PROGRAMS 2017-10-03T07:30:36+00:00



Want to not only lose weight but also burn fat?

Want to see what those muscles you’ve been growing actually look like?

Want to keep burning calories even after you’ve finished your workout?

BURN is a high intensity interval training class that can provide you the same benefits of cardio alone in less than half the time. If you want to improve your aerobic capacity but would rather eat glass than run for hours on end, this class is for you.

  • No Barbells!
  • No CrossFit experience necessary
  • Build cardiovascular endurance and increase stamina
  • Fast-paced conditioning features running, jumping, biking, rowing, and accessory work with dumbbells, kettlebells, medicine balls, and TRX
  • Functional and accessible workouts designed to strengthen and challenge you


LIFT is an Olympic lifting-focused intensive workshop (i.e. snatch and clean & jerk). It will also include supplementary lifts to aid in overall progression (e.g. deadlift, squat, press).

•   Class will be 60-75 minutes long, with Coach JB as instructor

•   Days will either be focused on the snatch or the clean & jerk, switching off every weekend

•   The goal of the class is to improve an athlete’s proficiency of the snatch and clean & jerk as well as increase an athlete’s overall Olympic weightlifting total

•   Programming will be built around the same methodology as the SCF Squat Program, prioritizing form over load

•   Basic understanding of the snatch and clean & jerk is encouraged but not required. Beginners are welcome!



CrossFit is officially defined as constantly varied functional movements performed at high intensity.

“Constantly varied”: Aside from benchmark workouts used to measure progress over time, we rarely, if ever, repeat workouts. You won’t have a chance to get bored or stuck in a rut because our programming is designed around changing it up every day. We will try new movements or more reps or a different order or new implements. When the same body performs different workouts, magic happens.

“Functional”: CrossFit is also designed to make you better at living your life. We want you to be able to get in and out of your seat easily. We want you to be able to climb flights of stairs without losing your breath. We want you to be able to bend over to pick something up or reach for an item on a high shelf without pain. We want you to be able to carry your groceries without difficulty. All nine of CrossFit’s foundational movements ensure that you can move your body in a way that enables you to not only physically get through your day but do so without struggle or strain.

“High intensity”: We are about work. We want to get you moving and sweating and pushing yourself to places you never imagined yourself to be capable, both physically and mentally. That means you will experience periods of intensity during every workout. warm up cool down injury prevention



Picking the right program can be overwhelming. Let us help you!