4 week Endurance 3.6

A)  Superset 6 x 3: Bench press @ 80% , Strict pull-up

B Goat WOD – 20 min EMOM:

Odd: Goat 1

Even: Goat 2

* Goat 1=skill, Goat 2=Oly lift, if possible. 

Now Accepting Registration for FIT’s 2015 Fall Pre-Season Strength and Conditioning Camp

FIT Sports Performance will be running a six-week Fall Pre-Season Strength & Conditioning Camp in our state-of-the-art facility beginning July 6th, 2015.  This camp is designed for young athletes ages 8 to 18 who wish to develop and improve strength, speed and agility in the forthcoming football and soccer season this Fall.

Classes will be held Mondays through Fridays at various times, based on age and sport, from 2:00 pm to 9:00 pm.  Each class is a 1-hour instructional session supervised by a Certified Strength & Conditioning Coach which includes strength training, speed and sports-specific agility drills.

  • What: Sports specific strength training, speed and agility drills
  • Who: Youth athletes, ages 8-18
  • Where: FIT, 11 Cadillac Road, Burlington Township
  • When:
    • July 6th through August 15th
    • Weekdays – Monday through Friday
    • Various 1-hour classes running from 2:00 pm to 9:00 pm
    • *Although not exclusive, it is encouraged for kids to attend classes assigned for their age group.
  • Cost: The cost for the full six weeks for each athlete is as follows with appropriate discount based on the number of committed classes per week.  We encourage for parents to sign up 2 kids or more from the same household as there is a an automatic 5% discount for the succeeding kid signed up.
    • $72 – 6 sessions ($12/class)
    • $137 – 12 sessions (5% off)
    • $195 – 18 sessions (10% off)
    • $254 – 24 sessions (12% off)
    • $306 – 30 sessions (15% off)


Tuesday Wednesday Thursday


5-6 PM Y SoccerY Football Y SoccerY Football Y SoccerY Football Y SoccerY Football Y SoccerY Football
6-7 PM HS SoccerHS Football HS SoccerHS Football HS SoccerHS Football HS SoccerHS Football

HS Soccer

HS Football

* HS: High School, Y: Youth

Camp is limited to ten athletes per class and is offered on a first come, first served basis, and slots fill quickly. Click on the desired number of camp sessions below to register today (you will be taken to a separate page under Rhinofit, our online membership account system) or call 609-880-0880 for more information. You may also email us with any questions or concerns about the program.

Select your preferred program cost below:

 Sessions HS Football Youth Football HS Soccer Youth Soccer
6 $72 $72 $72 $72
12 $137 $137 $137 $137
18 $195 $195 $195 $195
24 $254 $254 $254 $254
30 $306 $306 $306 $306


On the Billing Information, type the athlete’s name (NOT the parent’s name).

Please note we only take Visa, Mastercard and Discover credit or debit cards (NO American Express).

Calendar to reserve will be available in your newly formed account (via RhinoFit).  Account can be activated through a separate welcome email.  Please follow email instructions.

There is a 5% discount for each succeeding kid signed up.  Discount applies to lesser or equal value.

To register more than 1 athlete, simply choose the number on the drop down and fill out the form.  If  you already have an existing account, choose that option instead.

We are looking forward to working with your athletes and helping them get FIT!

About the Coaches

Dan Cain is a Strength and Conditioning Coach.   He is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association and a biology major at SUNY where he played Division 3 soccer throughout college.   Dan has the experience as an athlete and the scientific knowledge in improving athletic performance of athletes of all ages and levels.
Lawrence Ramiscal, is a Doctor of Physical Therapy and a Board Certified Orthopedic Specialist that treats a variety of sports related injuries.  Lawrence is also a USAW Sports Performance Coach and a CrossFit Level 1 Certificate holder qualified to train athletes of all levels in a variety of sports.

4 week Endurance 3.5

A) Find max Box Jump height

B) For Time:

  • Buy in: 800 Meter Run
  • 5 rounds:

    • 75 Double Unders
    • 5 Clean and Jerks 115/95
    • 5 Muscle Ups
  • Cash out: 400 Meter Run 

4 week Endurance 3.4

A) Take 15 minutes to establish 1RM Jerk (split or push)

B) Asc-Desc Ladder 1-10-1 – For time:

  • Ring Dip
  • Hang Power Snatch 65/45
  • Overhead Squat 65/45 

4 week Endurance 3.3

*No Strength or skill set up for Partner WOD

End Of Month Partner WOD (FGB Style) – 3 rounds: 2 min per station (1 min for each partner): 30 sec break to next station

  • Max GHD Situps (non working partner hold plank) :30 sec to rotate stations
  • Max Wall Ball 20/14 (non working partner hold wall ball at the bottom of squat :30 sec to rotate, \
  • Max Deadlift 185/135 (non working partner perform burpees) :30 sec to rotate
  • Max KBS 55/35 (non working partner hold kettle bell in waiter carry :30 sec to rotate
  • Max Cal row


For time:

  • 1 mile run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Air Squats
  • 1 mile Run



21 Gun WOD

21 minute AMRAP:

  • 400 meter run (*500 meter row can be substituted for the run)
  • 21 pushups
  • 21 box jumps
  • 15 burpees
  • 9 pull-ups

4 week Endurance 2.4

A) Pistol progressions:

  • Work to 3 RM each leg at lowest height.
  • If able to reach full depth, work up to 1 RM with weight on each leg.
B) 15 minute EMOM:

  • Odd minute – 5 hang power snatch (95/65)
  • Even minute – 7 lateral burpees over bar