Goal Setting


80% of people quit their workout routine within 5 months!

That means…

  • If you have been with us for 2 years you have lasted 5x longer with your “routine” than 80% of people.
  • 7 years in, I’ve outlasted that 80% by 17x.

As I always say, “The greatest thing CrossFit does for us is turning ‘having to’ workout into ‘wanting to’ workout.”


As CrossFitters we will still struggle with ups and downs.

Honestly, for the last 3 years, I’ve personally struggled with my fitness.  Sure, I kept coming because it was better than other things and I knew I was supposed to, but the magic was gone.  My nutrition was awful. Stretchy waistbands were my only option.

Most importantly, it took its toll mentally. “How in the world am I supposed to inspire people when I am indeed uninspired?”


I started asking myself introspective questions. Why do 80% of people quit so soon? Why did I want to quit? What wasn’t I doing now that I was doing previously?

After weeks of questioning everything, I found…

The Answer…

There is always an initial tangible purpose, motivation, or goal that makes us take action. We have to get in shape for a wedding, or fit into our pants, or reduce our cholesterol.  In other words, we have a short term, tangible goal that means something to us!

But over time, that motivation that made us take action inevitably means less or goes away all together. The wedding happens. The pants fit. The cholesterol levels are out of harms way.

Then What?

We have two options:

  1. Keep doing things out of habit, but without purpose we start to slip and eventually fail.
  2. Find another short term goal we care about to refuel the fire!

 Option 2 sounds good in theory, but…

does it work?


After having this epiphany, I knew I had to set a goal.

I love to lift heavy things, so I decided to try and reach a lifetime PR on 3 different lifts.

I created a plan, found a training partner, adjusted my diet, and started working hard. I was immediately inspired! But would it last?

One week went by, then another, then a month, then 2 months. The fire remained throughout and next thing I knew, I had reached my goal!

The magic was back! I knew I needed more, so I set another one. I decided to compete with my friends in a competition 3 months later.

Same thing happened. I honed in my diet even more and started training even harder. I’m 6 weeks in to this new goal and I still feel inspired!

what this means for you!

This new approach will start to shape everything we do and how we serve you.

For now, that means encouraging you to take 15 minutes of your time to set a goal with us. If you are in a rut, then this is your answer. If things are magical, great this will take it to the next level. If you are in between, we will push you towards magic.

It sounds hokey. It sounds cliche. But trust us, and you will be glad you did two months from now!

step 1 – take a 3 question (60 second) goal setting survey!

step 2 – schedule a 15 minute goal setting session

It can be in person or virtual!

Simply fill out the survey and the scheduling link will be at the end!



scicoh intramural open: Noobies, keep reading so you can find out what the CrossFit Open is all about. Veterans, skip to the “What is the


Talk with a Coach about your goals, get the plan to achieve them.


Take the first step towards getting the results you want!