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
Top Speed Athletics Ranking System

Our ranking system has been developed to provide visible goals for our clients to attain. Here is a taste of what some of our beginning athletes are achieving.

Level I    
Exercise   Rep/Duration Type Band
Back Squat   3 @ BW Strength Purple
Deadlift   3 @ BW Strength Purple
Press   3 @ 3/4 BW Strength Purple
Pull ups   5 Strength Purple
Push ups   20 Strength Purple
Vertical leap   21" Power Purple
Clean & Jerk   1 @ 3/4 BW Power Purple
Snatch   1 @ 1/2 BW Power Purple
Broad Jump   6' Power Purple
40yd Dash   sub 6s Speed Purple
400M Sprint   sub 1min 20s Speed Purple
20yd Shuttle run   sub 5.5s Agility Purple
Overhead Squat   15 @ 1/4 BW Mobility Purple
1mile Run   sub 8min 30s Endurance Purple
800M Run   sub 4min Endurance Purple

Purple = Beginner
Blue = Intermediate
Green = Advanced
Black = Elite

Helpful Links

CrossFit Journal: The Performance-Based Lifestyle Resource