6 Different Programs for individual goals and skill levels
Get Access to all 6 Programs for only $50/Month!
Foundations
This track is for those who are new to CrossFit/Fitness. This track focuses on building the strength and skills needed to perform CrossFit MetCons. 
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Level 1
This track is our first RX track. The MetCons will include kipping movements and have prescribed weights. Gymnastics movements will include progressions that will get you towards your first muscle-up and more! 
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Level 2
Want to take your performance to the next level? Then this program is for you! This track will push you to the fittest you've ever been! This track will have both heavy barbell and gymnastics cycling. 
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Functional Bodybuilding
This track focuses on building strength and base cardio. This will include a bodybuilding split and steady state cardio. If you are looking to maximize aesthetic results with less work this is the program for you! |
Minimal Equipment/At Home
If you are limited on equipment and time this program is for you! This a 45min program 3x/week that will accommodate your busy schedule while maximizing results. |
Accessory + Aerobic Capacity
Following your CrossFit Gyms programming but looking for more? This is perfect to add on top your daily strength work and WOD. 45 min 5x/week |
Our Programs
7 Different Tracks for Different goals and skill levels
All for $50/Month!
All for $50/Month!
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Foundations
This track is for those who are new to CrossFit/Fitness. This track focuses on building the strength and skills needed to perform CrossFit MetCons. 3x/week |
Level 1
This track is our first RX track. The MetCons will include kipping movements and have prescribed weights. The more complex gymnastics movements will include progressions that will get you towards your first muscle-up and build your engine! 4x/week |
Level 2
Want to take your performance to the next level? Then this program is for you! This track will push you to the fittest you've ever been! This track will have both heavy barbell and gymnastics cycling. 5x days w/ Doubles 3x/week |
Level 3
Want to start taking the competition scene by storm? This program is for athletes looking to compete at the semi-final or games level. This includes two sessions and is everything you need to get to the level you know you can be at. 11 Session/Week |
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Look Good Feel Good
This track focuses on building strength and base cardio. This will include a bodybuilding split and stead state cardio. If you are looking to maximize aesthetic results with less work this is the program for you! |
Minimal Equipment
If you are limited on equipment and time this program is for you! This a 45min program 3x/week that will accommodate your busy schedule while maximizing results. |
Accessory + Aerobic Capacity
Following your CrossFit Gyms programming but looking for more? This is perfect to add on top your daily strength work and WOD. 45 min 5x/week |
Individual Design Online Programming
Interested in taking your training one step further? Work with one of our coaches to get an individually designed program. This program will be designed for your goals, and be customized to the number of workouts/week you would like to do. Each program comes with nutrition guidance as well as a mobility routine.
Programming Methodology
CrossFit Programming
Our CrossFit Programming is a fully comprehensive programming that includes, warm-ups, strength work, CrossFit MetCons, Additional Performance/Skill Pieces, Aerobic Work, and Accessory Work.
The CrossFit MetCons have 4 different levels which allows our athletes to perform workouts as prescribed (Rx) instead of having a majority of athletes scale the RX program like most traditional boxes.
The 4 levels allows us to offer competitors programming while integrating everyone in the same community. We run quarterly cycles (12 Weeks) and run a series of tests and retests between cycles in order to track progress. The program is thoughtfully progressed and periodized in order to maximize the amount of progress each athlete makes.
This is a full program. We have additional accessory (bodybuilding), cardio, and performance/skill pieces integrated into the program so you can take out all guess work. This is definitely the program for you if you take your health and fitness seriously.
Which track should I go on?
Foundations: This track is for those who are new to CrossFit/Fitness. This track focuses on building the strength and skills needed to perform CrossFit MetCons. We run two different foundations tracks to allow you to either progress into our higher level CrossFit Programs and develop the skills needed to succeed or to join our look good feel good program which avoids the higher skilled movements and allow you to get a kick ass workout in and do exactly what the program say - Look Good and Feel Good!
CrossFit Foundations
Level 2: Want to take your performance to the next level? Then this program is for you! This track will push you to the fittest you've ever been! This track will have both heavy barbell and gymnastics cycling.
Level 3: Want to start taking the competition scene by storm? This program is for athletes looking to compete at the semi-final or games level. This includes two sessions and is everything you need to get to the level you know you can be at. .
Apex Games Test and Retest
Throughout the program you will perform a series of 10 tests that will be used as a benchmark to see your fitness progress throughout time. As opposed to more traditional CrossFit Competitions/Tests we keep the events the same in order to see linear progress rather than using your scores stacked up against other people and using a comparison model. We want you take make progress and become the fittest you can be!
The Tests
Strength Maxes:
CrossFit Metcons:
Aerobic Capacity:
Skills/Performance :
Programming Structure
Too often we season no structure to year long programs. There needs to be a macro focus on your program allowing for both peaking and off season base building. In order to maximize your results year after year you cannot simply just "Go Hard" all the time. The structure we follow is based on the CrossFit season and uses the yearly quarters as its beginning for each cycle. New Cycles start, Jan 1, April 1, July 1, and Oct 1. The first two cycles of the year will allow for for peaking throughout the CrossFit Open, Quarterfinals and beyond and either peak you for the CrossFit Semi Finals, a local competition, or our in house competition we will run at the end of Q2.
