Take Your Performance to the Next Level

You've built a solid foundation in CrossFit. You're strong, fast, and conditioned—but you know there's more in the tank. Whether you're looking to improve your lifting numbers, sharpen your gymnastics skills, or increase your endurance, a data-driven, science-backed approach is the key to making real progress.

I've worked with athletes like you—those who train hard but feel stuck in their strength gains, barbell cycling, or stamina in longer workouts.
The difference between stagnation and breakthrough isn't just more training—it's smarter training.

Why Standard CrossFit Training Isn't Enough

CrossFit is a test of multiple energy systems and movement patterns, yet many athletes fail to apply a structured, data-driven approach to address weaknesses. Without targeted programming, strength plateaus, inefficient energy system utilization, and poor movement economy can hinder progress.

If your strength progress stagnates, gymnastics movements lack efficiency, or your work capacity diminishes due to early fatigue, it's time to integrate periodized training cycles, VO₂ max development, and targeted skill refinement to maximize performance.

What My Approach Covers

Strength Development
Enhance the rate of force development (RFD), neuromuscular efficiency, and barbell cycling mechanics to improve Olympic lifts, squats, and total-body power output.

Aerobic & Energy System Training
Develop lactate threshold, oxidative capacity, and muscular endurance to sustain peak output across short and long-duration WODs.

Tailored Nutrition Strategy
Optimize glycogen replenishment, protein synthesis, and hydration protocols with a customized approach to macronutrient timing and meal structure.

Supplement & Recovery Optimization
Implement strategic carbohydrate and amino acid intake to improve performance, accelerate glycogen replenishment, and support muscle repair.

Pre- & Post-Workout Fueling Strategies
Implement strategic carbohydrate and amino acid intake to improve performance, accelerate glycogen replenishment, and support muscle repair.

Continuous Adjustments for Maximum Progress
Adapt training intensity, volume, and energy system focus in real-time based on biometric tracking, fatigue levels, and performance metrics. 

Get A Free Assessment With Me
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This Is NOT Another Generic Program
At Unleashed Capacity, we don't offer a "cookie-cutter" approach. Your CrossFit journey is unique, and your plan should be, too.
 
As a Precision Nutrition Certified Coach, CrossFit Level 2 Trainer, and top-ranked CrossFit athlete in South Carolina, I combine science-backed programming, proven strength and conditioning strategies, and a structured nutrition plan to help you reach peak performance. 
 
Whether your focus is on progressive strength adaptation, improving work capacity across all energy systems, or refining motor control and movement efficiency in high-skill gymnastics, I tailor every aspect of training to fit your individual goals and athletic needs.
Why CrossFit Athletes Trust This Approach
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Strength & Power Optimization
Training isn't just about lifting more; it's about developing explosive power, refining technique, and strategically progressing through strength cycles to prevent plateaus.

Aerobic Capacity for Greater Endurance
CrossFit requires more than just sprint-level intensity. Long Slow-Distance (LSD) training and Zone 2 work improve stamina, allowing you to sustain high-effort output for longer durations.

Gymnastics Efficiency & Skill Development
Breaking through plateaus in muscle-ups, handstand push-ups, and double-unders requires targeted drills, strict strength foundations, and improved movement economy.

Balancing Energy Systems for Peak Performance
CrossFit demands a mix of fast-twitch and slow-twitch muscle development. Ignoring endurance work limits recovery and hinders strength gains.

Individualized Training & Recovery Strategy
This approach isn't one-size-fits-all. Every athlete receives a personalized plan based on weaknesses, strengths, and training goals to maximize their overall performance.

Real Athletes, Real Progress
CrossFit athletes at all levels—from box competitors to regional hopefuls— have used this science-driven approach to break plateaus and unlock their full potential. See how they did it.
Maximizing Your Strength, Endurance & Recovery Through Smart Nutrition

CrossFit demands a balanced approach to fueling all three energy systems (phosphagen, glycolytic, and oxidative). Without proper nutrition, athletes experience muscle fatigue, stalled progress, and inconsistent performance.

Carbohydrate Periodization for Sustained Output
High-intensity training quickly depletes glycogen. Cycling carb intake based on training days (3-5g/kg) maximizes energy without excess storage.

Protein Intake for Strength & Recovery
Athletes require 1.8–2.2g/kg of protein to support muscle repair, mitochondrial function, and recovery from metabolic stress.

Fats for Hormonal Balance & Energy Efficiency
Healthy fats from avocados, nuts, and olive oil optimize testosterone levels and reduce inflammation for better endurance and strength gains.

Hydration and electrolytes for Performance Longevity
CrossFit's high sweat rate depletes minerals. Refilling sodium, potassium, and magnesium prevents cramping and enhances muscle contraction efficiency.

Pre- & Post-Workout Fueling for Maximum Output

  • Pre-Workout: 20-30g of fast-digesting carbs + protein enhances ATP production for high-intensity workouts.

  • Post-Workout: 3:1 carb-to-protein ratio restores glycogen and accelerates muscle repair.
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Ready to Reach the Next Level?

Your potential isn't capped—you need the right plan, expert guidance, and data-driven adjustments. This program isn't about working harder—it's about working smarter, more efficiently, and purposefully.

Are you ready to take the leap?