When people first walk through the doors at Vasse Strength and Conditioning, many assume we are a CrossFit gym. We get it. The high-intensity vibe, the barbells, the sweat— our coaches all do CrossFit competitions and aim to be in the top 10% of CrossFit athletes each year— it’s easy to lump us in with the CrossFit crowd. But here’s the truth: we’re not a CrossFit gym! Not even close. And understanding that difference isn’t just important—it’s crucial. If you’re serious about your results, we want to help you. That’s why we’re laying it out in this article, to help you see why what we do at Vasse Strength and Conditioning is a whole different system.
What Strength and Conditioning Is
It must start here—Strength and Conditioning (S&C) isn’t about getting fit. It’s about getting optimised. It’s the backbone of athletic performance, the secret sauce behind every elite athlete’s success. I would even go as far as to say that CrossFit Games athletes do not do CrossFit to get ready for CrossFit—they do Strength and Conditioning to get ready for CrossFit. We’re talking about a science-backed, purpose-driven approach to training designed to make you better and the best.
Here’s how it works:
- Specialisation: This isn’t a one-size-fits-all game. S&C is tailored. It’s bespoke. Whether you’re training for a marathon or a powerlifting meet or want to crush your records, S&C drills into your specific needs and homes on exactly what you need to dominate. At Vasse Strength and Conditioning, we do this by not just ‘scaling’ a workout as CrossFit would have us describe it. We program different layers of the workout based on individuals’ skill sets, capabilities, and desired results. According to our members who have travelled internationally, we do this better than any CrossFit gym they have visited.
- Structured Programming: Forget the randomness. S&C is built on solid, periodised programming. It’s a strategic game of chess, with every move planned to maximise your gains and minimise risks. You’re not just sweating for the sake of it—you’re executing a plan. CrossFit programming is designed to be three days on and one day off. Vasse Strength and Conditioning is a 7-day training facility, so for that reason, we follow a 10-day programming rotation. This also helps members with structured schedules experience variety in their training week in and week out while allowing those who train five to six days per week to avoid overtraining from too many days of high-intensity, heavy weight or high-volume workouts.
- Precision: Technique is king. In S&C, it’s not about how much you can lift or how fast you can go if you’re doing it wrong. It’s about how well you can perform—safely, efficiently, and with maximum impact. To be honest, I’m not going to pretend we do this better than anyone or anything. Any fitness business doing a good job does or should be doing this, and it annoys me when anybody claims they do this the best. However, one thing S&C allows is for us to spend weeks upon weeks layering and building skills within class times and programming that is outside of the warm-up, again due to modifications in progressions over just ‘scaling,’ which gives coaches autonomy to manipulate workouts and skill training to suit an individual’s needs differently and uniquely.
- Progression: There’s no mystery here. You start with where you’re at, and you build—progressively. Week by week, phase by phase, you get stronger, faster, and more powerful. It’s measurable, trackable, and undeniable.
CrossFit: What’s Going On?
CrossFit, on the other hand, is a little bit different. I do like it. I like what it has done for Fitness; however, it is still more varied than S&C. The promise? A little bit of everything—strength, endurance, flexibility, you name it. But it’s not tailored. It’s not specialized. And neither should it be. It is designed to prepare you for the unknown and the unknowable. For all its variety, it’s lacking one critical element—focus.
Here’s what you’re signing up for with CrossFit:
- Variety: CrossFit is the buffet of fitness. One day, you’re lifting heavy; the next, you’re swinging kettlebells and jumping into cardio. It’s exciting, sure, but there’s no rhyme or reason behind it—just a lot of “let’s see what sticks.” It has evolved over the years. However, it is not uncommon for a whole day to be designed around just one task or activity. Which is fine, and that is what CrossFit is. But not what we do a Vasse Strength and Conditioning.
- General Fitness: CrossFit is about being a jack-of-all-trades. You’ll be decent at many things but won’t master any one thing. If you’re okay with being average across the board and developing your exercise skills more slowly, then great.
- Community: Let’s give credit where it’s due—CrossFit’s community aspect is its secret weapon and has inspired change in the fitness landscape for the better. It’s fun, it’s supportive, and it’s motivating. But here’s the thing—community doesn’t just equate to results. It’s the cherry on top, not the cake. You need individual attention and to be led by your coach for performance and skill development. The community will keep you coming; we all believe in it, but you can’t let the pack impact your decisions too often.
- Scaling: CrossFit prides itself on being scalable. But here’s the truth—just because you can scale a workout doesn’t mean it’s right for you. You’re still playing in a broad, generalist sandbox rather than diving deep into a program crafted just for you. Strength and Conditioning allow this change towards a more individualised approach.
To be honest, I’ve said this many times before. If you’re going to believe in CrossFit as a methodology, you must be all in. Do the course, eat meat, nuts, seeds, some fruit, little starch, and no sugar, and follow CrossFit’s affiliated programming. If you aren’t doing this, you’re diluting the product. And if you’re a gym like ours that is aiming to service many different types of athletes, specifying modifications and prioritising skill-based or strength-biased programming, doing 2 to 3 pieces within a class timeslot and a variety of class types, I do not believe you’re doing CrossFit—you’re doing Strength and Conditioning.
Why Strength and Conditioning our Choice to deliver Your Results
Now, let’s talk outcomes. If you’re serious about your fitness—if you want to achieve something real, tangible, and game-changing—Strength and Conditioning is very likely the option that makes the most sense.
- Specialisation Wins Every Time
In fitness, just like in business, specialisation trumps generalisation. S&C doesn’t just make you fit—it makes you better at what YOU want to do. It follows macro and mesocycles or has a specific focus weekly and monthly. Whether it’s dominating the sports field, setting personal records, or just living life at your peak, S&C is about becoming the best version of yourself, focusing on the changes you need to make to be specific to your goals and results.
- Structure Equals Success
S&C is built on structure—planned, periodised, and purposeful. Every workout is a brick in the wall, building towards your goal. There’s no guessing, no hoping—just a clear path from point A to point B.
- Precision Over Passion
Intensity is great, but only if it’s applied correctly. In S&C, technique isn’t an afterthought—it’s the main event. Because when you train with precision, you train for longevity, progress, and real, sustainable gains. There is a place for percentage work, and Strength and Conditioning allows that.
- Progress Isn’t Optional
In S&C, progress is a guarantee. Because it’s built into the program. You’re not just spinning your wheels—you’re moving forward consistently, with measurable results you can see and feel.
The Bottom Line
Look, if you’re after a fitness experience—something social, varied, and fun—both CrossFit and Strength and Conditioning will help. CrossFit is for testing your fitness or fitness as a sport. Or even for your health and longevity, it will make a change. But if you’re after RESULTS—actual, undeniable, progression-based results, where each workout is designed around your needs for your sports or life goal progressions—then Strength and Conditioning is it. And I believe even the best do Strength and Conditioning over CrossFit to be their most physically prepared.
Don’t get caught up in the hype. Get caught up in your own progress. It’s time to stop playing around and start training with purpose. Because in the end, it’s not about how much you do—it’s about how well you do it. In that arena, Strength and Conditioning is our choice at Vasse Strength and Conditioning over CrossFit.