Classes and Personal Training

Training is the big deal here. You’ve got to work. But before you work you have to decide that nothing is going to hold you from your best shot at the days ahead -health, strength, power, flexibility… Make some goals. And don’t come to the gym thinking we’re just here to kick your ass forward. Conditioning takes skill, care, creativity and accountability. -Coach

CrossFit -This is the elite strength training program. There are currently 3 focus tracks for strength training. All tracks are true to the “broad, general and inclusive” training scenario of CrossFit. This is precision core training utilizing Olympic weightlifting, Kettlebells, gymnastics, plyometrics, running…

Advanced CrossFit -the broadest training possible. It’s a challenging 15-30 minute, over the top, coached work session with the goal of proper mechanics, consistent movement, and a constant push for higher intensity.

Kid Strength -powered by CrossFit -follows the identical recognized 10 points of fitness as the adult program. We utilize long experience working with our metabolic systems, development of complex and multi-joint exercises and our appreciation of human physiology to develop functional strength in our kids.

• The keywords are complex movement, core strength, elite fitness and conditioning, coached personal training environment, self esteem, respect, the increased ability to play, and following directions towards a defined goal. All good training for kids.CrossFit’s 10 points of fitness defines our elite program and sets it apart from common “standards”. Cardio-vascular/respiratory endurance, strength, stamina, flexibility, speed, power, coordination, agility, accuracy, balance define our training of both the skeletal muscular and the nervous system.
• What separates the CrossFit program from the old school thinking that we normally see is a concentration on quality exercise done with an ever increasing level of skill at high intensity for short periods of time. As the kids grow they need time to adapt to increasingly complex levels of exercise as their bodies and nervous system adapt to greater physical demands.
• Our goal is simple. Stronger and more injury proof kids equipped with the broadest training skills that will allow them to attack any activity they choose and meet the demands of that activity with success. That’s CrossFit!

Ramp-up program-This is a challenging 12 session program intended to bring everyone up to speed for advanced CrossFit without the work load or training volume of your firebreathing brothers and sisters who are in the advanced program. Caveat. You must complete the 12 sessions to move up to the next level and there is a 30 day time limit on the program or you must start over. We are looking out for your health and safety here and trying to make it easier for you to join the program. This tactic works. We have a lot of experience. Trust your coach on this one. -Coach

Sport specific training -We are currently concentrating on the endurance athlete, boxers, MMA fighters, Brazilian Jiu-Jitsu and wrestlers. Core strength, anerobic training and functional strength can be built through consistent training with added exercise that will improve your game. Don’t wait on this for the perfect time to begin to work on the engine that drives your sport whether you are a tri-athelete or a fighter. Physical adaptation takes time and effort. You can do this and you can win in your sport.