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5ALPHA PERFORMANCE

WE ARE MADE TO MOVE, NOw let's do it better.

Built through a multisport background spanning boxing, basketball, field hockey, track, soccer, rugby, strongman, and Division I collegiate lacrosse, Carina brings a tactical, performance-driven approach to athletic development. As a Military Intelligence Officer, she applies the same discipline, strategic thinking, and attention to detail to training, developing athletes through strength, speed, agility, mobility, and precise movement mechanics. The mission is simple: build stronger, smarter, more confident athletes who are ready to perform under pressure, compete at the next level, and never stop getting better.

Train with me
WE ARE MADE TO MOVE, NOw let's do it better.

One-on-one training

WHY TRAIN WITH COACH CHIEF

How to get started

Follow these three steps to arrange your training with Coach Chief.

  1. Contact Coach Chief

    Send your preferred training type, availability, and contact information so Coach Chief can learn what you need. This can be through phone 610-716-7926 or through the contact at the bottom of this page.

  2. Confirm date and location

    Carina will confirm your training date, time, and gym location with you before you make a payment.

  3. Purchase your package

    After your date is confirmed, select and purchase the training package that is agreed upon and suits you or your athlete!

Private One-on-One Training

Your goals. Your plan. Your next level.

Individualized coaching designed around your goals, experience, and areas for improvement. Whether you're looking to improve athletic performance, develop sport-specific skills, or build strength, every session is tailored to you.

All sessions are held at Steelyard Sports, with a focus on field-based athletic development and sport-specific training.

  • Personalized Programming: Training tailored to your individual goals.
  • Performance Development: Improve speed, agility, mobility, and explosiveness.
  • Sport-Specific Training: Develop movement, skills, and athletic abilities for your sport.
  • Individual Attention: Receive direct coaching, feedback, and guidance every step of the way.

FORMAT: Private one-on-one sports sessions at Steelyard Sports, customized to your sport and performance goals.

Location: Steelyard or King Gym

"THE GRIND" 1 on 1 traditional personal training

$300.00

THE GRIND: $300 $75 per session 4 sessions · Ideal for once-a-week training What's included Personalized Strength Training: One-on-one coaching focused on building stren...

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THE GRIND:

$300

$75 per session

4 sessions · Ideal for once-a-week training

What's included

  • Personalized Strength Training: One-on-one coaching focused on building strength, improving technique, and developing muscle.

  • Customized Workout Plan using Fitpro: An individualized workout program designed around your goals, fitness level, and training experience.

  • Nutrition Coaching: Basic guidance on nutrition, protein intake, meal planning, and healthy habits to support your results.

  • Progress Check-Ins: Check-ins on a by need basis for questions or progress 

"THE COMMITMENT" 1 on 1 traditional personal training

$520.00

THE COMMITMENT: $520 $65 per session 8 sessions · Ideal for twice-a-week training What's included Progressive Strength Training: Twice-weekly one-on-one coaching with st...

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THE COMMITMENT:

$520

$65 per session

8 sessions · Ideal for twice-a-week training

What's included

  • Progressive Strength Training: Twice-weekly one-on-one coaching with structured workouts designed to increase strength, build muscle, and improve overall performance.

  • Customized Workout Plan using Fitpro: A personalized training program with exercises, structure, and progression tailored to your goals, including guidance for workouts outside our sessions.

  • Basic Nutrition Coaching: Basic nutrition guidance focused on fueling performance, supporting body composition goals, improving food choices, and building sustainable habits.

  • Progress Check-Ins: Check-ins on a by need basis to assess progress, discuss nutrition and training consistency, address challenges, and make adjustments to keep you moving forward.

"The Foundation" 1 on 1 sports specific training

$400.00

4 sessions · Minimum commitment $100/session Your starting point. Establish your goals, identify areas for improvement, and begin building a foundation for athletic developm...

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4 sessions · Minimum commitment

$100/session

Your starting point. Establish your goals, identify areas for improvement, and begin building a foundation for athletic development.

