that you can see your progress. We will give you a new URL to this site so you can still access data if you wish.

Will I be able to change from monthly unlimited to punch pass?
YES- if you need to adjust your account, just let us know and we’ll change it at anytime.

Why Auto-Renewal?
Currently for unlimited monthly WOD’s, you are prompted at the end of each month to “update your subscription”. With auto-renewal, the monthly fee will be automatically deducted from your bank account or credit card (as you indicate on set up). You’ll be sent a receipt but will not need to do anything to continue signing up for WOD’s. Of course, we can take you off of auto-renewal at any time but we think you’ll find that it is much more convenient.

Will there still be wait lists and notifications?
YES! You will also sign into classes you attend either on your phone (download the WODIFY app) or at our kiosk.

Where have the FITAIDs been?
We’ve had some discrepancies with inventory and payments. In other words, there may be some athletes “forgetting” to pay for their FitAid. Starting Dec 1st, FitAids will be back but will  be purchased using WODIFY. You can load your account with “store credit” that can be used for FitAids, shirts, etc. This still requires members to use the honor system, so please pay for all FitAids you take AT THE TIME OF PURCHASE. Even if you pay cash, a trainer will need to document it in Wodify. If our inventory and payments don’t match up in the next couple of months, we will unfortunately have to discontinue offering FitAid’s for purchase.

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Nutrition Challenge Results!

If you participated in the challenge and made changes, even small ones, then you are a winner! We hope you’ll continue down a path that leads to better fitness and health!


Thank you, again,  Derek and Marci Smith and the UW Kinesiology Department for making pre/post Dexa Scan’s possible!

  • We had 168 participants.  119 completed the challenge.
  • Total body weight reduction was 457 pounds!
  • Total loss in body fat= 233%
  • Total loss in waist circumference 397 cm!
  • 84 pounds of lean muscle mass was added

Why DO we want lean mass?


  • battles obesity
  • increases metabolism so you burn more calories even while doing nothing!
  • helps battle disease
  • contributes to strong bones
  • prevents insulin resistance (Type II Diabetes)


Top Body Fat Reduction:
Matt Nagy
Aaron Murray
Brett Kvenild
John McKee
Nic Massine

Jill Rettinger
Shannon Davis
Jessica Markham
Marcia Peterson
Anne Stevens

Top Weight Loss
Marty Mckinney
Doug Roehrkasse
Brett Kvenild
Andy Omen
Matt Nagy

Marcia Peterson
Abi Gerhard
Jonie Markle
Laura Olsen
Tanna Nagy

Top waist circumference reductions:
Marty McKinney
Brett Kvenild
Matt Nagy
John McKee
Nic Massine

Cassa Hollenbeck
Debbie Swierczek
Marcia Peterson
Stephanie Fortman
Madison Watson

Top Lean Mass Gains:
John Mckee
Jacob Killebrew
Brett Kvenild
Derrick Thompson
Dennis Johnson

Andrea Aragon-Meyer
Shannon Davis
Jill Rettinger
Jennifer Newcomb
Laura Pollard


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CrossFit 7220 Giving Tree

Once again CrossFit 7220 has adopted families to provide Christmas gifts.  We’ve adopted 6 families this year so we have our work cut out for us!  We heard one of these kids asked for duct tape to hold his shoes together. When you are out shopping for your loved ones, please also think of these families and pick up a little something extra if you are able to. Parents of these families do not specify wants or needs, but we like to include a little something for them (gift cards are great!). Of course you can always throw in any extras for anyone on the list. 


Please wrap items and tape slip of paper with tag identifying recipient.
(example: Family #70: Girl age 7) 

Bring items to the gym (411 S. 20th) by December 10th

This year we thought we’d try an online sign-up to make it easier for all. Please click on the green “SIGN UP” link below to view the online sign up sheet. Feel free to share this link to anyone you know that may want to participate. Thank you, as always, for your generosity!

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Grady’s Adventure

Read below about Grady’s amazing experience in China!


The Spartan Agoge 60 was the most challenging yet rewarding experience of my life.  I have a new found perspective on not only what teamwork means but how one person’s selfless act of kindness, help and support can push others further than I had ever thought possible.

