ROC STEADY - By PROJECT STEEL™

If your looking to tone-up, burn calories and get shredded ROC STEADY by PROJECT STEEL™ is the class for you! With minimal equipment, only dumbbells and body weight exercises, this is the perfect non-intimidating class that will take you to the next level. ROC STEADY was created by PJ Stahl with science based programming to maximize your RESULTS! This class will transform your entire body by focusing on Upper Body, Lower Body, Arms, Abs and Glutes all within 60 minutes! All skill levels welcome.


POWER & STRENGTH

In Power & Strength we will emphasize developing overall full body strength and increased muscle mass. This class will have specific exercises and circuits to improve any person’s movement patterns and strength. We will focus on the 3 main power lifts: the deadlift, back squat and bench press. There will also be accessory movements to strengthen the assisting muscle groups for optimal performance. This classes’ methodology and programming are based on the Westside-Barbell Conjugate Method and Fundamental Strength Training.


OCR BOOTCAMP

OCR Bootcamp stands for "Obstacle Course Racing Bootcamp". This class is designed to be fun, challenging and adaptable for all fitness levels. The OCR Coaches will take you through specific movements and exercises directly transferable to obstacles faced on the course. This class is packed full of excitement. From carrying sand bags, to climbing over barricades to flipping tires, even if you are not training for an obstacle race, this class is a fun new innovative way to get fit.


OLYMPIC LIFTING

In Olympic Lifting we will focus on the Snatch and the Clean & Jerk. This class will emphasis the breakdown of the movements to learn the specific form of each lift. We will progress each athlete through the skills transfer exercises and additional strength exercises to optimize power for the Snatch and Clean & Jerk. Technique is our biggest focus, to get serious results. This classes’ methodology and programming based on Mike Burgener, Greg Everett and Bob Takano training systems. to attend our four Elements classes. Upon completion of these four classes you will be ready to jump into any CrossFit class. To attend an Olympic Lifting class you must have CrossFit Experience or must have previous experience with all Olympic Lifts.