Six moves, in order. From your first chat with a coach to running the system for life. No guesswork — here's exactly how it works, start to finish.
Three things you do once, in your first week, before you ever touch a barbell under load. Everyone starts here.
A No-Sweat Intro and a short assessment — your history, your goals, where you're really at. No workout, no pressure. This decides how you start.
A body scan sets your starting point, then your coach builds the three things you'll run — training, meals and goals — cooked down to a simple weekly routine.
A coach teaches you the 9 foundational movements and the CrossFit mechanics under all of them — mechanics, then consistency, then intensity. Move well first.
12 coached weeks. Your intake puts you on the track that fits — then both tracks run the same program and converge on one standard.
Already training. Full prescription and full deficit from day one.
Building from scratch. One new habit a week, intensity scales as you do.
No more phases — now you run the system for life. Set a goal, move both numbers every month, coached every week.
It reads where you sit across the three pillars, then hands you the single most important thing to work on next.
Two goals run side by side, and the coaches program and coach you toward them week in, week out.
Scan monthly, macros and walking tuned to keep it trending down.
Close the gap the checker named, then reassess and pick the next.
30 minutes with a coach. Walk out knowing exactly what your road looks like — before you've committed to anything.
