Remote Tailored programming to help you crush your goals
“Practice does not make perfect. Only perfect practice makes perfect.”



Vince Lombardi

FOR WHOM?

For all levels, made for everyone’s goals. Looking good naked, boosting daily energy, standing out in competitions, General and Physical Preparation. All you need is equipment and a place to workout. 

FOR WHOM?

For all levels, made for everyone’s goals. Looking good naked, boosting daily energy, standing out in competitions, General and Physical Preparation. All you need is equipment and a place to workout. 

WHAT CAN YOU EXPECT?

Depending on your goals, sessions can last from thirty minutes to two hours. Assessments to determinate your current level with regular check ups. Live chat with your coach. Personalized programming and coaching based on analysis of performance videos.

Depending on your goals, sessions can last from thirty minutes to two hours. Assessments to determinate your current level with regular check ups. Live chat with your coach. Personalized programming and coaching based on analysis of performance videos.

WHAT CAN YOU EXPECT?

WHAT CAN YOU EXPECT?

Depending on your goals, sessions can last from thirty minutes to two hours. Assessments to determinate your current level with regular check ups. Live chat with your coach. Personalized programming and coaching based on analysis of performance videos.

training

TRAINING PROGRAMS

Our main programming! Created for your Physical Preparation for your daily life or sport. Do you want to improve your overall fitness? Want to look good naked? Are you tired of following random programs without improving? 

Work on cardiovascular endurance, stamina, strenght, flexibility, power ,speed, agility, balance, coordination and accuracy.

This program includes:

  • Warm up;
  • Stimulus tips;
  • Scaling options;
  • Accessory.

Approx. 75 minutes session.

Try it out: 1-Week Sample

Our main programming meets you at home!

Created to keep you fit (and sane)… This is a daily home workout series, using your bodyweight or equipment you can find in any household, for social distancing periods.

This program includes:

  • Daily session briefing (stimulus tips, scaling options, etc.);
  • Warm up;
  • Strength/Skill development;
  • Metcon;
  • Accessory;
  • Access to a leaderboard;
  • Suggestions on how do add minimal equipment in each session (Dumbbells or Kettlebells).

Approx. 60 minutes session.

A tailored programming created to work on your specific goals.

Do you want to give the next step and start being competitive in CrossFit? Would you like to excel in the next competition? Do you want to work around an injury? 

This is our most complete service, with regular checkups. We will also analyze your performance videos and provide prompt feedback.

Programming delivered via TrueCoach application.

Força FIT This option is most valid for individuals looking for a solid programming, completely designed according to their needs, but not interested in receiving movement correction and feedback. If your technique is on point, but you need a premium programming (strength cycle, specific skill development, aerobic capacity potentiation, etc), this is what you are looking for.

  • 5 Days a week programming;
  • Initial call with coach to create athlete profile and set goals;
  • Weekly general feedback via TrueCoach.

Força ALFA Tailored for fitness enthusiasts and individuals wanting to maximise training, improve technique, skill and areas of weakness. If classes are not enough for you and you need extra coaching, or a program that fits your goals, go with this option.

  • 5 Days a week programming;
  • Initial call with coach to create athlete profile and set goals;
  • Video analysis;
  • One monthly follow up call with coach.

Força ELITE For anyone looking for full support and feedback, a full direct contact with their coach. If you are, or want to become, a competitive athlete, this is the best option for you.

  • 7 Days a week programming;
  • Initial call with coach to create athlete profile and set goals;
  • Daily video analysis;
  • Up to 4 monthly follow up calls with the coach;
  • Direct contact (anytime) via whatsApp” with coach.

coaches

RENATO
GERALDO

Head Coach

Specializations
Bachelor’s Degree in Sport Sciences
CrossFit Level 2
CrossFit Gymnastics
opex mixed modal, principles of program design, Programming for the airbike

Coach

SPECIALIZATIONS
CROSSFIT LEVEL 2
CROSSFIT GYMNASTICS
Crossfit weightlifting
Crossfit games athlete 2019/2020

AMAL
ALSHAHRANI

LUIZ
ROSA

Coach

Specializations
Bachelor’s Degree in physical education
CrossFit Level 2
Advanced coaching concepts – crossfit
CrossFit Gymnastics
power monkey camp

Coach

Specializations
CrossFit Level 2
CrossFit Gymnastics
Catalyst Athletics weightlifting level1 online
UNB Energy Systems course

SAULO
SANTOS

nutrition

NUTRITION PROGRAMS

This plan is the foundation of the nutritional process. Designed to help you learn and change how you eat according to your goals. It is 100% personalised according to your schedule, food preferences and workout plan.

This plan includes:

Initial assessment (health questionnaire, food preferences, current diet, anthropometric);

Food plan via Nutrium application which allows you to create a food diary and monitor your daily compliance to meal plan;

Four weeks of monitoring and contact with dietitian via Nutrium to answer your questions and improve adherence to mean plan.

Did you build your foundation with “NUTRITION FOR YOU: FOUNDATION” and are you continuously improving your workout plan? It is now time to refine your diet so you can move on to the next level.

Following the same nutritional plan without revising and updating it according to your new physical condition will not work on the long run. An optimised diet plan can help you reaching that exceptional level you are looking for.

This plan includes all benefits from the Foundation, plus:

Methods to help improving your mindset and commitment to the nutrition plan;

Two more options per meal (total of four) via Nutrium;

Strategies to reach more advance levels of your specific goals (i.e.: periodization, carb loading);

Specific supplementation;

Four additional weeks of daily contact with dietitian via Nutrium.

Note: this plan can only be subscribed after following ” NUTRITION FOR YOU: FOUNDATION”.

FILIPA VICENTE

Head Nutritionist

Specializations
PhD in Food and Nutrition

Bachelor’s Degree in Nutritional Sciences

Academic Lecturer in Egaz Moniz University

Clinical Experience since 2010

Experience with athletes in several fields: Strength and Conditioning, Bodybuilding, Endurance, Ultra-Endurance

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