CrossFit / Functional
High-energy functional workouts that build real-world strength, power and stamina.
Overview
About This Program
Our Strength Training program is built around the fundamental lifts — squat, bench press, deadlift and overhead press — supported by accessory work that bulletproofs your joints and fills in weak links.
Every block follows progressive overload: small, planned increases in weight or volume so you get measurably stronger every few weeks. Coaches check your technique on every heavy set and adjust the plan to how you are recovering.
Key Benefits
- Increase strength and lean muscle
- Improve posture and joint stability
- Boost metabolism and bone density
- Learn safe technique on the big lifts
- Track measurable progress every week
- Build confidence under the bar
Who It's For
- Beginners wanting a solid foundation
- Lifters chasing new personal records
- Anyone looking to build muscle and bone density
Sample week
Your Weekly Plan
A typical training week on this program. Your coach adjusts it to your level, schedule and recovery.
-
Mon
Lower body strength
Back squat, Romanian deadlift, walking lunges
-
Tue
Upper body push
Bench press, overhead press, dips
-
Wed
Active recovery
Mobility flow and light cardio
Recovery -
Thu
Lower body power
Deadlift, front squat, hip thrusts
-
Fri
Upper body pull
Pull-ups, barbell rows, face pulls
-
Sat
Accessories & core
Loaded carries, core circuit, arm work
-
Sun
Rest
Full rest and recovery
Recovery
Keep exploring
All programs
Related Programs
Personal Training
One-on-one coaching with a plan built entirely around your body, goals and schedule.
Boxing & Kickboxing
Learn real striking technique while building explosive power, speed and endurance.