Unlike traditional CrossFit™, we prioritize strength gains through structured programming and personalized guidance.
Classes combine traditional and olympic weightlifting, bodyweight, free-weights, gymnastics, and conditioning into a fun and effective 1 hour workout.
All movements can be scaled to the athlete’s level and ability, with modifications offered directly in the programming or by athlete request.
Enhanced Mobility Work
We incorporate dedicated mobility sessions to improve flexibility, reduce injury risk, and enhance overall performance.
Injury Prevention Focus
Our coaches emphasize proper form and technique, ensuring you train hard while minimizing the risk of injuries common in high-intensity workouts.
Hypertrophy Programming
For those seeking muscle growth, we offer specialized hypertrophy training alongside functional fitness.
MetCons with a Twist
Experience metabolic conditioning workouts that burn calories efficiently while maintaining a focus on form and safety.
What does a typical class look like?
While our program runs on 7-12 week training cycles, our S&C classes tend to follow a similar format.
- Dynamic Warm-Up
- Main Strength / Skill Set
- Metabolic Conditioning (MetCon) or additional strength
- Accessory work
- Stretch
Below you’ll find a few sample classes that are representative of what a typical 1-hour class looks like.
6 x 1 @ 80% w/2 sec pause
Metcon
5 Rounds for Time
Run 250m
8 push press @ 63-95lbs
Accessory
SLER (Side Lying External Rotation)
3 x 12 / arm
2 pause hang power clean (hips) + 1 clean (hips) @ 60-65%
Superset A
Dip: 4 x 6-10
Chin-Ups: 4 x 5-10
Superset B
Ring Row: 4 x 10 w/3 sec eccentric
Narrow Push Ups: 4 x 10-15+
Rest 60s between sets.