Details: It is widely understood that a well formulated strength program can improve durability and performance in endurance athletes by developing attributes such as muscular development, neuromuscular acuteness and energy system efficiency.

This strength and conditioning class is specifically designed to address the most common imbalances with endurance sports. We will have a strong focus on proper mobility, functional movement and core strengthening. The goal of this program is to improve injury prevention and create strength and mobility that creates a positive transfer of power, speed, muscular endurance, and movement efficiency to the sports (swimming, cycling, running or rowing) themselves.

After completion of this 12 week program, you can expect to see:

• an increase in Type IIA muscle fibers, which are responsible for more explosive power and are more resistant to fatigue;
• an increase in speed;
• an improvement in the bodies ability to utilize and buffer lactic acid which contributes to an improved lactate threshold;
• an improvement in muscle economy through improved muscle strength and mobility;
• an improvement in neuromuscular function which means you can activate key muscles faster, with more force/power, and with more efficiency than previous.

When: December 1, 2021 - February 25, 2022. Two sessions will be offered:

• Wednesday's and Friday's from 7-8am, OR
• Wednesday's from 6:15-7:15pm and Friday's from 5:15-6:15pm

Where: Crossfit Gold Rush 1020 Whispering Pines Lane, Grass Valley

Coach: Tiana Rockwell, FNTP
Tiana is a Level I certified USAT coach and has her Crossfit Level I certification.

Cost: $297*
         *payment in full or monthly payments of $99

---