What's also included:

  • 1 customized training plan
  • 1 30 min call with Coach Chief to discuss performance, goals, recruiting or anything you would like.
  • Mental playbook as a diary for your personal growth
  • Nutrition guidance and planning as needed (more geared towards post grad individuals) 

"The Performace Plan" 1 on 1 sports specific training

$760.00

8 sessions $95/session Build consistency and momentum with a focused training block designed to improve athletic performance and develop better habits. What's also included:...

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8 sessions

$95/session

Build consistency and momentum with a focused training block designed to improve athletic performance and develop better habits.

What's also included:

  • 2 customized training plans
  • 4 30 min call with Coach Chief to discuss performance, goals, recruiting or anything you would like.
  • Mental playbook as a diary for your personal growth

"The Elite" 1 on 1 Sports specific training

$1,080.00

12 sessions $90/session  The full commitment. Follow a structured progression, track your development, and build the physical and mental tools to perform at your best.  What's...

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12 sessions

$90/session 

The full commitment. Follow a structured progression, track your development, and build the physical and mental tools to perform at your best. 

What's also included:

  • 3 evolved customized training plans
  • 6 30 min call with Coach Chief to discuss performance, goals, recruiting or anything you would like.
  • Mental playbook as a diary for your personal growth
  • Nutrition guidance and planning as needed (more geared towards post grad individuals) 

Small Group Training 2-5 athletes

Train together. Get stronger. Level up. (2-5 athletes per session)

Small group training combines personalized coaching with team-driven energy. Sessions can focus on speed, agility, mobility, strength, weightlifting, or sport-specific performance based on the group's goals.

Training locations will vary between Steelyard Sports and the Gym and CrossFit Alcides, depending on the type of training and what the group wants to accomplish.

  • Customized Training: Sessions tailored to the group's goals and needs.
  • Athletic Performance: Develop speed, agility, mobility, strength, and power.
  • Team Environment: Build accountability, confidence, and competitive drive.

FORMAT: Small group sessions for athletes training toward shared goals. Location and training focus are determined by the group's needs.

Location: The Gym & Crossfit or Steelyard

"THE IGNITION" Small Group Training

$300.00

$75 per session 4 sessions · 60 minutes each Get in the game and set the tone. The Ignition is where athletes start building momentum, challenge their limits, and lay the grou...

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$75 per session

4 sessions · 60 minutes each

Get in the game and set the tone. The Ignition is where athletes start building momentum, challenge their limits, and lay the groundwork for stronger, faster, more explosive performance.

What's also included:

  • Built-In Accountability: Train alongside the same group of athletes who challenge you to show up, stay consistent, and push beyond your limits.

  • Team-Driven Competition: Partner challenges, team-based drills, and friendly competition that build trust, communication, and a shared drive to improve.

  • Stronger Together: A tight-knit training environment where athletes celebrate each other's progress, push through challenges together, and grow as both competitors and teammates.

"THE TAKEOVER" Small Group Training

$560.00

$70 per session  8 sessions · 60 minutes each Turn effort into progress. The Takeover is designed for athletes ready to raise their standards, sharpen their skills, and push ...

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$70 per session 

8 sessions · 60 minutes each

Turn effort into progress. The Takeover is designed for athletes ready to raise their standards, sharpen their skills, and push beyond their comfort zone with every session.

What's also included:

  • Built-In Accountability: Train alongside the same group of athletes who challenge you to show up, stay consistent, and push beyond your limits.

  • Team-Driven Competition: Partner challenges, team-based drills, and friendly competition that build trust, communication, and a shared drive to improve.

  • Stronger Together: A tight-knit training environment where athletes celebrate each other's progress, push through challenges together, and grow as both competitors and teammates.

"THE UNSTOPPABLE" Small Group Training

$780.00

$65 per session  12 sessions · 60 minutes each Built through consistency. Earned through hard work. The Unstoppable is for athletes committed to showing up, embracing the chal...

