CROSSFIT

At CrossFit Banshee we cap our group classes at 12 people for CrossFit Group Class and 6 people for our Fundamentals programs so you are sure to get the space, equipment, and attention to help you thrive at the gym.

We started out as a small group of like minded individuals, and while we have grown through the years, you will still experience the feeling of a small, fun, close group while getting a workout that will challenge you as much as the person next to you. We fulfill this through the coach knowing you as an athlete and guiding you towards what will work for you to achieve the goals of the workout.

CROSSFIT GROUPS

Overall, the aim of CrossFit is to forge a broad, general and inclusive fitness supported by measurable, observable and repeatable results.

The program prepares trainees for any physical contingency—not only for the unknown but for the unknowable, too. Our specialty is not specializing.

FUNDAMENTALS

This course is designed to give beginners and experienced athletes an introduction at how classes are conducted at CrossFit Banshee. Each class goes over terminology, concepts, warm-up, skill, workout and cool down, and general concepts. These classes are a great way to get started at CrossFit Banshee.

  • Warm-Up
  • Specific Skill Instruction
  • Learn How To Scale Movements to Your Ability
  • Skill Coaching and Practice
  • Short Conditioning WOD (Workout of the Day)
  • Cool Down

COMPETITORS

You’ve been working out for awhile and are ready to explore the next step of your fitness. This program offers you access to a few extra perks to step up your game.

  • Sunday competitors workouts
  • Access to additional programming
  • 15 minutes with Coach Steve to plan your personalized workouts
  • Access to ROMWOD in the gym
  • Access to SKULPT body fat measuring

LITTLE BANSHEES

Our CrossFit Kids class is on Monday and Thursdays at 5pm-5:30pm. Children ages 5-11 are welcome in the class and includes the rules of the CrossFit Kids class, movements, terminology, games, technique and skills. Class format:

  • Warm up
  • Skill
  • WOD (some of these will also include a mental or brain game too!)
  • Game & Cool Down
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PERSONALIZED COACHING

There are times you are looking for extra help in getting you towards your goals. One on one coaching can help you focus and tighten up your current practices to get you further faster.

You can choose your level of coaching with our one-on-one coaching. Use a session to clean up some of your movements and receive some homework going forward. Or you can meet with a coach every day, week, or month all depending on your goals and how much time you are able to invest in them.

We offer varying levels of personalized coaching to fit your needs, resources, and goals.

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FRESH NUTRITION COACHING

MODULES
FAQs
1-on-1
WHY?

NUTRITION COACHING MODULES

Reach your goals faster with these Nutrition Coaching groups (4-6 week Modules)

The first 3 of the 4 nutrition modules are geared toward fat loss, goal attainment, habit building and accountability. The 4th Module is built for greater athlete performance through nutrition. All of them will contain nutrition education and accountability support. In each module you will work on building awareness about how, why, and when you may use unhealthy coping mechanisms (i.e. emotional eating) in place of productive, healthy strategies. We will also have the opportunity to learn and test productive strategies to be used in place of using food or drink.

The modules are cumulative and will build on the one preceding it though they can be taken individually depending on the participant’s comfort level with previous concepts and practices. All of these habits and practices are very applicable and helpful to any person that feels like they would like to gain more awareness and ease with their eating habits. This is open to CrossFit Banshee Members and non-members alike.

Each module will have a limited group that practices a new habit every two weeks. Individuals will receive a customized goal according to their ability and readiness to complete the daily practice. You and your coach will determine long term goals and create a map with steps to complete them.

Lessons, guidance, individual and group support will be available.

Practicing the habits and tracking your daily practice is a large and important part of each module. Information will be given on nearly a daily basis by way of short posts on a private Facebook group page. Online group participation in the private group is not mandatory but very strongly encouraged. Your group will also meet bi-weekly for an hour for a short lesson, recap, and discussion. Various measurements will also be taken.

Module 1: Creating Lasting Change/Habits/Awareness
Week 1 & 2 – Creating Change
Week 3 & 4 – Eat Slow
Weeks 5 & 6 – Eat to 80% Full

Module 2: Portions/Macros
Weeks 1 & 2 – Protein
Weeks 3 & 4 – Carbs
Weeks 5 & 6 – Veggies

Module 3: Meal Planning/Meal Prep/Cravings
Weeks 1 & 2 – Mind/Body awareness & Cravings
Weeks 3 & 4 – Shape Your Environment
Weeks 5 & 6 – Meal Planning

Module 4: Athletic Performance or Improved Energy
Weeks 1 & 2 – Portions/Meal Planning/Nutrient Timing
Weeks 3 & 4 – Supplements/Recovery
Weeks 5 & 6 – Sleep Rituals

FRESH NUTRITION COACHING FAQs

Yes, it is a long time! We will be focusing on examining your current nutrition and exercise habits and building new habits. We will be looking at these habits on a spectrum and work towards the good, better, best end of the spectrum and finding what works for you in your daily life.

It took a long time for you to build your current habits and lifestyle. We will be working on moving the dial towards better habits and you will appreciate the time it takes to examine and practice each new habit.

This program moves away from surface level solutions to long lasting solutions. It will take some practice, trial & error, and time to create sustainable habits. This is not a test of will-power and diet foods, this is learning how to feed your body and mind what it needs to feel its best.

