I Am Crossfit Upper Keys

03/27/2026

09/22/2023

Try This Awesome Recipe!

Ingredients
1.5 cups brown rice cooked
1 head broccoli chopped
2 medium sweet potatoes
1 tbsp olive oil
1/4 tsp sea salt
1/4 tsp paprika
1/4 tsp black pepper
1/4 tsp garlic powder
1/2 cup frozen edamame
1/2 cup purple cabbage sliced thin
1 tbsp Tahini Power Sauce (see separate recipe)

Instructions
1. Preheat oven to 350 degrees.
2. Line baking sheet with tin foil and add sweet potatoes, chopped into bite size pieces. Drizzle with olive oil and seasonings. Place in oven and roast for 35-40 minutes
3. As potatoes are cooking, prepare brown rice according to package directions.
4. Add olive oil to a medium sauté pan and add broccoli, edamame, and cabbage. Sauté for 5-8 minutes until cooked.
5. Once everything is done cooking, assemble 1⁄4 of each ingredient into a bowl.

12/05/2022

🫵 It’s back!!! 💪 Tell all your friends!! Come see what the hype is all about!! THIS WEEK - December 5th - 10th bring a friend and join us for a FREE workout!! We promise you won’t regret it!

SCHEDULE:
5:45 AM
7:00 AM
8:30 AM
10:00 AM
3:30 PM
4:30 PM
5:45 PM

Please arrive 10-15min early to introduce yourself to our coaches and sign our waiver. We look forward to having you join us for a class!!

12/05/2022

Congrats to our November Committed Club!! These guys attended 15 classes throughout the month! Did you know that the best way to get results with us is just to show up consistently? That is the number one way people reach their goals and change their lives! Change happens over time, and we are what we consistently do! Great job, guys!! KEEP IT UP!!

11/16/2022

It’s back!!! Tell all your friends!! Come see what the hype is all about!!

December 5th - 10th bring a friend and join us for a FREE workout!! We promise you won’t regret it!

11/02/2022

Congrats to our October Committed Club!! These guys attended 15 classes throughout the month!

Did you know that the best way to get results with us is just to show up consistently? That is the number one way people reach their goals and change their lives! Change happens over time, and we are what we consistently do! Great job, guys!! KEEP IT UP!!

11/02/2022

Introducing our November Athlete of the Month, Dom Hickory!! Dom is a mom of 2, and has been with us for almost a year! She has put in the work at the gym day after day, even through her latest pregnancy! She came in for all 9 months, modified her workouts, and had a great time through it all! She’s been crushing the workouts since giving birth to beautiful Conrad and even joined us for our Run Club last month! Your hard work and determination inspires us every day Dom!!

10/03/2022

📢 October Athlete of the Month📢
💪Chris Walter 💪

Our October Athlete of the Month is Chris Walter! Chris always comes in with a smile and loves encouraging those around him to achieve their best! He’s funny, fun-loving, selfless, and all-around a great part of our CrossFit community. Without question, he goes out of his way to extend the hand of our gym family every chance he gets and always works So hard! Chris, we’re so thankful for the effort you put into making it into the gym. And we’re so glad to call you family! Thank you for always being your positive and encouraging self to all. Congratulations, Chris!!

10/03/2022

Our September Committed Club really crushed it this month! Congrats guys and keep up the great work. Our drawing winner was Brooke Vega! Congrats!

10/03/2022

Guys, we did it!! We hit 100 members!! my goal was 100 members in my first year of owning Crossfit Upper Keys and we got there in 6 months!! I want to thank each and every one of you guys who have supported me and the gym brought in their friends, and helped me throughout these last few months. I never imagined myself owning a business and this adventure has been so rewarding and magical thanks to each and every one of you guys.

Thank you thank you thank you!! Cheers to the future!!

09/12/2022

It is MEMBER APPRECIATION WEEK!! We will have a small gift for our members every single day this week (the first one is pictured!), So make sure you’re showing up for the WODs! We want to show our appreciation to all of you guys who have really made this gym so special. For every class, you attend, be sure to put your name on a ticket and stick it in the jar located by the sign-in area. On Saturday, I will be doing a drawing for a massage!!

We are also hosting our first BRING A FRIEND WEEK this week! Bring or send in a friend to any class all week long!! They can attend as many classes as they want throughout the week, and bring in as many people as you want! Just have them show up a few minutes beforehand to sign the waiver!