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$65 per session 

12 sessions · 60 minutes each

Built through consistency. Earned through hard work. The Unstoppable is for athletes committed to showing up, embracing the challenge, and developing the strength, speed, and confidence to compete at their best.

What's also included:

  • Built-In Accountability: Train alongside the same group of athletes who challenge you to show up, stay consistent, and push beyond your limits.

  • Team-Driven Competition: Partner challenges, team-based drills, and friendly competition that build trust, communication, and a shared drive to improve.

  • Stronger Together: A tight-knit training environment where athletes celebrate each other's progress, push through challenges together, and grow as both competitors and teammates.

Team Training 8-12 athletes

Move faster. Move better. Compete stronger.

Team-focused training designed to improve speed, agility, mobility, and movement mechanics through competitive drills and athletic performance work.

All sessions take place at the Gym and CrossFit Alcides.

  • Speed & Explosiveness: Improve acceleration and power.
  • Strength & Weight Training: Build strength, power, and athletic performance.
  • Agility & Mobility: Develop footwork, body control, and movement efficiency.
  • Team Training: Build competition, accountability, and teamwork.

GROUP REQUIREMENT: A minimum of 8 athletes must sign up before the session is confirmed. You will not be charged until at least 8 athletes are registered.

Location: The Gym & Crossfit

"THE SPARK" Large Group Training

$140.00

$140/month $35 per session · 4 sessions Show up, find your fire, and get moving. The Spark introduces athletes to high-energy performance training through team challenges, athle...

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$140/month

$35 per session · 4 sessions

Show up, find your fire, and get moving. The Spark introduces athletes to high-energy performance training through team challenges, athletic fundamentals, and competitive drills that build confidence and momentum.

What's also included:

  • High-Energy Performance Training: Structured group workouts combining speed, agility, strength, power, conditioning, and athletic movement to build a stronger athletic foundation.

  • Team Challenges & Competition: Relay races, team-based drills, partner challenges, and competitive finishers that build effort, communication, and a shared drive to improve.

  • The Power of the Pack: A motivating team environment where athletes encourage one another, celebrate progress, and learn that the strongest teams are built by individuals who show up for each other.

"FULL THROTTLE" Large Group Training

$260.00

$260/month (Best value) $32.50 per session · 8 sessions Turn up the intensity. Full Throttle is for athletes ready to challenge themselves, improve their conditioning, and dev...

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$260/month (Best value)

$32.50 per session · 8 sessions

Turn up the intensity. Full Throttle is for athletes ready to challenge themselves, improve their conditioning, and develop the speed, strength, and agility to compete with confidence.

What's also included:

  • High-Energy Performance Training: Structured group workouts combining speed, agility, strength, power, conditioning, and athletic movement to build a stronger athletic foundation.

  • Team Challenges & Competition: Relay races, team-based drills, partner challenges, and competitive finishers that build effort, communication, and a shared drive to improve.

  • The Power of the Pack: A motivating team environment where athletes encourage one another, celebrate progress, and learn that the strongest teams are built by individuals who show up for each other.

"ALPHA MODE" Large Group Training

$375.00

$375/month $31.25 per session · 12 sessions Bring the effort. Set the standard. Alpha Mode is a commitment to consistent work, stronger habits, and team-driven improvement. Ath...

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$375/month

$31.25 per session · 12 sessions

Bring the effort. Set the standard. Alpha Mode is a commitment to consistent work, stronger habits, and team-driven improvement. Athletes push through challenges together and build the confidence to perform at their best.

What's also included:

  • High-Energy Performance Training: Structured group workouts combining speed, agility, strength, power, conditioning, and athletic movement to build a stronger athletic foundation.

  • Team Challenges & Competition: Relay races, team-based drills, partner challenges, and competitive finishers that build effort, communication, and a shared drive to improve.

  • The Power of the Pack: A motivating team environment where athletes encourage one another, celebrate progress, and learn that the strongest teams are built by individuals who show up for each other.

Special Event Classes

Try something new. Take on a new challenge.

