The GF Protocol is ideal for those whose primary goal is weight loss, fat loss and general fitness. This protocol caters to individuals who want the fast results of CrossFit without heavy lifting, Olympic lifting or advanced movements (rope climbs, muscle ups, handstand pushups etc). This protocol is best for beginners, those with chronic injuries, or anyone who isn’t interested in becoming a “CrossFitter,but still want to work hard and get RESULTS! The GF track applies more of a ‘boot-camp’ approach incorporating body weight movements, running, rowing, jump roping, kettlebells, dumbbells, sandbag, medicine balls and other ‘fun’ toys.
The Performance protocol is ideal for those whose primary goal is strength, athletic development, improving as a CrossFit athlete or anyone interested in pursuing a more advanced/intense training regimen. The Performance ‘track’ includes Olympic lifting, heavy lifting, and advanced movements such as rope climbs, muscle ups, handstand pushups etc. The performance track is a ‘typical’ CrossFit regimen.