CrossFit Performance

Competitors working hard with odd objects

CrossFit Performance includes a greater degree of intensity, complexity and volume compared to the general CrossFit Classes. If you’ve been attending  4-5 classes per week, and maybe looking to take your fitness to the next level, we encourage you to try out for CrossFit Performance Classes.

Membership Details: You can attend CrossFit Classes and CrossFit performance Classes.  Do not attned both CrossFit AND Performance classes in 1 day, as Shaun has a specific program for you to follow.  Attend CrossFit classes when you’re schedule doesn’t allow you to attend Performance. Beyond the Whiteboard and mobility classes are complimentary.

Pricing: $145 Monthly Membership. *not applicable to any discounts

Schedule: “Specialty Classes” Tab in Mindbody is where you’ll sign up for Classes. The current schedule is T/TH at 6:15pm.

Pre-requisits:  You must test into CrossFit Performance.  The test is $25; contact to schedule a private session.  (Master’s division will use female scaling). We aren’t just testing a variety of aspects:

Are you prepared for the test?
 Perform all of the benchmarks in order on your own to determine your readiness to schedule with Coach Shaun; you should have found your weakness, worked on it over days, weeks, maybe months.  If you need personalized help, for $49 per 6-week cycle, Shaun will program additional skill/volume days in addition to CrossFit Classes programming. Contact to get started.

The Test

Men Women
OHS 1x .75BW 1x .75BW
Shoulder press 1x .75BW 1x .65BW
Yoke Carry (carry a certain distance) 100# 60#
Pistols (per leg, 10 total) 5 5
HShold (on wall) 60 sec. 60 sec.
pushups (unbroken) 40 20
Box Jump 30″ 24″
Double-under (unbroken) 50 50
Bear complex: 1 round dead lift, hang power clean, front squat, push press, back squat, push press in an unbroken barbell complex 115# 75#
Jackie: 1000m row, 50 thrusters (45#), 30 kipping pull-ups <10  <12


Once you’re tested in, below are the requirements:

  1. You need to arrive at least 15-20 minutes early in which you will independently begin your warm up and mobility; you should be ready for training at the start of class.  Accountability here is KEY! 
  2. We encourage you to sign up for at least 1 competition per year.  It’s not required but would help you reflect on your strengths and weaknesses to maintain goal-setting.
  3. When you are working with the others in your class, you are on a team with them.  You must show teamwork, spirit, and provide hope when your team needs it.
  4. If you lack accountability within your warm up/mobility, inconsistent schedule, or lack team spirit, CrossFit Performance may not be for you.