Our Performance program is the next level of training for clients that exhibit excellent competence in most of the high level gymnastics and barbell movements. The perfect candidate is a client with an in depth understanding of, and ability to perform, mid- high level skills including Snatch, Clean & Jerk, Muscle-ups, Kipping/Butterfly pull ups, Back Squat, Front Squat, Overhead Squat, Box jumps, Handstand Pushups, etc…Our performance program is 1-3 hours of mid-high volume CrossFit training.
This program includes:
Mid level to advanced level gymnastics and barbell movements.
Self managed skill work sessions.
Mid to high volume weight training including power lifts and olympic lifts.
10-45 minutes of weightlifting/strength training.
20-120 minutes of metabolic conditioning work
Less coaching supervision for the majority of the session.