CROSSFIT
MGCF is proud to follow CrossFit Affiliate Programming (CAP) which prioritizes how training is executed through preparation, scalability, community, consistency and coaching over one single program. CrossFit Affiliate Programming provides specific targeting, proper dosing and premier programming derived from a decade of competition and coaching experience for any individual looking to increase overall fitness, willing to learn and hungry to improve.
CAP is developed by three of CrossFit’s most experienced Seminar Staff – Austin Malleolo, James Hobart and Spencer Hendel, who together have trained more than 20,000 coaches, appeared in 24 CrossFit Games competitions and led five gyms – CrossFit Affiliate Programming provides advanced continuing education for coaches and a world-class training experience for members.
COACHES:
Sophia Chavez -Head Coach
Patrick Briatico - Assistant Coach
Salvador Hernandez - Assistant Coach
CAP is developed by three of CrossFit’s most experienced Seminar Staff – Austin Malleolo, James Hobart and Spencer Hendel, who together have trained more than 20,000 coaches, appeared in 24 CrossFit Games competitions and led five gyms – CrossFit Affiliate Programming provides advanced continuing education for coaches and a world-class training experience for members.
COACHES:
Sophia Chavez -Head Coach
Patrick Briatico - Assistant Coach
Salvador Hernandez - Assistant Coach
STRENGTH
Powerlifting
Our year-round powerlifting class is focused on building raw strength and muscle mass. You will train the variations of the squat, bench, press, and deadlift in addition to accessory movements. Training consists of a blend of autoregulation techniques (RPE, RIR) and various periodization schemes (linear, block, undulating, etc.). Focuses shift throughout the year from hypertrophy (muscle building) to one-rep max strength. The class is modifiable to be accessible and effective for beginners to late intermediates.
Olympic Lifting
Our year-round Olympic lifting class is focused on improving form and strength in the snatch and clean and jerk. You will train variations of these lifts in addition to accessory movements. Training consists of a blend of percentage work, autoregulation (RPE, RIR) and various periodization schemes. Focuses shift throughout the year from positional technique work to complexes to heavy single lifts. The class is modifiable to be accessible and effective for beginners to late intermediates.
Our year-round powerlifting class is focused on building raw strength and muscle mass. You will train the variations of the squat, bench, press, and deadlift in addition to accessory movements. Training consists of a blend of autoregulation techniques (RPE, RIR) and various periodization schemes (linear, block, undulating, etc.). Focuses shift throughout the year from hypertrophy (muscle building) to one-rep max strength. The class is modifiable to be accessible and effective for beginners to late intermediates.
Olympic Lifting
Our year-round Olympic lifting class is focused on improving form and strength in the snatch and clean and jerk. You will train variations of these lifts in addition to accessory movements. Training consists of a blend of percentage work, autoregulation (RPE, RIR) and various periodization schemes. Focuses shift throughout the year from positional technique work to complexes to heavy single lifts. The class is modifiable to be accessible and effective for beginners to late intermediates.
BITE SIZE NUTRITION
Bite Size Nutrition Support knows your health and nutrition should not be a 30-day sprint or 2-week detoxes. Bite Size Nutrition helps coach you through different diet cycles, helping you develop a healthy relationship with food while optimizing performance in the gym, losing weight, and recovering like never before. Bite Size Nutrition Support does more than help you count macros and calories.
Personal coaching
You are set up with a coach who will help motivate and keep you accountable.
Different cycles
You are then giving guidance in each cycle because you will NOT always be on a "diet." We take you through a phase where we build muscle and optimize performance in the gym while eating all the food. After a few months, we put you on a mini cut to show off your hard work and new muscles
Regain healthy relationship with food
Our core goal is to empower individuals to value food as an ally and not an enemy. Once you start on the program, you can ditch the guilt, the shame, and the perfectionism. Bite Size Nutrition is a way of life, not a diet you race to finish.
COACH: Ricky Vasquez
