Specialty Classes

Crossfit Speciality Classes

Kids Classes

As part of our continued effort to provide the Strong Island family with the best experience possible, we are pleased to inform you that our Kids’ program is also being upgraded.

You can sign your child up by clicking on the get started button that corresponds to the number of times per week you’d like to attend:

1x per week ($80)

2x per week ($99)

The kids class teaches the 10 General Physical Skills of CrossFit: Cardiovascular endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy.  The Skills are the base of any sport or discipline children may pursue.  Studies have shown children will have an increased ability to learn and succeed in other sports, once they have a base in CrossFit.

Class Times:

Seniors (ages 10-14):      Tuesday 6:00 – 6:45 pm and Saturday at 10:00 -10:45am

Competitor’s Class – Coach Rich

The Competitor’s Class is designed to take committed athletes to the next level and make them great CrossFit athletes. Our focus will be on the more complex movements found in CrossFit. Training and programming will be catered to upcoming events/competitions (Flex, The Open, etc.). Our goal is to increase strength, flexibility, explosiveness, aerobic capacity and overall skill level.  Each class will focus on a different movement introducing it to those who are new to the skill and making the advance athlete more efficient.  A few examples of the movements we’ll focus on are:

High-Skill Gymnastics: Handstand Push Ups, Muscle Ups (Bar & Ring), Pistols, Toes-to-Bar, Chest-to-Bar Pull-ups, etc.

Olympic Weightlifting: Snatch, Clean, and Jerk.  Both the full lifts as well as progressions, variations, and ancillary lifts.

Skill Movements: Double Unders, Rope Climbs, and Handstand Walking


  • Sunday 10-11am

CrossFit Endurance Class – Coach Jenni

CrossFit Endurance (CFE) is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential. We follow the CrossFit model while adding precise training for endurance and keeping things constantly varied. With careful planning, our conditioning plan increases performance while decreasing recovery time, reducing injury and promoting preservation of lean tissue. We focus on eliminating unnecessary volume of training while increasing intensity. The programming is structured and seamlessly integrated with the CF Olympic lifts, gymnastics movements, explosive activity and mobility-based support. Our classes are held at the box or various different locations such as local tracks and parks.

Who is it for?

Competitive Endurance Athletes:  Regardless of your sport, the CFE prescription can be adjusted to create a more physically powerful and mentally resilient you. If you’ve been competing in Triathlons, Marathons or Ironman’s you know the value of good planning and good coaching.

Beginning Endurance Athletes:  CFE is an excellent choice for those looking to experiment with endurance events of all kinds for the first time (Want to run your first 5k?  Your first Marathon?).

If you are new to a race, a sport, or training in general, we can help you can grow and accomplish those goals

CrossFit Athletes:   If you dread seeing running or rowing on the board and simply want to build that engine to have a better Fran time, then give it a try.


  • Sunday 8-9am

CrossFit Sports Performance

For those older kids looking for a little more intensity, we offer our sports performance class. Each class includes a warm up to loosen them up, skill work for them to learn and practice the movements, a WOD (WorkOut of the Day), and some weight lifting. In this last weight lifting portion of the class, the kids are closely monitored by the coaches to ensure proper body mechanics are being used for safety.  In the CrossFit Sports Performance class, athletes will stress their cardiovascular systems in a safe environment which will translate into improved performance on the field!

Contact us today for more information!