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 email@example.com 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 firstname.lastname@example.org to get started.
|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.|
|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:
- 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!
- 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.
- 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.
- If you lack accountability within your warm up/mobility, inconsistent schedule, or lack team spirit, CrossFit Performance may not be for you.