We offer a variety of programs depending on specific goals as well as experience/fitness levels.
STRIVE-X
STRIVE-X is a Interval/Cross Training Class in a 60-minute high-intensity interval fashion which combines traditional cardio training (running, biking, rowing) with simple weightlifting exercises using dumbbells, kettlebells, slam balls, etc. There are no barbells or high skill gymnastics in this class offering.
The objective of STRIVE-X is to build cardiovascular endurance, strength, and body awareness. The workouts are different each day. Some classes will be interval based, and other classes will be long continuous workouts with less intensity. If your goal is to burn fat and change your body composition, then this class is for you! STRIVE coaches will be available to assist in scaling the weights, repetitions, and movements to meet the needs of all ability levels.
STRIVE-X is a great compliment to the SSC class offering and to CrossFit. STRIVE-X will be included with all monthly memberships and there will be class packs available.
STRIVE-X is offered at the following times:
10:30am M,W,F
6:30am T&Th
7am Saturdays
10:30am Sunday
SSC (STRIVE Strength & Conditioning)
STRIVE Strength & Conditioning includes is an hour of building muscle using classic push/pull variations for the upper and lower body.
SSC is a basic strength and conditioning class. The strength portion incorporates a combination of powerlifting and bodybuilding techniques. There are no technical or high skill movements (no olympic lifting). The conditioning portion is basic but effective.
This class is held Monday, Wednesday, and Friday at 7am. And Tuesdays and Thursdays at 10:30am.
Monday – Push
You will find a variation of pushing strength movements. This can include horizontal or vertical pushing movements. Horizontal and vertical pushing will alternate week to week.
Horizontal pushing would include bench press and variations of bench press (DB bench, single arm, incline, decline, ext), and could be coupled with bodyweight horizontal pushing such as push-ups or dips.
Vertical pushing will include strict press and push-press and variations of the press with DBs and kettlebells. In addition to this, there will be accessory movements that will help with stability and isolation of the pressing movements. This will include overhead holds and kettlebell movements (windmills, turkish get-ups, and arm-bar).
Wednesday- Squat Day
Squat day consists of different variations of the Squat. This will include Back Squat, Front Squat, and the Box Squat, and will be coupled with single leg movements. Single leg movements include lunging, weighted step-ups, bulgarian split squats, and bodyweight isolation movements like the pistol. Glute strengthening movements such as hip thrusts will also be incorporate.
Friday- Pull
Pull Day will include both upper body and lower body pulling. Movements will include bent-over rows, deadlifts (all variations- stiff leg, single leg, RDLs, sumo, trap bar, ect.), face-pulls, lat-pulldowns, and strict gymnastic movements such as strict pull-ups and strict toes to bar.
Conditioning will be done each day.
Some days there will be strength followed by conditioning. Other days you will find bouts of conditioning mixed in with strength sets. In the conditioning portion you can expect to find rowing, biking, running, jump roping, sled pushes, stone carries, box jumps, and bodyweight movements that correspond with the theme of the day.
Tuesday – Upper Body- Combination of Push and Pull
Thursday – Lower Body- Squat and Deadlift
CrossFit
Our CrossFit Program is a general physical preparedness program designed to build strength, endurance and help get you in the best shape of your life. Regardless of your experience or ability level, the CrossFit program focuses on developing a well-rounded athlete. The daily workout is the same in each general CrossFit class. At busier times, we separate by ability levels to make for more effective coaching and a better learning experience. To sign up for your free introductory CrossFit class or first month of classes, click here.
We also offer Personal Fitness Coaching and Nutrition Coaching. Email [email protected] for more details
- Warm-up
- Skill- Teaching proper movement patterns
- Workout- For this age group the workouts are in the 4-8 minute time range.
- Game- The games change week to wee and always involve physical activity
- Obstacle Course- Kids LOVE obstacle courses, so that is how we close out each session. It is different every time.
Ages 9-12
- Warm-up -Agility ladder, cones, hurdles, or a game/icebreaker.
- Skill- Drill that day’s movements. Out focus is to perfect form and also to build neuromuscular awareness and capacity.
- Strength- Learning how to properly perform a strength set and execute with light resistance.
- Workout- Typically 5-10 minutes, different every session. They use rowers, kids pull-up bars, slam balls, light kettlebells, and complete a lot of body weight movements and calisthenics.