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DYNAMIS - strength, fortitude, authority, power, potential



Friday - 7/26

Strength – Bench Press


Bench Press – Warm Up and Movement Prep

  1. 10 Mins to Review Form and Warm Up to 80%


Bench Press – Volume

  1. Every 2 Mins for 10 – 6 Reps - 80%





  • 20 Cals on Bike

  • 15 Box Jumps (30/24)

  • 20 DB Snatch (50/35)



  • 25 Cals on Bike

  • 12 Box Jumps (24/20)

  • 16 DB Snatch (35/50)

Thursday - 7/25

Strength – Front Rack Lunge


Front Rack Lunge – Warm Up and Movement Prep

  1. 10 Mins to Review Form and Warm up – Target 60% of Front Squat


Front Rack Lunge - Volume

  1. Every 3 Mins for 12 – 10 Front Rack Lunges Forward into 10 Front Rack Lunges Back – Target 60% of FS




  • Buy In – 50 Toes to Bar

    • Into:

    • 7 BMUs

    • 12 Front Rack Lunges (155/105)


  • Buy In – 30 Floor Toes to Bar

    • Into:

    • 7 Jumping C2B or Jumping BMUs

    • 12 Front Rack Lunges (75/55)

The "WOD" is the "workout of the day." Each day a new WOD is posted, and it's part of a complete program designed to improve strength and conditioning.  The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.

Getting Started

Dynamis Fitness & Performance LLC utilizes a combination of functional movements and high intensity workouts, to help individuals achieve their goals.  These movements cover a wide array of modalities such as, gymnastics, weightlifting, running, rowing, body weight movements, explosiveness and overall health improving movements.  This is all combined and executed at a high level of intensity for maximal results.

This results in ever increasing power output and improved body adaptation.  Ultimately, fitness, as a whole is improved.

Workouts, as a whole, are designed to be challenging.  This challenge provides substantiated evidence of growth and adaptation.  However, that does not mean all workouts are the same.  All workouts can be adapted (scaled) to fit the needs of the athlete.  This means that any workout can be adapted for any individual regardless of the limitation.

The real growth and gift is the community at large.  The support and growth that comes in this environment is hard to find in any other setting.

Getting Started

Dynamis Fitness and Performance LLC Classes

Please contact us for additional information!

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Please refer to our Social Pages for any class cancellations and holiday scheduling changes.

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Class Fees:


Drop In - 20$ per Class


Monthly - 110$ per member

Students - 85$ per member

Gift Certificates are available! 

Drop Ins are always welcome! Come check us out!

2190 W. Ridge Road,
Wytheville, Virginia



Lori Burton

CrossFit Level 1 Trainer

I started CF in 2012 after a friend introduced me to the website. I started trying to train on my own for a few months and eventually found my way to a small box in Blacksburg, VA, an hour away. Fast forward to 2016 and I heard 323 Cross Training was opening in Wytheville! Immediately, I jumped at the chance to train near my home. In March 2021 I took my L1 and have been loving expanding and sharing my CrossFit experience with our Dynamis family. 

I love that CrossFit allows me to be ready for all the outdoor activities I enjoy and ready for whatever life may throw at me.


Walter Midkiff

CrossFit Level 2 Trainer

I am currently a CrossFit Level 2 coach.  I have been coaching Crossfit for 7 years.  I am the proud father of 3 wonderful girls. I am the founder of Recovery Fitness, a non-profit organization that teaches fitness and nutrition to those battling substance abuse.  I am also an online accountability coach.  Fitness is my career, my calling, my passion, and my hobby. 


Allie Pertee

CrossFit Level 1 Trainer


I am a CrossFit Level 1 Trainer and a full time student obtaining my Doctor of Physical Therapy degree. I have studied fitness and exercise science for many years and have discovered a passion for functional movements and physical performance. At Dynamis FP I am able to help others work toward, and achieve their goals of fitness and longevity.

Our Coaches


Denise Felts


USAW Weightlifting Coach

CrossFit Level 1 Trainer

I am a USAW Weightlifting Coach and held a CF Level 1 Certification for many years. I joined CF in 2016, became a coach shortly after, and discovered my passion is Olympic Weightlifting.
I wanted to share my knowledge gained through experience and a life long interest in fitness. For me, it's incredibly rewarding helping others achieve their fitness goals.
Dynamis FP allows me chase my own desire for strength, speed, and longevity, all while leading our members.


Tim Felts


CrossFit Level 1 Trainer

I have pursued an active lifestyle since graduating from VMI in 2004.  My core focus was weightlifting.  While I was active, I struggled to find a venue that pushed me in new ways and provided me with a supporting, knowledgeable community.  Dynamis FP provides me with that outlet.  I am able to push myself, find the competitive spirit, while building a community of like-minded individuals. 

Our Coaches
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