Experience unique, one-time training sessions designed to keep athletes engaged and motivated. From holiday-themed workouts and seasonal fitness challenges to introductions to new training styles and guest coaches, every event offers a fresh opportunity to learn, compete, and grow.

  • Seasonal Workouts: Holiday-themed classes and special fitness challenges.
  • Explore New Training: Try new training styles and specialized workouts.
  • Meet New Coaches: Experience different coaching styles and expertise.
  • No Commitment: Drop in, try something new, and find what works for you.

FORMAT: One-time events offered throughout the year. Pricing and session details vary by event.

Location: Set event location

"THE FIRST LOOK" Special Event

$40.00

One session. No commitment. All effort. $40 per athlete. Not sure if performance training is right for you? The First Look is a one-time drop-in session designed to let athletes...

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One session. No commitment. All effort.

$40 per athlete.

Not sure if performance training is right for you? The First Look is a one-time drop-in session designed to let athletes experience the energy, coaching, and competition firsthand before committing to a package. Get moving, challenge yourself, meet other athletes, and see what training with The Pack is all about.

What’s Included:

  • Try Before You Commit: Experience a full performance training session with no long-term commitment.

  • Experience the Energy: Participate in high-energy drills, team challenges, and competitive workouts.

  • Find Your Fit: Get a feel for the coaching style, training environment, and how performance training can support your goals.

Best For: Athletes who want to try a session before signing up for a training package.

Format: One-time, 60-minute drop-in class for ages 10–18, subject to availability.

Online Coaching

Your goals. Your schedule. Your next level.

Take your training anywhere with personalized online coaching designed to help you build strength, improve athletic performance, and stay accountable. 

Whether you're looking to improve speed, agility, and explosiveness, build strength and muscle, focus on sport-specific development, or work toward general fitness goals, your training plan will be tailored to your needs and experience.

Using the FitPro app, you'll receive structured workouts, exercise guidance, progress tracking, and coaching support to help you train with purpose. From athletic performance and agility to traditional strength training, hypertrophy, and sport-focused programming, online coaching gives you the flexibility to train on your schedule while working toward measurable results.

EXCLUSIVE CLIENT PERK: Every online coaching client receives 20% off all in-store merchandise as a thank-you for being part of the community.

Location: Online

"THE STARTER" Online Training

$50.00

THE STARTER 4 weeks · $50 $1.79 a day! Your starting point. Build consistency with a structured training plan designed around your goals, experience, and available equipment. ...

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THE STARTER

4 weeks · $50 $1.79 a day!

Your starting point. Build consistency with a structured training plan designed around your goals, experience, and available equipment. 

  • Customized 4-week workout plan with videos 

  • Workouts delivered through the FitPro app

  • Exercise instructions and training guidance through text or app

  • Progress tracking through the app

"THE GAME PLAN" Online Training

$100.00

THE GAME PLAN 4 weeks · $100 $3.57 a day! Train with purpose. Get a more individualized coaching experience with regular check-ins and adjustments to keep your training aligned ...

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THE GAME PLAN

4 weeks · $100 $3.57 a day!

Train with purpose. Get a more individualized coaching experience with regular check-ins and adjustments to keep your training aligned with your goals.

  • Customized 4-week training program

  • FitPro app access for workouts and progress tracking

  • Weekly check-in with your coach

  • Program adjustments based on progress and feedback

  • Direct messaging for training-related questions

  •  

"THE ALL IN" Online Training

$200.00

THE STARTER 4 weeks · $200 $7.14 a day! Full commitment. This premium option is built for athletes who want more individualized attention, consistent accountability, and a train...

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THE STARTER

4 weeks · $200 $7.14 a day!

Full commitment. This premium option is built for athletes who want more individualized attention, consistent accountability, and a training plan that evolves with them.

  • Fully customized 4-week training program

  • FitPro app access and progress tracking

  • Weekly coaching check-ins

  • Weekly program review and adjustments as needed

  • Priority messaging for training questions

  • One 30-minute virtual coaching call

  • A review at the end of the 4-week program to evaluate progress, identify strengths and areas for improvement, and establish goals for the next training block.

