Is our unique believe in fitness, that incorporates Conjugate principles into your functional fitness training. This is what we use for our 60-minute class sessions in our CrossFit gyms. We utilize dynamic and max effort days, but the foundation of all our programs is the special exercises.
What to expect: You will experience short, medium, and long-duration workouts. There will be times when we ask you to hit the gas pedal, times to be conservative and learn to pace, and times to move for quality. You will see gymnastics, weightlifting, and monostructural work on varying degrees of difficulty.
This program is designed with the competitive athlete in mind. It syncs up with the daily Metcon program and provides supplementary conditioning, weightlifting, and gymnastics. This can take around two hours a day to complete.
What to expect: You will experience varying degrees of volume that attack the weaknesses most commonly found in the competitive CrossFit athlete. This program runs six days a week, giving users Sunday off, as rest and recovery are a huge part of the process.
This program traces its roots to Westside Barbell and Sweattshop Cincinnati, two of the strongest gyms in the world. Utilizing this method, Shane has broken over 120 world records and counting. This is for the powerlifter, or anyone looking to pack on some serious strength. This will take 60 minutes to complete—get in and get out, no messing around in the weight room!
What to expect: This is classic Westside Barbell that runs six days a week. Two days will be for maxing (max effort) and two days will be for speed work (dynamic effort), and two days for special exercises.
This is our bodybuilding program. Simple, effective, but not easy! This program attacks complimentary body parts on different days to elicit maximal hypertrophy.
What to expect: higher volume, light-moderate loads, and sick pumps.
This includes access to all Conjugate Methods programs:
Metcon, Grind, Loaded and Suns Out, Guns Out
Initially developed in the 1970s by the Russians, the Conjugate system was designed to build the strongest athletes in the world. Westside Barbell later enhanced it into the training system we know today as Conjugate Methods. After years of working side by side with Louie Simmons (founder of Westside Barbell), Shane opened his gyms Sweatt Shop Cinnicinati and CrossFit Conjugate. Shane has taught the CrossFit Preffered Course Conjugate Powerlifting at gyms around the world, and after years of requests, he is now offering the Conjugate Methods programming to gyms that truely want the best for their athletes.