At Crow Hill we perform advanced weightlifting movements like the snatch, clean and jerk – powerlifting movements like the squat, deadlift, bench press, and shoulder press. We perform basic gymnastics’ movements like the air squat, the push up, the handstand push up, the pull up, the kipping pull up, muscle up, toes to bar, knees to elbows, and box jumps. We work on calisthenics, running, jumping, and climbing ropes. These movements incorporate the natural movement patterns of the body, and elicit the greatest adaptations from the body, i.e. you get stronger, faster, and healthier… quicker.

These movements are not easy and require learning.  That is why we have put together a top notch group of coaches who are here for you.  All our athletes attend our On Ramp program, which consists of 6 classes taught over a two week period.  New athletes are instructed at the level they are at, and challenged appropriately.  We run our On Ramp series of classes every two weeks.  Click here to see more information and to get started!

After the two week On Ramp program our athletes generally attend 1 hour classes 3 to 5 times a week.  These classes are designed to improve your agility, balance, coordination, endurance, flexibility, power, strength, stability,  speed, and stamina.  In whole, these classes are to improve your general physical preparedness, or GPP.  Every day is a different work out, but we consistently dedicated time to developing competency in our advanced gymnastics movements and barbell exercises.  The goal of each work out is to make improvements for long term athletic development.  Click here to see our current programming outline! 

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