What to Expect

The biggest thing people say about this programming, is that it is always interesting and unique. Training is always written with the big picture in mind: to improve all aspects of fitness, optimize your success and time in the gym, preserve longevity, mitigate risk of injury and keep injury rates compared to the average CrossFit box (30%) well below the norm. This programming blends traditional CrossFit methodology with the ever changing and updating world of exercise physiology and strength and conditioning.

Your Success & Enjoyment Above All Else

The most important objective for me, as your programmer and coach from a far, is that you have success with this program and look forward to every workout (even days that look like you'll end up on the floor in a sweaty pool of sorrow!).

Logistically, all movements are linked to a demo video so you are never confused about what you're doing and you don't waste time having to search for a video yourself. 

Your training session starts out with a thorough warm up that is specific to the workout that day, including mobility. It flows, on the majority of days, into a strength movement and then into a Met Con. Average total time per training session is 60 minutes. 

A Plan Within a Bigger Plan

As stated above, the majority of days include a strength component, which is pulled from a bigger training calendar set in advance. Believe it or not, there is a way to periodize strength programming utilizing various science based strategies and percentages so that your gains happen faster! 

All you have to do is sit back, do the work, and know that your plan is going to increase your strength and lifts over time.

Intentional, Constantly Varied, Functional Movement

If you read the statistics on the previous page, you know that CrossFit athletes have a notoriously high injury rate. As a former Strength & Conditioning Coach at a University, if the rate of injury in my weight room were that high, I would have been fired. Like the mantra of a doctor, the ultimate goal is to do no harm in the process of helping you improve your overall fitness and health. 

Met Cons and other movements will adhere to the rossFits methodology of blending constantly varied, functional movements; however, it will not be at random. It may look like it's random to you, but behind the scenes I can assure you there is always a method to the madness.

You will also not see high rep sets in this programming, as this is most often not conducive to the majority of CrossFit athletes, and a major reason injury rates are so high. 

Testimonials

Taylor D.

Alysa has been doing my individualized Fitness programming for a long time now. My lifts have improved, my cardiovascular endurance is the best its ever been, and on a daily basis I feel like I have someone in my corner that wants the best for me. This is not one size fits all. Alysa listens to your needs and goals and does everything in her power to make them a reality. I highly recommend.

Adriane H.

Bart S.

I have trained with Alysa for a couple years now and there are a lot of great things I can say about her training methods.  What stands out the most to me though (aside from her creative and effective programming) is her level of care on things outside of the workout.  Things like proper warm-up, mobility, and correct form that others seem to only touch on, she emphasizes in order to ensure the people she trains not only get better but get better safely and without injury.  When I train consistently with Alysa, my strength, endurance, and performance increase noticeably and she always shows up ready to give her all and have fun while doing it.

Laurie F.

I highly suggest working with Alysa for programming in a CrossFit gym for every day classes or as an individual.  She goes above and beyond with warm-ups, mobility, strength and conditioning and recovery. 
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​She will work with individuals on specific goals as well as create workouts for group settings that are fun, challenging and scalable.  She is always happy to answer any questions or give further clarification so you know exactly what to do every step of the way to reach your goals. 

Alex L.

Let's Get Started

Try out the programming for 7 days free, no commitment needed. If you love it, stay with it! If it's not for you, no worries, simply cancel and try something else! 

7 Day Free Trial

Membership Once We Get Started

Your first 7 days of your membership are free. From there, you will simply pay $9/week for 6 days of workout programming. Before you second guess having to pay for programming, let's consider this:

1. What do you already pay $9 a week for? Your coffee, today's lunch, that splurge Amazon purchase, or the tip at a nice dinner out?
2. Is massively improving your fitness worth that $9 a week? If you are not satisfied with the programming, you can cancel anytime; however, I personally guarantee you will get massive results if you stick with it.
   
3. Reclaiming your health and fitness now will literally pay dividends down the road. The price of getting in the best shape of your life is an investment made now that has greater returns later. Trust me, it's worth the sweat and money.