SEASONAL CLASSES

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We offer seasonal supplemental classes that offer an opportunity to focus more on specific skills

Throughout the year, we offer various classes and opportunities to focus on specific skills, movements, and specialties

Some of the seasonal programs we offer include:

  • Weightlifting Technique
  • Strength Cafe
  • Gymnastics
  • Defined Endurance
  • Def-Con Conditioning
  • Legends
  • CrossFit Kids

When we offer these classes, we will update this page with new information and our members will be informed of exciting new offerings. If you have any questions in the meantime, please feel free to contact us.

Olympic Weightlifting Technique Class

  • WHAT: The snatch and clean and jerk bring speed, power, coordination, agility, accuracy, and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete. The focus is on perfecting technique and positioning and not necessarily about the weight of your lift. Beginners will focus on proper positions before adding weight and speed. Intermediate to advanced lifters will focus on speed and refinement of technique, as well as muscle and C.N.S. conditioning. Come warmed up and ready to move.
  • WHO: Prior experience with a clean, jerk, and snatch required; no strength requirements necessary.
    Pricing: $75-$150

Life Lifting

  • WHAT: Class based on functional lifting and strongman concepts, Life Lifting is a fun, all-levels class that focuses on new skill development and strength training. Movements include farmers’ carry, stones, fat-bar training, tires, sled work, yoke walks, deadlift variations, sprints, and new barbell movements. Most movements are very quick to learn and all have infinite scaling ability so strength and experience are not an issue. These new movements will have a direct transfer into your CrossFit training and overall strength & conditioning.
  • WHO: All levels welcome! No prior experience necessary.
    Pricing: $75-$150

Strength Cafe

  • WHAT: This class can be used with CrossFit to help increase one’s overall strength and work capacity. Emphasis is on the three major lifts: back squat, deadlift and press (bench and shoulder) to develop strength. Developing accessory movements are also a focus (box squats, bands for lifts, sleds, chains, etc.) The goal is to develop strength and improve movement.
  • WHO: Prior barbell experience necessary: squat, bench, deadlift; no strength requirements necessary.
    $75-$150

Gymnastics

  • WHAT: This is a one-hour supplement class that meets 1-3 times per week for 4-6 weeks. The class covers basic, intermediate and advanced gymnastics movements with practical application and practice.
  • WHO: All levels welcome!
    $75-$150

Defined Endurance

  • WHAT: This class is an endurance-specific training option based on the foundation of our regular workouts. The Endurance program provides athletes with the coaching and training they need to excel in their running, triathlon, or adventure racing events. Mastering technique before intensity is priority. As a result, this minimizes injuries because volume is only applied to training when it meets the athlete’s needs and capabilities. This class focuses on improving running technique through sprint, endurance & agility work. All workouts will be scaled to the athlete’s level of experience. This class runs outdoors; weather dependent.
  • WHO: All levels welcome! No prior experience necessary.
    $75-$150

Def-Con Conditioning

  • WHAT: A high-intensity interval training class: a form of interval training that is focused on improving your speed, agility, coordination and stamina, while incorporating strength and power movements through short periods of 100% all-out effort sprints, followed by less intense recovery periods. This is a barbell-free class; however, speed ladders, mini hurdles, speed harnesses, dumbbells and kettlebells, rowers, etc., are major components to training in this class, in addition to bodyweight plyometric movements.
  • WHO: All levels welcome! No prior experience necessary.
    $75-$150

Legends

  • The Legends Program is specifically designed for older athletes whose fitness goals are slightly different than those who attend our regularly scheduled CrossFit classes. Our Legends program is specially tailored for men and women who want to extend their story and cement their legacy.
    $150-$450

CrossFit Kids

  • CrossFit Kids is not simply a scaled down version of CrossFit. It is entirely, absolutely designed for a special population and their developmental needs (neurological, cognitive, motor). CrossFit Kids teaches children ages 3-18 the principles of mechanics, consistency and intensity in working out. CrossFit Kids provides children with physical literacy, enhanced sports performance, and fewer sports injuries. Also, scientific research proves that exercise benefits cognitive function. So your little athlete will do better on the field and in the classroom.
    $130 for 12 class punch-card

Massage Therapy – Geist Therapeutic Massage

  • Appointment only