Performance Strength and Conditioning
the flagshipStrength, Skill, and Conditioning — In One Coached Class.
Our flagship class — and our most demanding. Sixty-minute coached sessions drawing on our CrossFit roots: barbell strength, gymnastics skill work, and conditioning combined into one full-spectrum workout. Programmed in progressive cycles around three pillars: balanced, challenging, fun.
INSIDE THE HOUR.
structure
A typical Performance S&C class is a structured hour: coach-led warm-up, a focused strength block, a conditioning piece, and optional accessory work. Each session is scaled to your level and programmed in progressive cycles — so the work you do today builds toward the gains you’ll see next month.
Before joining Performance S&C, new members complete OnRamp — either five or ten private coaching sessions where you’ll learn the foundational movement patterns and build the conditioning base to safely enter our most demanding class. OnRamp is also where your coaches get to know you — your strengths, your goals, what you need to work on. By the time you step into your first class, the whole coaching team already knows your story.
Expect:
- Coach-led warm-up and movement prep, tuned to the day’s work
- Strength training programmed in progressive cycles — not random sets
- A conditioning piece, scaled to every athlete’s ability ✓ Real coaching attention on every rep
What You’ll Build Here.
the payoff
Real strength, built through real numbers. Olympic lifting, the squat, the deadlift, the press — programmed in cycles that take you from where you are to lifts you didn’t know you had.
Body control built rep by rep. Pull-ups, ring work, handstands, muscle-ups — gymnastic movements that develop relative strength and confidence in motion.
Your engine, built and maintained. Constantly varied conditioning at varying intensities — race pace, mixed-modal pieces, sustained efforts — designed to push your aerobic and anaerobic systems together.
Athletes pushing through the same demanding work, side by side. The people you train with become the people you’d show up for — and who’d show up for you.
Performance S&C
IDEAL FOR:
Every athlete ready for the work (OnRamp required)
FOCUS:
Constantly varied, high-intensity functional movement · Barbell strength
Movestrong
IDEAL FOR:
All levels, no OnRamp required
FOCUS:
Functional strength · Sustainable conditioning · Movement quality
OnRamp
IDEAL FOR:
New members, returning athletes, anyone preparing for group classes
FOCUS:
Movement foundations · 1:1 coaching · Class readiness
Personal Training
IDEAL FOR:
Specific goals, complete beginners, athletes who want 1:1 attention
FOCUS:
Your goals · Your program · Your pace