NO! This is not a diet and you will not eat off of a template of recommended foods. We will practice habits around eating and nutrition and identify the foods that work for you and your habits. This is about as far away from Eat This Not That as you can get, we will find ways to incorporate what you still enjoy but make it work for you.
Any adult aged 18-80 that is looking to gain energy, learn how to recover to keep moving, lose fat, build awareness, and create sustainable healthy lifetime habits. This is open to anyone who has regular access to the internet, can log in to the program each day and can receive/send emails.

It is not for someone who is looking to compete in a figure or body building competition. One-on-one coaching can be utilized for that goal.

You will have a new habit to focus on every two weeks throughout the program. Currently we have 4 modules focusing on practicing 16 habits that can be customized to you! You can expect to receive guidance from your coach to help you build your daily practice in a way that serves you. Your coach will keep you accountable, build awareness, and help you work through any bumps in the road along the way.

We will be tracking success through daily habit and exercise adherence, regular girth measurements, and visual assessments or Work In Progress pictures that will eventually become your before and after pictures.

Because these habits are meant to be self-sustaining once you learn and practice them for awhile the pace of the program is a little slower. If you log in each day, track your progress and follow the instructions for each day you can expect to look, feel, and perform better by the end of the program. Perhaps you will feel the healthiest you have ever been.

Some people may realize they operate really well with a mentor and having someone by their side to keep them accountable. If that is the case they are more than welcome to repeat the modules. Possibly they will become a mentor to others within the program.

Currently there are 5 modules but there is already a 6th one in the works!

In general these habits are meant to be self-sustaining, once you learn them they are built into your repertoire and easy to rely on without even thinking too much about in many cases. With that in mind, if you practice the habits well you will take what you have learned and carry with you through the rest of your life. This is not a yearlong test of will-power and diet foods, this is learning how to feed your body and mind what it needs to feel it’s best.

Within this program you will receive most of the information and lessons through a regular blog post. You will also have the support of others in the group to bounce ideas, experiences, and tips off of. Throughout this you will have a coach guiding you through online group discussion and personal emails. If you are in need of extra guidance through some of the habits we will work mainly through email to help figure out the best path over the road block. There will be times that we can connect in person or over the phone as well.

One-On-One Programs

One-on-One Programs with a Precision Nutrition Level 2 Coach

6 Month Program:
3 one-hour meetings (including 1 Free initial meeting)
10 half-hour bi-weekly sessions
$530 ($610 Value. Savings of 2 sessions)
Can be completed in person (in your home or at the gym) or online

3 Month Program:
3 one-hour meetings (including 1 Free initial meeting)
4 half-hour bi-weekly sessions
$330 ($370 Value. Savings of 1 session)
Can be completed in person (in your home or at the gym) or online

Individual Sessions:
Free One Hour Initial Meeting
1 Hour Session – $65
1 Half Hour Session – $40
Can be completed in person (in your home or at the gym) or online

Within these Programs you can expect to receive:

  • Long Term Goal Planning
  • Behavior and Habit Goal Planning
  • Accountability tools to help with consistency
  • Nutrition Education (including eating for your body type, supplementation, info on mindful eating and appetite awareness)
  • Habit Building Education (including a Kitchen Makeover Session and a Grocery Shopping Session, cooking strategies)
  • Girth Measurements
  • Visual Assessment
  • Physical Assessment(s) (dependent on goals)
  • Email support throughout the weeks

Why Nutrition Coaching?

Exercise alone will not change your body composition, nutrition will always be a factor in achieving body transformation. For those with a goal to change their body composition, without a change in nutrition habits, most of the effort one puts forth in the gym is largely wasted.

With Nutrition Coaching we find what stands in the way of achieving your goals…body fat loss, muscle gain, energy improvement, performance enhancement, or all of the above! … and then what works for you to gain new habits to help you find ways to become consistent. You will have a mentor/coach to help keep you accountable, offer guidance, and answer your questions.

Perhaps you have become overwhelmed or confused by conflicting information, studies and opinions that are constantly presented in the media. Maybe you have tried some of the different diets that worked for a short time but then backslid and now you are frustrated and defeated. Or maybe you are on a roll and you would just like to learn more and become more effective with your efforts.

Nutrition Coaching brings the process back down to basics and helps you build from the ground up what works for you! This is especially important because no one way of eating, strategy, supplement, or program works for all people, everyone and every situation is unique. With Nutrition Coaching we will identify your limiting factors and find ways to work around or chip away at those obstacles so you can achieve your goals.

This is taken directly from Dr. John Berardi the creator of the Precision Nutrition Level 1 Nutrition Coaching certification:
“The most successful people in every endeavor tend to actively seek mentorship and accountability.”

Read that again, please. Those who succeed actively seek mentorship and accountability.

People who have expert mentors and are surrounded by driven peers – and who actively take advantage of those resources – are much more likely to reach their goals than those without either.

There are a host of reasons why, including:

  1. Wisdom is shared quickly and freely.
  2. We get role models – at first, it’s easier to mimic than to learn.
  3. We get positive peer pressure.
  4. It lets us participate in something greater than ourselves.
  5. It creates a “team.”
  6. We’re validated and accepted.
  7. We get constructive competition.

At CrossFit Banshee you will benefit from a mentorship on the gym floor, combine that with Nutrition Coaching and your efforts will get you to your goals much more effectively and quicker.

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Where Fitness Is Fun

Bringing Vitality to Your Day!

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