Competition

In addition to our standard CrossFit classes, we offer competitor-focused sessions designed for athletes looking to improve in the sport of CrossFit. While our regular classes introduce advanced movements and progressions, the Competitor Class combines them in a fast-paced format for athletes ready to take their training to the next level.

Our weekly Competitor Class features:

  • Detailed assessment of barbell technique with percentage-based performance tracking

  • Advanced gymnastics movements and progressions (muscle-ups, handstands, etc.)

  • Exposure to equipment not typically programmed in our regular workouts (sandbags, climbing ropes, GHDs, etc.)

Our athletes have competed at every level, from local competitions to CrossFit Regionals, Quarterfinals, Semifinals, and even the CrossFit Games.

Sample Programming

A | Weightlifting
A1 | Pause snatch + snatch
6x1+1 @ 65% - 75%
Pause for 2-seconds off the floor & then 2-seconds at the knee
Go every 90-seconds

A2 | Snatch
6x1 @ 75%+
Go every 1-minute

B | Conditioning
6x2-Minute AMRAPS (alternate B1 & B2)

B1 | 2-minute AMRAP
8 Thruster (95/65)
8 Bar-facing burpee
Max toes-to-bar in the remaining time

B2 | 2-minute AMRAP
40 Double-under
8 Power clean and jerk
Max wall walk in the remaining time

Rest 90-seconds between AMRAPs

C | Accessory
30-Second handstand flutter kick
30 Anterior tibialis raise
30 Deficit calf raise
30-Second GHD back extension
30-Second cumulative L-sit
Group thoracic mobility flow

Saturday