What is Fitness?

Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
Power - The ability of a muscular unit , or combination of muscular units, to apply maximum force in minimum time.
Speed - The ability to minimize the time cycle of a repeated movement.
Agility - The ability to minimize transition time from one movement pattern to another.
Mobility - the ability to maximize the range of motion at a given joint.
Endurance - The ability of body systems to process, deliver, store, and utilize energy.
(Ed. - Jim Crawley and Bruce Evans of Dynamax)

We strive for excellence in these 6 areas. Excellence in these areas has proven to produce the most well rounded, highest performing, bullet-proof athletes. However, too much focus on any one particular area, in time, invariably makes you weak in another. Balance, above all else, produces results.


Cole Worden
About our Trainers
Coach Rob

Rob Pallares is a CrossFit Level 1 Certified Trainer and CrossFit Kids Certified Trainer. He is also a double black belt in Tae Kwon Do and Shaolin Kempo Karate and was a collegiate sprinter at the University of Southern California. Rob competes competitvely in crossfit and took Bronze in the World's Master's Championship in Olympic Weightlifting in the 77 Kilo category. Much of his life has been focused on the health and fitness of the people around him. He has two young boys that have really helped to bring his passion for fitness to the youth of the surrounding community.

Robert is known by most of the kids in the community as "Coach Rob" and can be seen throughout the year working with athletes in the community, or as the head Strength and Conditioning coach at Millikan High School

He is constantly educating himself in the areas of nutrition, health, fitness, and sport. Rob prides himself in the fact that he personally tests every technique, routine, or "diet" before introducing it to his athletes..

You can reach Rob Pallares (Coach Rob) directly at coachrob@topspeedcrossfit.com

Helpful Links

CrossFit Journal: The Performance-Based Lifestyle Resource