OUR
STRENGTH &
CONDITIONING
CLASSES
BUILD STRENGTH & ENDURANCE
We’ve designed our Crossfit, Turf RX, and Personal Training programs to help our athletes reach their goals through strength and skill development.
CROSSFIT
CrossFit is a form of high intensity interval training that combines functional movements with high intensity workouts.
These movements like squatting, pulling, and pushing are actions we perform in our daily lives.
The CrossFit WOD (workout of the day) consists of functional movements, cardio, and weight lifting for predetermined amounts of time to build strength and endurance.
Our coaches take every athlete’s fitness level and goals into account to help them modify the workout to suit their needs.
CrossFit classes start with our coaches explaining the WOD (workout of the day) by walking through the warm-up and main workout. The warm-up is meant to introduce and prep athletes for the skills they will practice. Coaches will demonstrate each movement and assist athletes in scaling them to adjust the workout to their needs.
One of the founding principles of CrossFit is, “core to extremity”. “Core to extremity” means in order to do every movement well when training, we must start with a strong core. In our fitness program, the core is the foundation of everything we do.
Turf RX
At Notorious, we have a Turf RX area that gives our athletes a wide variety of tools to challenge their strength and endurance. We have equipment such as sleds, battle ropes, sand bags, and weight harnesses to help you train your pushes, pulls, and carries. In place of a class, athletes use this area on their own time by following the daily guide posted in the area.
In the turf training area of our facility, you will find daily Turf RX workouts posted for you to train at your convenience. In our app, you can schedule when you’d like to come in for open gym and follow the program at your own pace.
Our Turf RX program adopts the StrongFit principle “tension over position” meaning that we focus on HOW we are doing an exercise as opposed to WHAT we are doing. Our coaches help athletes develop a mind-muscle connection explaining where in their body and when they want to feel their muscles engaged. Helping the individual understand themselves more empowers our athletes have a sense of autonomy in their training.
ENGINE
Engine is a class designed to help athletes feel comfortable with pacing and monitoring themselves when scaling their workouts on cardio machines.
Our goal is for you to treat scaling every cardio machine like you would a barbell. Similar to how we scale the amount of weight we put on a barbell depending on the time constraint and amount of reps, we want our athletes to think about what pace they can commit to in their workouts.
During class, our coaches help athletes maintain their scaling options by monitoring when they’re dropping below their pace, helping them create accountability for the workout.
Some classes will use various machines while others focus on one for the entire hour. Warmups are designed to help you choose your pace for the workout.
The goal of building aerobic capacity is for our athletes to be able to discover their pacing so when a machine appears in a workout they know how to attack that portion of the workout. Athletes should learn how it feels to be on the machine while fresh (coming off a rest) vs fatigued (using the machine to regain their pace/heart rate).
1 - ON - 1 TRAINING
Our 1 – on – 1 training trains our athletes to meet their individual goals through: highly varied, highly functional, core to extremity movements performed at high intensity. The goal is to always keep longevity in mind, and create real change through self-development.
Our 1 – on – 1 training will:
- Build strength, strong mobility, and physical readiness
- Improve metabolic capabilities
- Instill confidence for you to continue training
BOOK A
NO SWEAT
INTRO LESSON
Find something new and challenging in our fitness program, no matter where you are in your fitness journey, whether you are just starting out or a seasoned athlete.