HS Strength and Conditioning Program


THIS IS the place for your student athlete. You may have your child signed up for a week or two of sport specific camps over the summer. These camps are great at developing their skills, but what is going to help them increase their strength and endurance throughout the summer months? CrossFit 8404 offers a comprehensive strength and conditioning program that will help your child get a step ahead of the competition in the off season. Our program focuses on Strength, Endurance, Olympic lifting, Functional Movement, Flexibility and Nutrition. We believe that our balanced program will not only improve your child’s strength and endurance, but they will be a healthier athlete going into the season and less likely to be sidelined by injury during the season.

CrossFit is done in a class setting with a coach to ensure training is done correctly with proper form and mechanics. We take proper movement seriously at CrossFit 8404. This year, FMS (Functional Movement Screening) will be performed on each athlete. FMS is the screening tool used to identify limitations or asymmetries in seven fundamental movement patterns that are key to functional movement quality. It is one of the most important fitness assessment tools available. This data will be used to help identify areas of poor movement quality in each athlete, so that we can focus on improving movement, thereby reducing the risk of injury and reaching optimal levels of performance. So, your high school athlete can become stronger, faster, and better than the competition!

On Day 1 all athletes will perform a baseline benchmark workout that will then be retested at the end of each session to determine improvement. Our CrossFit class structure includes a warm up, then the first half of class is dedicated to a lift or strength-building skill, the second half of class includes a workout, and we end with either more skill work or mobility. At CrossFit 8404, we put a lot of emphasis on mobility. We feel that it can be the key to upping any athlete’s game. If you can get in better position during your lifts and movements, you move safer and you can move more weight; in turn you get stronger. We also teach recovery techniques and offer nutritional guidance to educate young athletes on how making good decisions off the field, between games, and at practices can also improve their athletic ability.


  • 6 week summer session
  • June 12 –July 21
  • Schedule: Mon/Wed/Fri from 3–4 p.m.
  • $50 due at sign up, the remainder is billed on day one of the program, which is June 12
  • This program is specifically designed to get high school athletes (including 8th graders entering high school this fall) ready for their sport season through a combination of weight lifting and metabolic conditioning.


You won't regret it!
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