“My son walks into rooms now and gives a real handshake.”
Marcus WilliamsFC High Performance
Never too early.
Never too late.
Boxing, strength & conditioning, and personal training for kids 7+ and adults 40+ who refuse to slow down.
- 40+
- Adults Building Strength
- 7+
- Kids Learning To Box
- 10+ Yrs
- Old-School Coaching
“I open my closet, grab whatever, and feel good in it.”
Lauren Mitchell
“Chasing the grandkids and not paying for it the next morning.”
David Pereira
“Lifting heavier at 52 than I did at 30.”
Renee Hendricks“My son walks into rooms now and gives a real handshake.”
Marcus Williams“I open my closet, grab whatever, and feel good in it.”
Lauren Mitchell“Chasing the grandkids and not paying for it the next morning.”
David Pereira“Lifting heavier at 52 than I did at 30.”
Renee HendricksTrain With Us
One gym.
Every age.
Coaching adults to build strength that lasts. Coaching kids to build it from the start. Pick your lane. Or pick one for the whole family.
01Adults 40+
1-on-1 Training
Personalized coaching for adults rebuilding strength, mobility, and confidence. Without the cookie-cutter gym routine.
- Fitness & movement assessment
- Strength & endurance review
- Nutrition & lifestyle consult
02Adults who want coaching, not a class
Small Group Personal Training
Personalized programming in a small-group setting. Real coach attention without 1-on-1 commitment.
- 4 to 6 athletes per session
- Individual programming
- Coaching on every rep
03All adult athletes
Strength & Conditioning
Programmed group training to build real-world strength, work capacity, and durability. Without the commercial-gym filler.
- Periodized programming
- Group accountability
- Open to all fitness levels
04Ages 7 to 14
Kids Boxing
Large group classes that build discipline, confidence, and real boxing skill. In a community that has their back.
- Coach-led group sessions
- Footwork, technique, conditioning
- Sparring options as kids progress
How We Train
A method that
actually moves you forward.
No gimmicks. No hype. A real process built over years of coaching kids and adults. Refined every single week.
- 01
Assess
Every athlete starts with an honest look at where you are. Movement, strength, history, goals. No assumptions, no cookie-cutter plans.
- 02
Program
We build a program around what you actually need. Boxing fundamentals, strength work, conditioning. And adjust it as you progress.
- 03
Train
You show up. We coach every session. The community pulls you back when motivation runs low. That's how progress actually sticks.
Meet The Coach
Built the old way.
Built to last.
Coach Keith has spent over a decade in the corner. Coaching kids and adults out of FC High Performance in Virginia Beach. Silver Level USA Boxing Coach. Level 2 USA Boxing Official. Certified Strength & Conditioning Coach. Certified Nutrition Coach. Former semi-pro football player for the Norfolk Thunder. Trainer of youth fighters with undefeated records at USA Boxing Nationals.
But credentials don’t make athletes. The work does. The community does. Showing up does. That’s what FC is built on. Real coaching, real programming, and a room full of people who pull you back the day you’d rather stay home.
“It doesn’t matter if you’re seven or seventy. Show up, do the work, and we’ll build the rest.”
Silver Level USA Boxing CoachLevel 2 USA Boxing OfficialCertified S&C + Nutrition CoachSemi-Pro Football. Norfolk Thunder
Success Stories
What the people
who train here say.
My son walks into a room now, introduces himself, gives a real handshake. He wouldn't have done any of that a year ago. I sent him here for the boxing. He's come back with everything else.
Marcus Williams
Kids Boxing
I used to dread getting dressed in the morning. Now I open my closet, grab whatever I want, and feel good in it. Didn't think strength training would fix that part of my life. It fixed a lot of parts.
Lauren Mitchell
Strength & Conditioning
I came in figuring I'd just stay maintained at 62. A year later I'm chasing the grandkids around the yard and not paying for it the next morning. Feels like I bought a decade back.
David Pereira
1-on-1 Training
I needed coaching but couldn't justify 1-on-1. Small group is the move. Four of us, real attention, real programming. Lifting heavier at 52 than I did at 30.
Renee Hendricks
Small Group PT
The Promise
Come in once.
Decide for yourself.
No long contracts. No high-pressure pitch. Walk in, train with us, meet the community. Then decide if FC is where you want to put your work in.
Talk to Coach NowCommon Questions
Before you
book a session.
- I haven't trained in years. Is this for me?
- Yes. Most of our adults walked in the same way you're thinking about walking in. We meet you where you are. Assess your movement first, build the program around your body, and progress at a pace that actually sticks.
- Is the kids boxing program safe?
- It's coach-led from the first session. Kids learn footwork, technique, and conditioning before anything contact-based. Sparring is opt-in and only opens up when a kid is ready. We never push it.
- What if I've never boxed before?
- Doesn't matter. Most of our adult members hadn't either. The fundamentals are taught from the ground up and you'll be welcomed in by a community that's been exactly where you are.
- What happens after I book?
- We'll reach out personally to talk about your goals and get you scheduled. No pressure, no commitment. We want to meet you, see how you move, and decide together which program fits.
Talk to Coach
Reach out.
Coach will be in touch.
Tell us a little about you and Coach will reach out personally to match you to the right program. No pressure, no commitment.