The CrossFit Program

“Regimens of constantly varied combinations of functional movements, executed at high intensity, elicit levels of general physical preparedness unmatched by other protocols.”

- Coach Greg Glassman

The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.

The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:

1. Nutrition – lays the molecular foundations for fitness and health.

2. Metabolic Conditioning – builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.

3. Gymnastics – establishes functional capacity for body control and range of motion.

4. Weightlifting and Throwing – develop ability to control external objects and produce power.

5. Sport – applies fitness in competitive atmosphere with more randomized movements and skill mastery.

Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.

Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.

We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athlete’s explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.

We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.

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