INDIVIDUAL DESIGN

Our base programming is all you need to improve your general physical preparedness, but if your looking to target a specific area or weakness, Individual Design is what you’re looking for. We can identify the area you want to improve with Goal Sessions and Performance Analyses and target these weaknesses with Skill Sessions and Accessory Programs. If you’re interested in learning more about this process, just schedule a goal session!

GOAL SESSIONS

What was your goal when you first started CrossFit? To lose weight? To feel better and be happier? To become stronger and more functional? No matter what your “big goal” is, you can achieve it by focusing on one small step at a time. Everything in CrossFit is infinitely refinable, so there will always be another step to take.

During a Goal Session, your coach will help you create a well-defined path to your goal. We offer a lot of great services to help move you closer to the best version of yourself. Skill Sessions, Accessory Programs, and Performance Analyses all bring individualization to a broad and general fitness program.

This generalist approach to fitness has proven to be extremely effective. CrossFit prides itself on the fact that its athletes train and prepare for the unknown and unknowable. And we believe a GPP program is the best way to do that. GPP is short for general physical preparedness, and it is used to improve your ability across all areas of fitness — speed, strength, endurance, flexibility, power, coordination, and so on.

By doing our workouts, you will see improvement in all aspect of fitness over time. However, what do you do if you want to accelerate progress in a specific area? Individualized Design is your answer. You first need to identify your weakest link, then target that weakness with a structured approach as to not lose any of your hard-earned fitness or risk a potential injury.

SKILL SESSIONS

Sometimes hitting your next goal is as simple as scheduling a Skill Session with your coach. This is 30 minutes of 1-on-1 coaching on the skill of your choice. This could be a gymnastics skill like the kipping pull-up, handstand push-up, or muscle-up; a weightlifting movement like the snatch or clean and jerk; or even a monostructural skill like the double-under.

In a typical group coaching class, you’ll be sharing the coaches attention with about 10 other athletes. About half of the class is general instruction, where the coach is addressing the whole class, briefing the workout and demoing the movements. The other half is individual instruction, where the coach is moving from athlete to athlete, cuing and correcting form and technique.

While this is the perfect solution for those who come to learn, laugh, and sweat, those with a specific goal can achieve it more quickly with more practice and more 1-on-1 attention from the coach. Skill Sessions are a great way to ensure that you are doing the right drills and doing the drills right. You’ll get your coaches undivided attention for 30 minutes, which means you’ll get 10 times the individual instruction that you get in a typical class.

ACCESSORY PROGRAMS

For the times when reaching a goal might take more than a Skill Session or two, we offer 4-week Accessory Programs. While Skills Sessions are great for practicing and improving technique and efficiency, improvements in strength or conditioning take time and structure. All of our Accessory Plans consist of 2-3 accessories per week for 4 weeks. 

While our gymnastics plans are the most popular, we also offer weightlifting and metabolic conditioning plans. Our gymnastics plans include movements likes, pull-ups, push-ups, pistols, handstand push-ups, and muscle-ups. Our most popular weightlifting plans are for the more technical lifts like the  snatch and the clean and jerk, but we also offer plans for movements like the squat, shoulder press, and deadlift along with many others. Our metabolic conditioning plans are designed to improve anaerobic or aerobic capacity either simply by running or by utilizing machines like the rower and air bike.

To know which plan will best suit your needs, schedule a Goal Session with you coach using the button in the Goal Session section above.

PERFORMANCE ANALYSES

If you don’t have a specific goal in mind, a Performance Analysis can help us pinpoint which aspect of fitness, movement, or metabolic system is holding you back the most.

We have a system for identifying your weakest lift. This allows us to input all of your 1-rep-maxes for each lift, and illustrate the data.

We’re also currently developing a similar system for analyzing gymnastic and monostructural movements!

ARE YOU READY TO MAKE A CHANGE?

Come in and meet with one of our amazing coaches and we’ll help set you up for success.