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Mechanics, Consistency, Intensity.

Our methodology begins by understanding the proper mechanics of functional movement (squat, push-up, deadlift, etc.). Our next goal is to maintain these mechanics over and over again, for multiple repetitions, in order to display consistency. Once we can consistently perform the mechanics of functional movement, we add intensity. Intensity, when dosed in the correct amount for each individual, brings about all of the good results of working out.

Read on for a little more detail into the 3 core principles that can take you from illness to wellness, or couch potato to fire breather.


Mechanics refers to technique - your ability to move properly through our core movements. For us, this means moving yourself and external objects in the most efficient, effective, and safe manner possible.


Consistency has two aspects: 1) That you are consistent in performing the mechanics of the movement and 2) That you are consistent in your showing up to workout. Both are necessary. Consistency in mechanics insures that you are using the right muscles, that you stay safe, and that you are able to get the most out of your effort in the gym. Consistency in the training (2-3x workouts/week, see our Prescription For A Great Life for more info), insures that you are maximizing the physiological and psychological benefits of our model.


“Intensity is the independent variable most commonly associated with rate of return on a favorable adaptation. More simply put, intensity brings about all the good results for working out. However, we also have to realize that intensity is relative to our physical and psychological tolerances. This is a process, and one that takes an indeterminate amount of time, so be patient. Elite-level athletes may be ready to ramp up their intensity in a couple of weeks, while de-conditioned athletes can take months or longer. The goal of crossfit is to improve your life; no one ever got in shape overnight. If you gradually exceed what you have done before, soon enough you will be [more than you ever thought you were capable of].”  - Todd Widman

When our clients understand that mechanics come first, then consistency, and finally intensity, we see lives changing for the better. Do you have a friend who is interested in learning more about how we can help them achieve their health and wellness goals? Reach out to Carol of Jesse to get them on the right track :)

Group Class Programming for Monday, February 19th, 2018:

5 Rounds for time of:

2 laps Overhead Walking Lunge (25/15# db's)

15 Toes-to-Bar

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