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.


  • 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.
  • Competition level routines and strategies.


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