The day of the race I started out thinking that this would be similar to other races that I had completed.  It would be me versus everyone else in the race.  Not only did I realize that I was wrong about the race but what teamwork meant.  I had the wrong mindset of what I was getting myself into.  Throughout the Agoge I began to change my mindset and outlook from just wanting to finish the race but wanting everyone else to finish before me.  I began to realize that none of us would finish if we didn’t help each other out and come together as a team.  When I say team I not only the people within my group but everyone else at the competition.  During the 60 hours of this event we would complete many challenges as a group from filling bags of water to only have them dumped on top of us drenching all of our spare clothing, to carrying bags of corn barefoot for roughly a mile. Not to mention that all of this being done with very little sleep, and physically exhausted.


In the event there were several acts of kindness and teamwork that brought us all closer together as a team.  There are three examples that stand out most to me.  The first of these was when we had to carry someone up a mountain in a stretcher made out of Para cord and sticks.  This took teamwork and good leadership skills to complete the challenge.  One team in particular really excelled and showed how eight hard headed alpha males with different ideas could rise to the challenge.  The second event that stands out was during a team punishment where we all had to do burpees.  One of our teammates tried but couldn’t completed them and was about ready to quit and give up but to my surprise everyone on the team stepped up and helped him complete the burpees, even after we were 48 hours into the event without sleep and had done 100 of those damn things ourselves.  The third example of teamwork is that throughout the entire 60 hours people would carry other packs, sandbags or whatever they could do to help others in an effort to prevent them from having to ring the damn bell and call it quits.

I’ve learned more about myself during the 60 hours event than I have over the last 24 years of my life.  Not only have I learned how far I can push myself mentally but physically as well.  More importantly I learned the importance of teamwork and how others can help you go beyond what you ever expected possible.  I am thankful for all of the Krypteia and everyone else involved in the Agoge 03 for teaching and helping me throughout the entire event.  I am very grateful for my teammates for showing me what all you can accomplish when you are surrounded by the right people that work together and have a passion and drive to finish and never give up attitude.  No matter how hard the task or how big of a hill to climb I will never give up!


       Thinking back on all of this i truthfully believe there were two things that really pushed myself to finish. One being my team mates that pushed me to keep going even when i was at my worse. The second would be my training putting myself threw the most uncomfortable work outs I could think of. Anything from heading to CrossFit 7220 at 5 am during the week then getting off work and heading out for a run, or anything I really could think of, but when I think about it I believe that there is a certain workout that really helped me push threw and that is the Saturday Slamdowns mainly because the workouts were long and hard, and really taught me to push threw even when I didn’t think i could finish no matter how tried i was.


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Confused about your Dexa Results?

Nutrition Challenge Party
 Friday at 6:30 pm
Bring a dish to share!


UW Director of Kinesiology, Derek Smith, will be there to help explain the data you received. Bring your results so you can better understand the changes you made in the last 6 weeks!


Congratulations to all of you who participated in the 2016 CF 7220 Nutrition Challenge!

We hope the end of this Nutrition Challenge is only the beginning of healthier eating for you. If you were faithful about logging your intake and trying to reach your daily macronutrient goals, you should now have a better idea about the fuel your body needs to run as an efficient fat-burning machine! Many continue to track food on My Fitness Pal after the challenge so they’ll continue to have a precise measure of what their body needs each day. If you take a break from logging your food, remember that old habits easily creep back in and you may need to go back and check your intake from time to time.

Even if you didn’t finish strong, we hope you learned a thing or two about eating for performance and optimal body composition. Remember there is no end date for healthier eating. We hope you all continue to make improved nutrition a priority in your life so you’ll keep to seeing positive changes in your health, fitness, and in the mirror!

– Your CrossFit 7220 Nutrition Challenge Team

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Gobble Wobble anyone?


Gobble Wobble 5K
Saturday, November 19
New Laramie High School
900 AM start, registration 800-850

Come support the Laramie High School Cross Country team and the LHS TRACC club. The Gobble Wobble is an Laramie tradition with the annual ‘turkey trot’ occurring the Saturday prior to Thanksgiving.

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 IPL World Championships
Masters division AND the Open Champion in the 114lb class
Squat: 264lbs. World, American and State record
Bench: 154lbs. World, American, and State record
Deadlift: 342lbs. World, American, and State record
(a three times body weight deadlift!
Total: 760lbs. World, American, State record




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