Programming Designed to Add On
Our specialty tracks are built to complement your regular classes or community programming—not replace them.
Both follow a progressive overload style of training in 6–10 week cycles so you can make measurable progress without burning out.
👉 Click the links below to try either (or both!) programs free for 7 days.
3-Day Gymnastics Program
Most programs focus heavily on lifting and metcons, but few include progressive gymnastics strength and skill work. This track fills that gap.
Program Details:
📅 3 sessions per week
🔄 6–8 week cycles, each focused on three movements (pull-ups, toes-to-bar, handstand push-ups, etc.)
✨ Two options each session:
- Skill Development → for athletes working toward their first rep
- Capacity Building → for athletes who already have the skill and want more reps, strength, or endurance
$24.99/month
By the end of each cycle, you’ll have measurable progress—whether that’s hitting your first strict pull-up or stringing together sets with confidence.
👉 Perfect for competitive female athletes who want structured gymnastics progressions layered on top of their gym’s programming.
3-Day Olympic Weightlifting Program
Most athletes love lifting, but standard CrossFit programming doesn’t leave much room for focused Olympic Weightlifting cycles.
This program layers in the intentional barbell work you need to improve strength, technique, and confidence under the bar.
Program Details:
📅 3 sessions per week (45–60 minutes each)
🏋️ Focused on snatch, clean & jerk, and accessory strength
🔄 Structured cycles programmed by Trina Rasmussen for consistent progress
🛠️ Equipment needed: barbell, weights, squat rack
🔧 Accessory work uses standard CrossFit gear (bands, dumbbells, pull-up bar, kettlebells, bench, etc.)
$29.99/month
👉 Ideal for athletes who want to keep their gym’s programming while adding focused Olympic lifting work.