Select a date

TRAINING LOCATIONS

Find your next training session at one of our training hubs. Each location offers a unique environment designed to help athletes develop their skills, build strength, improve performance, and compete with confidence. Explore our locations, discover the training opportunities available at each facility, and find the right fit for your goals.

The Gym & CrossFit Alcides

122 Mill Rd Unit J1020, Phoenixville, PA 19460

Small and large group sessions will be at The Gym and CrossFit focused on strength training, speed and agility, and mobility. Athletes use specialized equipment and dynamic training spaces to build strength, improve explosiveness, and perform at their best.

Steelyard Sports Indoor/Outdoor Sports Complex

538 Swedeland Rd, King of Prussia, PA 19406

Sport-specific training ether 1-1 or group focused on lacrosse and field sports, including stick skills, shooting, footwork, agility, positioning, and game awareness. Sessions are designed to translate practice into game-day performance, helping athletes sharpen their skills, build confidence, and compete at the highest level.

KING GYM

1020 DeKalb St, Bridgeport, PA 19405

One-on-one personal training tailored to your goals, including traditional weightlifting, muscle hypertrophy, strength building, and strongman training. Each session is customized to help you build muscle, increase strength, improve technique, and achieve measurable results through personalized programming and coaching.

PROGRAM INFORMATION

POLICIES AND REGISTRATION

TRAINING POLICIES & REGISTRATION

Our goal is to make training simple, organized, and transparent for every athlete and family. Please review the following policies before registering.

1. Registration & Payment

All athletes must register before participating in training. Payment is due upfront once a booking is confirmed. Registration is not considered a confirmed booking until the required payment and scheduling arrangements are complete.

For athletes under 18, a parent or legal guardian must complete any required registration forms and waivers.

2. Private One-on-One Training

Private training is individually scheduled at Steelyard Sports. Athletes can select a training package based on their goals and coordinate available session times directly with the coach. Payment is required once the booking is confirmed.

3. Small-Group Training

Small-group training accommodates 3–5 athletes working toward shared goals. Sessions may take place at Steelyard Sports or the Gym and CrossFit Alcides, depending on the group's training focus.

The location, schedule, and pricing will be communicated before booking is finalized. Payment is due once the session or package is confirmed.

4. Large-Group & Team Training

Large-group sessions are designed for 8–15 athletes and require a minimum of 8 registered athletes before a session can move forward.

  • Step 1: Express Interest. Athletes register their interest without being charged.
  • Step 2: Build the Group. Once at least 8 athletes have expressed interest, the group can move forward to scheduling.
  • Step 3: Select a Date. Designated training dates will be shared with the group in the coming weeks. Athletes can indicate which available dates work for them.
  • Step 4: Confirm & Pay. Once the session date and details are confirmed, athletes complete payment to secure their spots.

If fewer than 8 athletes register interest, the large-group session will not proceed as planned. Small-group training may be offered as an alternative, subject to availability and adjusted pricing.

Registration may close once the 15-athlete capacity is reached. Expressing interest does not guarantee a spot in a specific session.

5. Online Coaching

Online coaching is delivered through the FitPro app, with programming tailored to each athlete's goals, experience, and selected package. Payment is due upfront once the coaching package is confirmed. Program access and coaching begin according to the agreed start date.

6. Special Event Classes

Special event classes are one-time sessions offered throughout the year, including holiday workouts, introductions to new training styles, and sessions with guest coaches. Each event will have its own pricing, schedule, capacity, and registration requirements. Payment is due once the event booking is confirmed.

7. Cancellations & Rescheduling

At least 24 hours' notice is required to cancel or request a reschedule for a booked session. Cancellations made with less than 24 hours' notice, as well as missed sessions, may be treated as used sessions.

Please contact the coach as early as possible if able.

Frequently asked questions

Specific questions? Contact Coach Chief!