Check out our video below, then schedule a free class if this seems like a good fit for you
Who is this program for?
*Anyone looking for the next step in their fitness and their training. You don’t need to be a top level athlete to start – we teach all movements from the ground up and design workouts both for beginners and for people with significant training experience.
*This program is for people who are willing to work hard and put themselves in uncomfortable places. Sure, the training is hard. Everybody knows that. But, we’ll also be asking you to take a serious look at what you’re doing outside of the gym as far as sleep, food and nutrition – and we’ll also be asking you to show up and put the work in even when it would be easier to stay at home on the couch.
*Anyone looking for something new and exciting in their training. Many people who come to us are bored with their current fitness routine – and they’re also unsure if what they’re doing is going to maximize their results for their chosen sport. Training for CrossFit is different than training to be a sprinter. However, there are universal truths in how humans adapt to training, and the goal of this program is to develop fundamental traits that can be used to create bulletproof athletes in all sports.
*Anyone looking to maximize their potential and find out what they’re capable of. We’ve trained all kinds of athletes, from world class sprinters to Division 1 football players to Top 10 CrossFit Games finishers to people hoping to make their high school basketball team and weekend warriors hoping to set some personal records and avoid injuries. F.A.S.T. provides the baseline skills, coordination, and structure on which to layer sport specific training.
Who isn’t this program for?
*This is not a quick fix. We’re not offering clickbait headlines or sketchy performance-enhancing supplements. This is hard work. If you put in the effort, you will see results, but it will probably take longer and be more challenging than you expect.
*This will be hard. You’re going to be sore. You’re going to be asked to push yourself in training in ways that you may not have done before. You’re going to be asked to work on movements that are unfamiliar. It’s ok to be nervous and intimidated – but if you’re not willing to put yourself out there, then this program isn’t for you.
What do we do?
*Use athletic movements to improve coordination and agility
*Train in intervals with work to rest ratios that increase aerobic capacity – meaning you can do more work while getting less tired
*Utilize rehab and pre-hab movements to prevent injuries and improve movement patterns
How do we do it?
Sprint Mechanics -fast twitch muscle development -knee drive, ankle dorsiflexion -proper ground contact -proper hip and arm positioning -lactic acid threshold training
Box Jump Technique -application of force -posterior chain involvement -fast twitch muscle development
Plyometrics -bodyweight control -reversal strength -body positioning
Bodyweight Movements and Calisthenics -coordination and control -increase work capacity -improve muscle endurance
*Updated schedules is available here. Look for the classes that say “F.A.S.T.”
*F.A.S.T. only memberships are available. E-mail firstname.lastname@example.org for more information on our F.A.S.T. memberships.
*Classes last one hour including warm-up and cool down. All movements will be demonstrated and corrected throughout training.
*While the structure of each class is similar, the workout changes on a daily basis. The curriculum is based on a 4 week cycle and each member will be retested at the end of each cycle.