https://www.vitalstrengthandperformance.com/blog-2 daily 0.75 2022-05-11 https://www.vitalstrengthandperformance.com/home-2 daily 1.0 2026-01-09 https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/e62acde8-69e4-4fd8-a4e6-c60dc8ea0235/tempImagee22V33.jpg Home https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/e3f2eea1-f9c5-482f-9dd7-86df64945587/IMG_7346.jpg Home https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/00c4b5f7-e983-4132-ae36-14d8fdc701e8/tempImageshLQq5.jpg Home https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/027f6cf1-2e25-454d-ac7f-f111224297b6/logo+2-8.png https://www.vitalstrengthandperformance.com/our-team daily 0.75 2025-12-31 https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/92624065-e809-4dd6-ac37-04ae9c0b23d4/dsc08512+2.JPG Our Team - Connor David—Owner Founder of VITAL Strength and Performance, Connor was born and raised in CT. His passion for fitness evolved from years of training for baseball. He graduated from the University of Connecticut in 2015 where he was a four year member of the baseball team. He continued his playing career for the Bridgeport Bluefish and Southern Maryland Blue Crabs in the Atlantic League. He turned his love for fitness and athletics into VITAL Strength and Performance. He has his CSCS (Certified Strength & Conditioning Specialist), Pn1 (Precision Nutrition), CP-S (Champion Performance Specialist), and FMS (Functional Movement Screen) certifications. https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/b57d3379-42d6-4c2c-9199-a9c71906c180/DSC09216.jpg Our Team - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/ad6d12b5-d6de-4200-ad35-efdbfaf6d791/DSC09215.jpg Our Team - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/1cf45979-4bb2-4aab-be6f-ac351d631d31/View+recent+photos.png Our Team - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalstrengthandperformance.com/workouts-online-coaching daily 0.75 2025-03-13 https://www.vitalstrengthandperformance.com/semiprivatetraining daily 0.75 2025-03-13 https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/1638746409305-WZDRDYC5N1YPS4PIXCV7/My+Post-3.png Semi-Private Training https://www.vitalstrengthandperformance.com/core-values daily 0.75 2025-10-29 https://www.vitalstrengthandperformance.com/personal-training daily 0.75 2025-10-29 https://www.vitalstrengthandperformance.com/contact-us daily 0.75 2025-10-29 https://www.vitalstrengthandperformance.com/adultsgt daily 0.75 2026-01-04 https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/68230d5b-d484-4626-bc14-918a74a0ec3f/VITAL+Schedule+2025.png Small Group Training (SGT) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalstrengthandperformance.com/personal-training-prices daily 0.75 2025-03-13 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Personal Training Prices https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Personal Training Prices https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Personal Training Prices https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607638148090-Y6OFDI575CM3NQV732RJ/Large+JPG-Aro+Ha_0387.jpg Personal Training Prices https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607628784608-5D22G9GPLHDSAB2IXC2G/Large+JPG-Aro+Ha_0638.jpg Personal Training Prices https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1589847743861-GWVMBPD7Z7WQRQL9IZZ8/Large+JPG-Aro+Ha_0380.jpg Personal Training Prices https://www.vitalstrengthandperformance.com/classes daily 0.75 2025-10-29 https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/12c99b37-ae27-4913-be34-fd0302791c49/LEO_5321.JPG https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/bb48a463-abd2-4783-8410-2594c347f929/LEO_5228.JPG https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/0f5f7e11-290f-4728-93bf-1a77e94c123d/LEO_5193.JPG https://www.vitalstrengthandperformance.com/schedule daily 0.75 2025-03-13 https://www.vitalstrengthandperformance.com/metaburnbringfriend daily 0.75 2025-03-13 https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/03a2afe3-e30b-4f90-aa13-27a9bf2b126c/My+project-66.png MetaBurn "Bring a Friend" - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalstrengthandperformance.com/3tips daily 0.75 2025-03-13 