Our group CrossFit classes include each of our programming options that we call COMPETE, TRAIN, and LIVE. The tiered programming system allows new and experienced athletes to perform workouts that are more geared towards their individual goals while still working together in a class setting. A typical CrossFit class will include a warmup specific to the programming of the day, followed by a strength or skill session, and finish up with a conditioning workout that we tend to call “MetCon” (Metabolic Conditioning).


For athletes who prefer to work in a 1-on-1 setting or have specific goals that they want to achieve faster with a program designed individually for them. PT can be blended with group classes also to have days where you work only on your individual movement goals and other days where you have the fun of training with a group.


The main focus is on the snatch and the clean & jerk. These are highly technical but explosive movements that develop speed, coordination, strength, and accuracy in athletes. This program is for athletes wanting to spend more time improving in these lifts for better fitness or to compete in the sport of weightlifting.


Helpful for those with a highly specific goal that they need help reaching. This may be done as a full program or accessory work. After sitting down with a coach to discuss your goals, strengths, and weaknesses, a plan will be formulated for you to perform based on your schedule and needs.


Doing all that strength and conditioning work in a 60-minute class is great but it is the other 23 hours of the day that really matter. Nutrition is the base of the CrossFit pyramid for a reason. Exercise and nutrition need to work together in order to truly reach your fitness goals. You know the old saying, “you can’t outwork a poor diet.”


After completing a functional athlete assessment with a coach, your results will be used to build a program based on your needs to improve movement and overall health. You will have access to the program and videos to guide you for improving mobility and flexibility. This program can also be held in a coach-led group setting to focus on recovery or improving specific areas for that day.

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