What we expect – Stick to the programming – There are thousands of methodologies to training available to you, and which one you go with really just depends on what your goals are.  We can help you tailor the training to your specific needs and goals, but the important piece is staying consistent with a plan, testing results, and modifying the plan if necessary to meet your goals, rather than starting a completely new program every two weeks.


Just show up – Consistency is the most important aspect.  Life unfortunately happens, but don’t skip the gym because you just don’t feel like it. You don’t have to do everything that is listed for the day.  But you need to do something.  You need to move, you need to do mobility and you need to be around people that share the same goal of being better than they were yesterday.


Understand that change takes time – Rome wasn’t built in a day, and neither will your beach body.  People spend their entire lives working out and they still have lots of things to improve upon.  It is all about being better than you were and making better decisions in and outside of the gym.


Talk to your trainer – We live and breathe fitness, but unfortunately we aren’t mind readers.  If something hurts or you are having second thoughts about something, please communicate that with a trainer.  We believe in a holistic approach to fitness.  It’s a lifestyle – not a fad.


Have fun – This stuff is tough. The gym is a place to blow off some steam and forget about life for a little while.  Nobody wants to work hard when they are miserable.  If you don’t have fun sharing this experience with others in the gym, you’ll eventually stop coming and not reach your goals.  Laugh and smile


Everyone has issues – Crossfit is about finding out what you suck at and learning not to suck at those things a little less each day.  Find what you are good at and celebrate it, find out what you aren’t good at and attack it. Everyone in the gym can relate this struggle so be positive about that change.


Nutrition – Hands down, nutrition has one of the most significant impacts on being better and becoming more fit.  We know that is true because simply by changing diet and not working out, people can become healthier.  We’ll hold many discussions on nutrition and you should openly approach your trainer with questions about this.  Because nutrition can be pretty confusing with several vast opinions on the each type of food, it’s important to ask questions, and there are no stupid questions here.  You don’t absolutely have to have the cleanest eating habits right away, and in fact doing so is probably not sustainable over time.  We aren’t trying to get you to go on a fad diet.  We simply want you to make a better decision about what you put into your body.  Think of food like medicine.  Your body needs the good stuff, so little by little you can start to make the changes for a healthier lifestyle that will last you well beyond the gym.


Supplements –  Fish oil, Protein, Creatine.  The research results are in.  They have been in.  Just take it.  It’s all good for you.


How to approach percentages of your 1 RM – Throughout the programming you’ll see strength prescribed at a percentage of a one rep max.  For example: Back Squat, 5×3 @ 90%.  This means by your 4th or 5th set you should be squatting 90% of your 1 rep max.  So the first 3 sets should be climbing in weight.  As an example, If my 1 Rep max was 350 pounds I would warm up with 135 and 185 (which would not count towards my set of 5).  My following sets would look like this: 1×3 @ 225, 1×3 @255, 1×3@ 285, 1×3 @315 (90%).  On my 5th set, If I felt like I was moving well I would add weight, if 3 reps @ 90% is pretty tough, I’d stay at 315 again.  The numbers aren’t exact here, the point is to not have super large jumps in weight and also not to do a ton of extra sets just to get to 90%.


Mobility Rules:

  1. Mobilize the position of restriction – What movement causes pain or difficulty? When possible, seek to mimic that movement while using mobility tools.
  2. It takes two minutes of work minimum to make change in tissues. Turn the clock on and get after it. Stay out of the pain cave.
  3. Test – Retest Model – Test a movement that causes the athlete pain or difficulty. Do mobility for that specific issue and retest the same movement. Is it better, same, or worse?  If its not better, you are targeting the wrong issue.
  4. Upstream and down stream approach – your body is a system of systems. The area of pain may be caused by a muscle or tissue group above or below

where you feel pain.  Example: Low back pain may be caused by tight Psoas (hip flexor group) found anterior chain (front).

  1. Slow makes smooth – Make your athletes move slowly in mobility. The slower they go, the deeper they get into the rough bits of their muscles & tissues.
  2. Mobility improves position, movement patterns make permanent – You could spend your entire life doing mobility from sun up to sun down, but what

we need to identify is whether or not the athlete is moving correctly.  Example:  an athlete as continuous issue with their leg system after running.  Check their

running form to identify issues.  If you don’t correct the movement pattern, you are only putting a bandaid on the problem by conducting mobility.

  1. If it feels sketchy, it probably is – If you aren’t sure if you are doing something right ask for help.
  2. If it goes numb or burns, let it relax, then attack it again – Muscles need to be relaxed in order to be worked on. Going numb can cause nerve damage.