Pace
Learn to control effort so you can hold useful output instead of starting too hard and fading.
Performance Institute
Buffalo · A 12-person coached cohort
Build an engine
you can trust.
You can be strong and still gas out too early. Spend 90 days building the pacing, efficiency, strength endurance, and conditioning to keep producing when fatigue sets in.
Oct 18First Sunday
90Focused days
12People maximum
CrossFit WilliamsvilleGroup energy. Individual direction.
Built for a measurable outcome
Strong should not end
when your lungs do.
This is not a collection of random hard workouts. It is a coached progression that gives you one shared training day, two sessions built around your goal, and the recovery and nutrition support needed to absorb the work.
You do not have to be a runner or a CrossFit Williamsville member. You do need to train consistently, follow the plan, and arrive with a clear answer to one question: what do you want your body to do reliably 90 days from now?
Breathe
Build aerobic capacity and recover more effectively between hard efforts.
Produce
Develop strength endurance and the ability to keep working when fatigue shows up.
Perform
Connect every week to a race, CrossFit, HYROX-style, or general endurance goal.
Three connected layers
Train together.
Progress personally.
The group creates energy and accountability. Your individual work makes the program specific enough to matter.
The coached session
Train every Sunday from 7:00 to 8:30 AM. We will coach pacing, breathing, movement quality, efficiency, strength endurance, and performance under fatigue.
12 coached sessionsThe individual work
Complete two additional endurance workouts designed around your goal, current ability, schedule, and available equipment.
Two personal sessions weeklyThe support system
Use an individual nutrition plan, InBody testing, goal setting, and progress reviews to make better decisions and adjust the plan when needed.
Nutrition and measurement includedA week with direction
Every session has
a job.
SundayCoach together
Build the shared skill or capacity that anchors the week.
Session twoBuild your limiter
Address the quality most connected to your personal goal.
Session threePractice performance
Apply pacing and output through work chosen for your outcome.
Enrollment is open
Ninety days.
Twelve people.
I am capping this cohort at 12 so every participant can receive real coaching and individual attention. The program begins Sunday, October 18, 2026.
- Twelve coached Sunday sessions
- Two personalized endurance workouts each week
- Individual nutrition plan
- InBody testing
- Personal goal setting
- Progress reviews
- A clear 90-day training plan
Enrollment12Total cohort spots
Program startOct 182026
One complete 90-day program. Open to CrossFit Williamsville members and nonmembers in the Buffalo area.
Request a spot →Before you inquire
Clear answers.
No guessing.
Do I have to be a runner?
No. The program can support running, CrossFit conditioning, HYROX-style work, general aerobic development, or another clearly defined endurance goal.
Is this the same plan for everybody?
No. Sunday is coached as a group and scaled appropriately. Your two additional weekly workouts are based on your specific goal, current ability, schedule, and equipment.
Do I have to be a CrossFit Williamsville member?
No. The program is open to members and nonmembers.
What should I know before applying?
Be ready to describe a specific 90-day outcome. “Get in better shape” is too broad. Tell us what you want your body to do that it cannot reliably do today.
Tell me what you are training for
What should your body
do in 90 days?
Send a specific answer. Coach Rob will review your goal, current training, and starting point, then contact you directly about the program.
Call or text716-560-7438
Train locally485 Cayuga Road, Suite 105, Cheektowaga, NY 14225