Programs That Push Your Limits
Group classes make up the majority of what we do here at S&D. CrossFit is a Strength and Conditioning program. The workouts are different everyday (constantly varied) facilitating a general preparedness for life and all forms of athletic endeavors. It also keeps it fun and fresh for the clients. Whether you are looking for a break from the same old routine at the gym, training for an upcoming endurance event (marathons, mountain bike races, adventure races, etc.), seeking to improve your overall health and well being or just want to challenge yourself and see what you are capable of, we can help.
Sessions focus on mastering everything from basic barbell movements to detailed progressions through the more complex Barbell lifts. Our classes follow set cycles ranging from the introductory level to more advanced cycles prepping lifters for WODs or competition. Whether you’re looking to improve your technique and strength or want to pursue lifting as a sport, this class is for you.
This is an advanced course that builds on the CrossFit methodology, movement technique and programming presented at the level 1 and level 2 certificate courses. The course focuses on all aspects of training necessary to best prepare for an upcoming competition: programming, nutrition, mental preparation, movement technique and workout analysis. Peers and instructors provide coaching, evaluation and feedback in interactive lectures and group work.
Our Bootcamp is designed to deliver a total body workout and increase your overall fitness faster. Bootcamp workouts do not incorporate heavy strength training or barbell work like our regular CrossFit classes. Instead we focus on athletic drills, running and rowing, plyometrics, kettlebells, functional movements and more. And of course, we always scale your individual workout to your needs for a perfect fit.
Certified Spartan obstacle coaches sharing their experience and advanced training skills for optimal technique and skills performance.
Diverse training including endurance, running skills, and obstacle training.
Offering OCR skills practice on ropes/ spear throw/ Olympus wall/ wall climb/ Z rig/ atlas carry/ sandbag hoist/ bucket carries and more to be added.
Exercises to train on grip strength for things such as the rig/ monkey bars/ twister and transverse.
Cardio kickboxing is a group fitness class that combines martial arts techniques with fast-paced cardio. This high-energy workout challenges the beginner and elite athlete alike. Build stamina, improve coordination and flexibility, and burn calories as you build lean muscle with this fun and challenging workout.
Here are some benefits of our Cardio Kickboxing program:
Full Body Workout
Better Posture and Flexibility
Nothing gets you to your goals faster than personal training. Our experienced coaches will dive into to your specific needs and fitness level and work 1-on-1 with you to create the optimal workouts that drive your success.