CrossFit is a Science
CrossFit is evolving into its next stage. Since its origin in 2000 we have over 20 years of figuring out this new and upcoming sport. Within the recent years the patterns have become clear of what CrossFit is. The modal domains of CrossFit have been defined and allows us to now structure our program accordingly.
In order to see progress you need to be following both strength and conditioning progressions. Metcons cannot be random but instead designed to follow the scientific principals of strength and conditioning.
With more and more thought getting
The CrossFit MetCons have 4 different levels which allows our athletes to perform workouts as prescribed (Rx) instead of having a majority of athletes scale the RX program like most traditional boxes.
The 4 levels allows us to offer competitors programming while integrating everyone in the same community. We run quarterly cycles (12 Weeks) and run a series of tests and retests between cycles in order to track progress. The program is thoughtfully progressed and periodized in order to maximize the amount of progress each athlete makes.
This is a full program. We have additional accessory (bodybuilding), cardio, and performance/skill pieces integrated into the program so you can take out all guess work. This is definitely the program for you if you take your health and fitness seriously.
Which track should I go on?
Foundations: This track is for those who are new to CrossFit/Fitness. This track focuses on building the strength and skills needed to perform CrossFit MetCons. We run two different foundations tracks to allow you to either progress into our higher level CrossFit Programs and develop the skills needed to succeed or to join our look good feel good program which avoids the higher skilled movements and allow you to get a kick ass workout in and do exactly what the program say - Look Good and Feel Good!
CrossFit Foundations
- Strength Progression
- Skill Based Progressions
- CrossFit Metcons
- Mobility
- Powerlifting Strength
- Bodybuilding
- Engine
- Mobility
- Weightlifting Strength
- Powerlifting Strength
- CrossFit Metcons
- Choose your additional Focus - Bodybuilding, Engine, Skills/Performance
- Mobility
Level 2: Want to take your performance to the next level? Then this program is for you! This track will push you to the fittest you've ever been! This track will have both heavy barbell and gymnastics cycling.
- Strength
- CrossFit Metcons
- Choose your additional Focus - Bodybuilding, Engine, Skills/Performance
- Mobility
Level 3: Want to start taking the competition scene by storm? This program is for athletes looking to compete at the semi-final or games level. This includes two sessions and is everything you need to get to the level you know you can be at. .
- Strength
- CrossFit Metcons
- Bodybuilding
- Engine
- Skills/Performance
- Mobility
Apex Games Test and Retest
Throughout the program you will perform a series of 10 tests that will be used as a benchmark to see your fitness progress throughout time. As opposed to more traditional CrossFit Competitions/Tests we keep the events the same in order to see linear progress rather than using your scores stacked up against other people and using a comparison model. We want you take make progress and become the fittest you can be!
The Tests
Strength Maxes:
- Front Squat
- Deadlift
- Strict Press
- Clean and Jerk
- Snatch
CrossFit Metcons:
- 10-1 Devils Press, Toes To Bar
- 7 Min Amrap 3,3,6,6,9,9, etc. Chest To Bar/Bar Facing Burpee
- 20.1 - 10 Rounds 8 Ground to Overhead/10 Bar Facing Burpee -15 Min Cap
Aerobic Capacity:
- 2000m Row
- 20 Min Max Meter Bike Erg
Skills/Performance :
- 5 Min Amrap Double Unders
- Max Unbroken Ring Muscle-Ups
- 3 Min AMRAP Handstand Push-Ups
Programming Structure
Too often we season no structure to year long programs. There needs to be a macro focus on your program allowing for both peaking and off season base building. In order to maximize your results year after year you cannot simply just "Go Hard" all the time. The structure we follow is based on the CrossFit season and uses the yearly quarters as its beginning for each cycle. New Cycles start, Jan 1, April 1, July 1, and Oct 1. The first two cycles of the year will allow for for peaking throughout the CrossFit Open, Quarterfinals and beyond and either peak you for the CrossFit Semi Finals, a local competition, or our in house competition we will run at the end of Q2.
CrossFit is a Science
CrossFit is evolving into its next stage. Since its origin in 2000 we have over 20 years of figuring out this new and upcoming sport. Within the recent years the patterns have become clear of what CrossFit is. The modal domains of CrossFit have been defined and allows us to now structure our program accordingly.
In order to see progress you need to be following both strength and conditioning progressions. Metcons cannot be random but instead designed to follow the scientific principals of strength and conditioning.
With more and more thought getting
Individual Design Online Programming
Interested in taking your training one step further? Work with one of our coaches to get an individually designed program. This program will be designed for your goals, and be customized to the number of workouts/week you would like to do. Each program comes with nutrition guidance as well as a mobility routine.
