Champions are made in the "off-season" which is maybe the most underestimated part of the training cycle. We have partnered with Upper Arlington Crossfit to create The Fitter & Stronger Foundation program. The program is a two-phased “off-season” program for runners, cyclists, swimmers, triathletes and endurance athletes seeking to improve strength, fitness, and overall performance. There are 2 phases to the program:
- End of Season Phase (i.e, transition phase) - 8 weeks
- Fitter & Stronger Foundation Phase - 12 weeks
End of Season Program
This phase focus is for you take a break from your primary sport (swimming, biking, and/or running) and more importantly, take a mental break from the regimen of training for that "A" race or season. The program goals are:
- Improve foundation and strength
- Improve strength and conditioning of sport-specific muscles
- Develop technical skills and range of motion
Fitter & Stronger Foundation Program
This phase focus is on your long-term performance. The goals during this phase are:
- Continue the goals of the End of Season Phase
- Build muscular endurance and strength
- Improve mobility, flexibility, and muscular imbalances
- Build a solid foundation that will translate to improved performance, aid in injury prevention when you take on the rigors of training for your "A" race,
- Improve overall general fitness.
Program Schedule, Costs and Times
- Community (Preview) Open Session - No cost session Saturday, October 26
- End of Season Program (8 weeks - Program cost: $120)- Saturdays, November 2- December 21)
- Fitter & Stronger Foundation Program (12 weeks - program cost: $175) - Saturdays, January 4 - March 28 (no session March 14 for Greenswell Indoor triathlon (complimentary part of program)
Program time are Saturdays, 8:30 am - 10:00 am.
Sign-up for both programs (20 weeks) at a special discount rate: $250. Participation is limited. There is a drop-in fee of $20 per session.
Meet Your Program Coach
Program coach is Grant Shymske. Coach Grant is a veteran, level 3 CrossFit coach, adventure and an endurance athlete. Grant is passionate about teaching and supporting athlete's performance and fitness goals.
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Registration fees
Fitter & Stronger Foundation Program Closed
12 week Program (Begins January 4)
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$175.00
Drop-In rate Closed
1-day Drop-in rate
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$20.00
Sample Workout: 90 minute session
Warm-up (10 minutes)
- 200 meter run
- 10 Air Squats
- 10 Banded Good Mornings
- 5 inch worms
- Repeat
Strength Session: Back Squats
- Technique & form training (15 minutes)
- Back Squats (3 x 9) scale accordingly so you are always able to complete a set of 9 unbroken
Conditioning Session (Metcon) - For Time
Complete as a 2 person team (split reps evenly)
- 1000 meter row
- 50 abmat situps
- 50 wall ball
- 50 box jump overs
- 50 double under jump rope (or 120 singles)
- 1 mile team run
About Upper Arlington CrossFit
Upper Arlington CrossFit was opened in October 2017 in a 5000 square foot facility at 4660 Kenny Rd, Columbus, OH. At Upper Arlington CrossFit everyone is welcome regardless of what level you are starting at. Here, it's about the individual's journey, so you only have to live up to your own standards. Get ready to have fun and get Fitter and Stronger!
Contact information
- Event contact
- Craig Thompson
