Programs Available at Black Flag Athletics

Crossfit is for everyone, regardless of experience or fitness level – we welcome all levels of athletes.

It is the mission of Black Flag Athletics to utilize proper training patterns, techniques and methodologies in order to facilitate an increase in performance, decrease injury and enhance quality of life in a community based, peer driven environment.

The ultimate goal of Black Flag Crossfit is to improve fitness and general physical preparedness. We do this by efficiently combining the most effective training methods of Weightlifting, Gymnastics, and High Intensity Cardio. These 60-minute classes consist of a group led warm up, a combination of weightlifting, gymnastics, and/or conditioning piece, and group led cool down/stretch. Everything you will do is coach led at Black Flag Athletics. Our coaches are passionate and knowledgeable – they will help you reach your goals and have fun doing it!

Check out our class schedule and email us at [email protected] to get started today!

The Black Flag COMPETE Program at Black Flag Athletics is a comprehensive training program designed for dedicated athletes looking to compete in the sport of fitness.

It incorporates all facets of strength, power, skill and energy system development needed to compete on a high level.

What’s included in the Black Flag COMPETE Program?

The program is designed as part of annual periodized plan allowing for a structured balance and progression throughout the year.

• Maximize Fitness and Open Performance
• Track, analyze and create performance metrics
• Planned track of performance to minimize overtraining/ CNS and Endocrine fatigue
• Structured for athlete to peak during CrossFit Open

Comprehensive approach consisting of a periodized training model utilizing designated training cycles consisting of:

• Assessment and Reassessment Strategies
• Intensity focused
• Volume Focused
• Functional Bodybuilding
• Recovery Focused
• Sport Specific Focused
• Open Prep

The program runs 7-days per week (Includes Rest/Active Recovery Days)

Head Coach Tom Rini heads up this program so feel free to ask him any questions you may have. You can also email him at [email protected] to get started today!

Official Olympic Weightlifting Club of Black Flag Athletics.

Cultivating a positive mindset, confidence, and an environment of trust through the development of mental fortitude and physical strength inside and outside of the gym, promoted through the pursuit of excellence in the Sport of Olympic Weightlifting.

The program runs 5 days a week:
Monday/Tuesday/Wednesday/Thursday@ 6:00-7:30am & 5:00-6:30pm
Saturday @ 8:00-10:00am

Contact Pawel Wencel at [email protected] for more information.

Black Flag Plus

Black Flag Plus is a comprehensive training program that is designed to complement the class programming at Black Flag Athletics. The program is designed for those athletes who would like to add more volume to their training, prepare for an upcoming competition or have an ambition of becoming part of the RTS competitors’ program.

These sessions will last approximately thirty minutes and will be led by a coach from Black Flag Athletics. The Plus training will take place immediately after the 5:30am and 5:30pm classes with an emphasis on strength development, Olympic weightlifting, gymnastics capacity and continued energy system development (conditioning).

The program runs 4 days a week:
Monday/Tuesday/Wednesday/Friday

The cost is $50 that’s added on to your current membership.

Contact Tom Rini at [email protected] for more information.

Black Flag Athletics West is proud to be able to offer a fitness program specifically designed for children ages 4 to 7 and 8 -12. The program meets three days per week and will focus on developing both gross and fine motor skill development through play and general physical training. Objectives for the younger ages group (4-7) include developing fitness through games, running, throwing, jumping, catching, climbing and more. While the overall objective for the older children (8-12) is on refining these skills and increasing general physical preparedness so that the young athlete can seamlessly transition into classes… The one thing all of these sessions have in common is FUN!

Contact Coach Michelle Seghi for more information about this program at [email protected]

BFA Athlete Development is a strength and conditioning program built to foster an athlete’s ultimate genetic potential. Through an integrated and athlete specific programming model, we will create sustainable and efficient biomechanical patterns, which translate to their respective sports. Our goal is to enhance sports performance through power, strength, speed, and movement development, create a strong core and conditioning base, and prevent injury.

The program is available by individual appointment

Coach Pete Nelson heads up this program so feel free to ask him(or any other coach) any questions you may have. You can also email him at [email protected] to get started today!

Combination CrossFit Membership & Comprehensive Recovery Package

The Total Wellness Membership combines a CrossFit Membership with recovery modalities provided by our partner, Connected Physical Therapy & Wellness. Each month includes the following:

• Monthly CrossFit Membership
• One 60 minute or two 30-minute therapy sessions with Tracy Beck, PT
  The time can be used however you like to support your needs as an athlete. We can address specific issues (like back pain or shoulder pain) with hands-on work, create a customized program for accessory work to improve your mechanics, or focus strictly on recovery with fascial stretch therapy, joint mobilizations, and soft tissue techniques.
• Two Photobiomodulation sessions in the NovoTHOR Light Pod (red light therapy)
  NovoTHOR delivers a therapeutic dose of red and near-infrared light in a relaxing 15 minute whole-body treatment. PBM allows your cells to use oxygen more efficiently, which boosts energy production and cellular repair. Effects of regular use include decreased recovery time, improved athletic performance, and decreased inflammation.
• Four 30-min sessions in Normatec compression boots
  Normatec boots use segmental air compression to move fluid from your legs back to your heart for circulation. A 30-min session reduces recovery time, leaves legs feeling lighter, and feels just plain fabulous after squat day.

Contact Tracy Beck at [email protected] or
check out www.connectedptw.com for more information.