Programs

Here are the descriptions of the extracurricular programs we offer our athletes who have a 3x/week membership or more.


Mobility

Whether you have been a CrossFit athlete for a month or for years, you know what it feels like to have your performance limited by restrictions in mobility, flexibility and improper movement patterns. Often we get so focused on strength and conditioning that our stretching and mobility work gets put last on the priority list. Pretty soon you start to plateau because you can’t lock out that heavy weight overhead because of shoulder and upper back immobility or you skip the overhead squats because there is just no way you can get into that position. It’s time for all of that to change. Here is what the mobility class can offer you:

• Focus on recovering and preventing tight and sore muscles
• Identify chronic areas of immobility and develop strategies for joint and tissue function recovery
• Increase blood
• Improve movement patterns
• Increase blood flow and circulation
• Develop body awareness and improve position and movement pattern awareness

The class will be programmed off of three general categories:

1. Weekly gym programming - Quads are sore from squatting every day? Having trouble sitting down? We can help recover tissues during volume week.
2. Future gym programming - Oh, we are testing our max clean and jerk next week? Would you like some tools to fix that broken overhead position so you can PR?
3. Individual limitations - What’s that you say? You skip class every time you see snatch on the blog because your immobility and dysfunctional movement patterns stop you from even visualizing a proper snatch? We can help.

You can use this class as a stand-alone or you can hit it after or before your WOD. This first month of the class will not count towards your membership, so come try it out. After that, it will count as a class towards your monthly membership.


Endurance

Our goal for this particular program is to improve your overall athletic performance, with an emphasis on running as a "skill". Too often endurance-based programs would emphasize volume, but with that amount of work, we also see and increase in injury. We will increase your overall endurance by incorporating short, intense intervals and time trials without having to put in the traditional milage volume. The methodology is based on the work of CrossFit Endurance.

We meet weekly and learn new skills, drill those skills, and complete a workout. Each athlete will recieve his/her own personalized programming which will consist of Strength, CrossFit, and Endurance work.

Whether you have an upcoming marathon, 5k, or fun run, or just want to improve your overall endurance, please ask for more information or to get started!


Strength

Our strength program is based around building strengths where you are weak. Like all of our program, you'll receive a personalized training program that will become more detailed over time as we understand your athleticism.

Generally to increase strength, you'll have to sacrifice work in other areas. This may include putting a temporary stop on your CrossFit classes, and extracurricular activities so that all the focus and effort falls into your goal of becoming stronger.


Comp Ex

“Find your weaknesses, make friends with them, then beat them to death.”

-Chris Spealler

The Comp Ex program takes CrossFitters to the next level by adding specialized extracurricular work on top of your regular CrossFit classes. The composition of your supplementary work will be individually tailored to eliminate your weaknesses and maximize your athletic potential to overcome the unknown and the unknowable. The Comp Ex program is intended for athletes working towards or continuing to compete at local and regional CrossFit competitions either as an individual or in a team setting.

The Comp Ex athlete should have the basic CrossFit skills in place. Still missing your muscle-up or not as smooth on your double-unders? That’s okay, but it will be on your To Do list. The Comp Ex athlete should be highly motivated to train and have the time to dedicate outside of normal classes to get their specialized programming completed. This programming will include specialized warm-ups, strength and Olympic based lifts, mobility work, and accessory work to systematically increase your fitness.

Email if you're interested in joining!

COMING SOON: Olympic Weightlifting, Mobility, and Sports Conditioning.