The goals of this summer program are to create stronger, faster, bigger and mentally tougher athletes. The exercises and training modalities will include and are not limited to CrossFit, weightlifting, powerlifting, gymnastics, and track.  We utilize many training modalities as to not become specialists at one but proficient at all.

  • Form first before adding weight or speed.  This is the golden rule!
    • “It’s the fools gold to get attracted to the complex before mastering the basics.”
  • ME (Max Effort)-usually Mondays and Fridays
    • Daily 1RM means how much you can lift for that day, not all time. We would rather see a technically solid lift at sub-max than a 1RM with bad form.  
  • DE (Dynamic Effort)-usually Tuesdays and Thursdays
    • The focus of these days is bar speed and velocity. Loading should allow you to move fast.  You won’t find yourself winded or fatigued during these lifts.
  • Active recovery days
    • days #3 and #6, usually Wednesdays and Saturdays
    • 10 minutes of mono-structural movements
    • 10 minutes of foam rolling and body maintenance
    • 10 minutes of mobility
  • You are expected to keep a notepad or some other way of documenting your weights lifted.
  • We will be “strength” heavy in the initial part of the summer. If you can’t complete all of the programmings, make sure to do the weight lifting, strength, and accessory.
  • You may need to adjust the program according to your summer sports schedule.  See Coach T for advice on adjusting training volume.


How Exercise Can Help Your Mind

Because exercise gets your blood flowing, that means more oxygen to your brain. And that means you can think better. Exercise may:

  • Keep you from zoning out in class or while doing your homework
  • Improve your scores on tests
  • Help you get better grades
  • Help you sleep better (When you exercise,  your brain gets the message that you’re tired at night.)

How Exercise Can Put You in a Better Mood

Exercise affects chemicals in your brain. And these chemicals can affect how you feel. Exercise can:

  • Give you energy so you feel good and can do things you want to do like sports, dance, play an instrument, or read. That’s stuff you can feel good about.
  • Make you feel better when you and your best friend argue
  • Help calm you down when you have to give a class presentation


If you are a coach bring in the whole team. We can partner with your team and focus on improving the athletic ability of your team members so you can focus on the technical training your sport demands.

This strength and conditioning program is based on our CrossFit principles. We focus on core strength utilizing Olympic lifts, Kettlebell exercises and dynamic (plyometric/quickness/agility) athletic movements. The athletes will be stronger both mentally and physically for whatever they encounter on the ice, field, mat or court. Our coaches have the athletes focus on proper form and technique with light loads, then progress with
appropriate weights.


Sane nutrition for kids in 150 words

Our goal with kids isn’t to get them on the Zone, but to get them to think and make good choices about what they eat.

Our goal is to teach them very basic concepts: Sugar is bad, protein is good, and you need to eat some in every meal.

Nuts and seeds are good fats. Eat them, don’t avoid them.

Pasta, white bread, and white rice are not that good for you.

Stuff that’s red, yellow, green and found in the fruit and vegetable aisle is good for you. Eat a lot of it. Look at your plate, make a fist; eat that much meat every meal. Turn your hand over and fill it with nuts and seeds; eat that much good fat.

Fill the rest of your plate with stuff you found in the fruit and vegetable aisle. Fill your plate this way at every meal, and don’t eat more.

Our goal is to have children (and their parents) make the best food choices they can.

Our hope is that real, whole foods will replace processed food items.




We want to learn about you and your goals. We will explain what we do at CFB.


Work with a fitness and nutrition expert to create a simple and sustainable plan to reach your goals.


Your coach is there every step of the way and will make tweaks to your plan as your body transforms. This ensures continued success and optimal results.