PerformancePT CrossFit

CrossFit Journal: The Performance-Based Lifestyle Resource

What are we all about?

With an emphasis on functional living, we provide you with the ability to take your fitness to the highest level, often exceeding your expectations. You will learn that CrossFit is a lifestyle that begins with physical fitness and nutrition, and quickly crosses over into our everyday lives. The goal-oriented mentality that is developed in the gym can and will lead to success in your personal and professional lives, and everyday activities that may have once been challenging will become easy.

Reebok Crossfit Apparel

Finally, PerformancePT CrossFit is a family. You will meet many exceptional people here from many different walks of life, developing personal and professional relationships that will withstand the test of time.   With CrossFit, before you know it, you too will be amazed at the differences in yourself.

What to Expect as a Beginner?

CrossFit is not a “get fit quick” boot camp, but rather a long-term physical development program designed tohelp each athlete reach their full potential while minimizing the risk of injury. We begin by familiarizing you with many of the basic body-weight movements (squat, sit-up, pull-up, push-up) while working on improving metabolic capacity, or your stamina/endurance.  In addition, you will begin learning the proper mechanics for several different fitness paradigms, including: gymnastics, Olympic weightlifting, power lifting, kettle bells, endurance training, etc.  As your mechanics improve and you demonstrate consistency in your movement and commitment to the program, we will begin to ramp up your intensity. What does this mean? Basically, we begin adding small amounts of weight, challenging you to maintain good form (mechanics), while increasing the difficulty of the exercise.

What Does a Performance PT CrossFit Workout Look Like?

A  Performance PT CrossFit workout contains three parts—the Warm Up/ Mobility, Strength/Skill element, and the workout of the day.  We focus on all general physical skills of fitness, which is why we see such great results.  We want people to be better at everything, i.e. cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.  We train hard in the gym to make everyday life easier.  CrossFit is a general physical preparedness program that is based on sound scientific principles.  It is a program that you can never perfect; you can train your entire life and still have things to work on.

The Daily Workout

CrossFit is a high intensity program with a focus on true functional movements, meaning things you would do on a regular basis.  The intensity portion is what gives us the great results, although, we are only intense after we are consistent (see “What to Expect as a Beginner” for more information).  We vary our workouts and movements daily.  For example, we might do 400m runs together with kettlebell training one day, and then pushups, pull ups & squats the next day.  The idea is to get your body physically ready to accomplish any task that is put in front of it on any given day.  We use benchmark workouts as fitness tests that we do periodically to see change and monitor progress.  We do many other workouts that you may do only once in your entire life.

Warm Up/Mobility

During Warm Up/Mobility, we spend minimally 10-15 minutes on sound flexibility techniques such as self-myofascial release, dynamic stretching, and PNF (proprioceptive neuromuscular feedback).  Our coaches assess you during the workout portion, and then address your mobility issues and give you specific mobility drills to focus on.  Think about when you bend down to pick something up off the floor and you feel the tension in your lower back and those tight hamstrings. This portion of the workout will dramatically and almost immediately improve your life, simply by making movements like this easier.

Strength/Skills Element

Skills:  Due to the broad nature of the CrossFit training program, we are each going to have facets of our fitness that we need to improve upon.  That’s why we need to practice movements.  During the skills portion, we practice technical and complex movements such as Olympic lifting, powerlifting, gymnastics, kettlebells, and endurance.  During this portion of the training program, we are not interested in intensity; we are focusing on very strict technique.  This is how we turn our weaknesses into strengths.  There’s something very rewarding about mastering a skill level you’ve always had difficulty with.

Strength:  Strength work is an important part of the CrossFit program.  This part of the workout is designed to make you stronger, not necessarily bigger.  A very common myth is that heavy lifting will turn you into the Incredible Hulk.  This is simply not true.  You will be amazed at just how much you can improve your overall body strength without putting on any extra size.  You may also be amazed at how much your improved strength will improve your performance in our workouts and your life overall.

Jamie Hammer, MS, CSCS, CrossFit Level I Trainer

Brian Hyde, CSCS, CrossFit Level I Trainer, Olympian


Recovering from an Injury?

Just tell your Doctor you want to come to Performance PT if physical therapy is recommended.  We will get you back into life as soon as possible.

9130 Dickey Drive, Mechanicsville, VA 23116    • •    804-723-5940

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Training For Awesome

Forms & Registration

These forms are PDF files that may be downloaded and prepared before your visit to our office.
Medical History Form
Training Client Data Sheet
Release Form
Patient Data Sheet
Training Medical History