https://www.vitalstrengthandperformance.com/learn-more daily 0.75 2025-03-13 https://www.vitalstrengthandperformance.com/full-body-workouts daily 0.75 2025-03-13 https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/b06fa4d0-39bd-4b4e-a9d5-a1a6656dad87/training+%281%29.png Full Body Workouts Man performing dumbbell row exercise on a bench at a gym, wearing a "Vital Strength and Performance" T-shirt, with text overlaid reading "Full Body Workouts." https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/804983f3-0fb6-4ff1-9f82-3df09ed48353/training+%282%29.png Full Body Workouts "Workout A" exercise routine from Vital Strength and Performance, detailing a structured set of workouts including goblet squats, 1-arm row, single leg RDL, push-ups, goblet lateral squats, band/cable facepulls, bear crawl shoulder taps, and bike/run intervals. https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/e9adb3d4-2651-4e43-bfe8-afa6e335ecf8/training+%283%29.png Full Body Workouts Workout B plan with exercises and sets: A1. Deadlift (KB/Barbell) 3-4x8; A2. DB Bench/Floor Press 3-4x10; B1. DB Reverse Lunges 2-3x10/side; B2. TRX/Inverted Rows 2-3x10-12; C1. DB/BB Glute Thrusts 2x12; C2. Yoga Push-Ups 2x8-12; C3. 1/2 Kneel Band Chop 2x10/side; D1. Rear Foot Elevated Split Squat Hold 2/side @ 30-60sec. https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/ff670681-1be7-4381-a753-c6be4201d4dd/training+%286%29.png Full Body Workouts Workout poster titled 'Workout C' with exercise instructions. Series A: Walking lunges, dumbbell bent over rows, 2-dumbbell/barbell Romanian deadlifts, incline dumbbell bench press. AMRAP circuit for 10, 12, or 15 minutes. Series B: Kettlebell swings, hollowbody hold, skater jumps, bear crawls. AMRAP circuit for 6 or 8 minutes. Includes VITAL Strength and Performance logo. https://www.vitalstrengthandperformance.com/strongmom daily 0.75 2022-05-05 https://www.vitalstrengthandperformance.com/freemetaburn daily 0.75 2022-09-14 https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/f066c74b-6b3a-46ca-805a-083ac7628342/MetaBurn-2+%282%29.png FreeMetaBurn Our Adult Fitness Class is a high energy, fun workout. We FOCUS on strength, cardio, mobility/flexibility and more! Each class is roughly 45-50 minutes long! https://www.vitalstrengthandperformance.com/21promo daily 0.75 2022-10-17 https://www.vitalstrengthandperformance.com/freedietguide daily 0.75 2022-10-18 https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/1b142c50-5e74-44d2-871d-3ecc5f8d97d5/My+project-1+%287%29.png https://www.vitalstrengthandperformance.com/givemonthgetmonth daily 0.75 2023-07-17 https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/bb4affce-98ab-489f-8c13-0a3bd0a34c47/Free+Month+of+Small+Group+Training.png https://www.vitalstrengthandperformance.com/free-intro-session daily 0.75 2025-10-31 https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/c121c30f-1ab6-4f95-9043-e1c77909c841/LEO_5183.JPG https://www.vitalstrengthandperformance.com/unlimited-class-pass daily 0.75 2024-02-25 https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/5e5ea752-aea9-472c-b729-cae9cf73c92b/Copy+of+Copy+of+Adult+fitness-3.png https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/2021b025-3c9a-4e64-956c-b8abf08ffb9f/Adult+Fitness+Class+Schedule+.png https://www.vitalstrengthandperformance.com/freeclasspass-1 daily 0.75 2025-03-15 https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/10804ac6-694d-4ba7-9a33-56fd0865b369/02CB81A9-5045-4AB3-84C7-24F06ADD9165.JPG Free Class Pass - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/a487a265-e569-42cc-a91a-b2ce079e6536/tempImageHBrMnk.jpg Free Class Pass - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.vitalstrengthandperformance.com/4wksummershred daily 0.75 2026-03-19 https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/64fe43e5-9e23-40bb-ac82-5f85e46b711e/CF0D23DE-172B-4518-A8F6-B8EC4BE4AA3A.JPG https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/214de2e2-4512-427e-9974-c6f3dbf13c38/Copy+of+Copy+of+Copy+of+TIME+TO+GET+IN+SHAPE-5.png https://www.vitalstrengthandperformance.com/schedule-1 daily 0.75 2025-10-29 https://images.squarespace-cdn.com/content/v1/61ad4910c83ab1450a798894/1e52fe52-dc5c-47c5-9a15-0f613036b616/VITAL+Schedule+2025.png