A 60 minute session that starts prepping the athletes through lengthening/contracting the muscles and joint mobility. Athletes will then start to get their core body temperature up by going through a variety of functional/dynamic movements. We will then move on to our workout briefing where we go over movements, scaling/modifications, what the intent is for the day and how to approach the workout. Athletes will then practice the movements while coaches check and assess proper form and loading if weighted. Our main workout for each day is intended to make any athlete improve in strength, stamina, endurance, speed, power, agility, balance, coordination, accuracy and/or flexibility. We vary time domains, movement combinations and total utilization of all physical tasks to broaden the base of each individual so there are no weaknesses. After each workout we incorporate accessory movements to fill in any gaps to prevent any compensation due to habits or previous injury. A training session concludes with active recovery, self myfacial release and/or static stretching. Individual athletes are regularly asked if they have any upcoming competitions, current limitations and things they are struggling with when competing so we can help them accordingly. We work really hard, athletes get very athletic but most importantly we have a lot of fun and treat our athletes like family.

Clients may use drop in passes @ $25/session, or purchase a membership:

• Unlimited membership $149/month
• 2x per week membership $109/month
• 1x per week membership $79/month
• Drop in class $25

Similar to middle school performance training, high school performance training is catered to a slightly older clientele, with more advanced training techniques. A 60 minute session that starts prepping the athletes through lengthening/contracting the muscles and joint mobility. Athletes will then start to get their core body temperature up by going through a variety of functional/dynamic movements. We will then move on to our workout briefing where we go over movements, scaling/modifications, what the intent is for the day and how to approach the workout. Athletes will then practice the movements while coaches check and assess proper form and loading if weighted. Our main workout for each day is intended to make any athlete improve in strength, stamina, endurance, speed, power, agility, balance, coordination, accuracy and/or flexibility. We vary time domains, movement combinations and total utilization of all physical tasks to broaden the base of each individual so there are no weaknesses. After each workout we incorporate accessory movements to fill in any gaps to prevent any compensation due to habits or previous injury. A training session concludes with active recovery, self myfacial release and/or static stretching. Individual athletes are regularly asked if they have any upcoming competitions, current limitations and things they are struggling with when competing so we can help them accordingly. We work really hard, athletes get very athletic but most importantly we have a lot of fun and treat our athletes like family.

Clients may use drop in passes @ $25/session, or purchase a membership:

• Unlimited membership $149/month
• 2x per week membership $109/month
• 1x per week membership $79/month
• Drop in class $25

Our sole intent for this class is to ensure the broadest and most general fitness possible. To achieve this we are looking to hit the following six fitness standards.

• Increasing the 10 physical skills of fitness: strength, stamina, endurance, speed, power, agility, balance, coordination, accuracy and flexibility
• Gaining the ability to perform any and every task well
• Incorporating all three metabolic pathways
• Utilizing sport skills
• Balancing functional movement patterns
• Filing in the gaps by isolating muscles

The first standard evaluates our efforts against a full range of general adaptations, in the second the focus is on breadth and depth of performance, the third the measure is time/power and consequently energy systems, the fourth expands the base and promotes enjoyment/creatvity keeping consistency high, the fifth balances the body and keeps athletes more durable and well rounded, while the sixth fills in the gaps.

Fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc… Nature frequently provides largely unforeseeable challenges, train for that by striving to keep the training stimulus broad and constantly varied.

Our warm up, workout, cool down structure is similar to the middle/high school format. All levels are welcome at these classes. Some come in and have never worked out and some will be former high level athletes. Remember there are modifications and scaling options for everything we do. All movements will be broken down in detail and coaches will help you with what’s best for you at each class.

First Trial Class Is Always Free!