CFSP Strength & Conditioning
CFSP Strength & Conditioning is an 8 week strength & power based program that will utilize a weightlifting based protocol to significantly increase absolute strength and power generation, utilizing the olympic lifts (clean, jerk, and snatch) and their assistance exercises, (squatting, pressing, pulling) while maintaining conditioning through short (less than 10 minute) met cons 1-2 days per week. Sign up by clicking here, we’ve added a nominal fee of $20 for the 8 week session to account for additional program design time and to ensure commitment from participants, details are as follows:
When will this program be held? Sessions will be held Tues/Thurs at 6:30pm and Saturdays at noon, starting Tuesday, January 31 and continuing for 8 weeks. Sessions will typically consist of 2-3 lifts, or 2 lifts followed by a short met con, and will be around 75 minutes in duration. Participants are expected to make all three sessions each week. If you have to miss a session during the week, you are expected to make up that session during open gym on the weekends or the games prep class during the week. Beginning and ending performance metrics will be logged.
Who is this program for? This program is for anyone who has been CrossFitting with us for more than 3 months, would like to increase their absolute strength and proficiency on the olympic lifts, and is willing/able to stick to a set workout time & day for 3 days a week for 8 weeks. The most likely participant is a man or woman who has become proficient at the lifts, completes lighter WODs as Rx’d, but has to scale loads whenever the WOD calls for heavier barbell lifts.
What can I expect from this program? Participants will establish a baseline of strength & conditioning by completing a few lifts and a benchmark workout on day 1. After that participants will begin with a basic weightlifting protocol that includes one of the olympic lifts each session, a squatting movement each session, and alternating assistance movements (pressing/pulling). Short metcons will be conducted at the end of sessions that allow participants to maintain conditioning. Participants can expect significant increases in their strength over this period if they follow the program and follow appropriate nutrition that allows for supercompensation.
How do I sign up? Sign up by clicking here, class size is limited to 12 people. We’ve added a nominal fee of $20 to account for additional program design time & to ensure commitment. Participants must have been training with us for at least 3 months or have coach’s permission to join this program. If you know you will miss multiple sessions AND won’t be able to make them up please don’t sign-up for this cycle. Please email [email protected] with any questions about this program.