No more excuses. Do the exact program that has helped CEOs, Hollywood actors, and ex-professional athletes get into the best shape of their life.

It was Wednesday and I was halfway through a 3 mile treadmill run. After my cardio, I’d go on to hit my chest and bis workout.
 
Just like I did the Wednesday before that…& the Wednesday before that…& the Wednesday before that.
 
I remember thinking, I’ve been doing the EXACT SAME WORKOUT for the LAST FIVE YEARS. My motivation was at an all time low. Around that time, my coworker had been encouraging me to try CrossFit. I would make fun of him, even though I didn’t really know what CrossFit was all about.
 
But after awhile, it was tough to ignore his results.  He looked younger and stronger, while I was out of shape. So one day I decided to set my ego aside and join him for a class. That decision changed my life forever.
 
Every CrossFitter remembers their first workout. It’s just one of those experiences that stays with you over time. Mine was 3 rounds of 20 squats and 10 push-ups followed by a 200m run. As a guy who spent years bench pressing and running on the treadmill, this workout was right in my wheelhouse.
 
A round and a half in I was competing with the other guys in the class. As I continued to move, I pushed myself harder and harder. As a lifelong athlete, I love testing my limits. Working out in a group reminded me how much I missed the environment of team sports. 
 
I was hooked. Within a couple months my friends were commenting on how much better I looked. I felt great too.
 
CrossFit changed my outlook on the fitness industry, so much so that I left my job to open a CrossFit gym.
 
I now own CrossFit SciCoh. I now help others reach their goals. And that’s why I’m here writing to you.

Hi, I’m Mike, an owner and coach here at CrossFit SciCoh.

I’m also a husband and I own a growing software company. I understand the difficulties of trying to manage work, family, and fitness.

Over the last 5 years I’ve helped hundreds of people just like you get in better shape.

So whether you’re looking to change up your routine, improve your habits, or just look a little better with your shirt off, my team and I can help.

We are launching a new program that’s designed to help people, that are new to CrossFit, get into the best shape of their life.

Are you up for the challenge?

The program consists of just 4 steps. If you’re ready to follow the plan and work hard you’ll feel better than you have in years.

STEP 1

Sign Up for Your No Sweat Intro

Your No Sweat Intro is a 20 minute 1-on-1 meeting where one our coaches will sit down and talk with you about your goals. From there, we will create a custom plan to help you reach them, regardless of whether you're "in shape" or not.

STEP 2

Follow Our Customizable Nutrition Plan

This isn’t some crazy plan where you’ll have to drink 7 protein shakes every day. Our nutrition coaching is 1-on-1 and completely customizable. It is also practical. We’re not going to ask you to give up the foods you love. Throughout the program, your coach will also monitor your personal biometrics so you’ll be able to track your progress in real time.

STEP 3

Do 3-4 Workouts Each Week

There is a learning curve in CrossFit. We require some “Gateway” classes before jumping into our regular group classes. During these Gateway classes we’ll teach the fundamentals of CrossFit in either a 1-on-1 or our small group setting depending on your preference.

STEP 4

Celebrate Success at Your Goal Setting Sessions

Without a goal, you’re going to fall into a rut. We are HUGE on goal setting here at CrossFit SciCoh. In your Gateway Program you’ll meet with your coach a few times so he/she can hold you accountable to your goals and make sure you’re always working towards something that’s meaningful to you.

So what are you waiting for?

"Oh look another fitness guru claiming his program can get me in the best shape of my life.”

If that’s what you’re thinking, I totally understand.
Having wasted money on bad fitness programs myself, I think your skepticism is a good thing.

In our Gateway Program, we’ve taken all of the best practices we’ve developed over the last 15 years and put them into one program.

These are the same principles we’ve used to help A-list Hollywood actors get ready for shirtless film scenes.

We’ve removed all the fluff and built a program that is centered around what matters.

So let's start with what the Gateway Program isn't:

A revolutionary fitness discovery that will get you 6-pack abs in no time

We only use principles that are grounded in exercise science. We do what has been proven to work and ignore everything that doesn’t. That’s why you’ll never hear us talking about “muscle confusion” or “turbulence training.”

A “diet hack” that “burns belly fat while you sleep”

We don’t prescribe any kind of “diet.” And we aren’t going to stop you from eating your favorite foods.

Instead we are going to take the time to teach you sound nutrition principles that will help you develop healthy habits that last a lifetime. There are no quick fixes when it comes to losing weight.

A pill or powder that promises to “boost your testosterone by 1000%.”

While we have nothing against using supplements, we feel that people are better served spending their willpower and headspace elsewhere. In the Gateway Program we want you laser focused on sound nutrition, and consistently showing up for workouts.

Here's why the Gateway Program is different...

The bottom line is that the Gateway Program cuts out all the B.S. so can focus on what matters when it comes to getting in shape.

Some of our members say they feel like complete different people. 
 
But if you want the true picture of why the Gateway Program works so well , check out the chart below:

1-on-1 accountability and goal setting so you stay on track

Over 30 scheduled classes and personal training time slots available each week, making it easier to workout

Fully customizable nutrition plan

InBody biometric tracking so you can monitor your progress

Experienced coaches that can customize exercises based on your abilities

Nutrition coaching so that you can build better habits

Challenging training environment that feels like being a part of sports team

A supportive community of members just like you

On-site private showers

A program that takes all the guesswork out of getting in shape

Your Local Gym

Complicated machines with zero guidance or instruction

Overcrowded and boring classes

Hidden fees

Overpriced personal training

Inexperienced coaches

Cookie cutter meal plans

Impersonal training envirionment

No goal setting or accountability

So what are you waiting for?

There are hundreds of men just like you that are building muscle, losing fat, and getting stronger through our intense workouts. The best part is that they are having fun and eating foods that they enjoy.

Here’s what some of the guys have to say about their experience:

I was out of shape from sitting at a desk every day.. I didn’t want to go to a gym, run on a treadmill, wear headphones and be isolated from the rest of the world. We aren’t meant to be isolated and the community at RCR has been amazing!

I have always been skinny… I was unhappy with the way I looked and lacked self-confidence. I decided to take responsibility and started doing more fitness because I knew that only I had the power to change something about myself I didn’t like. I realize now that it would be tough for me to make massive gains, but because I am confident in my abilities, I am fine with that and my body type. I am content and value that everyone has their specific strengths and weaknesses. And as an added bonus, I really like that it has enabled me to be in better shape to do other sports/outdoor activities without specifically having to train for them.

My motivation for leading an active lifestyle is my children. I want to see my children get married and have children of their own. To be apart of their lives for as long as possible, as the healthiest version of myself that I can be. And to be the best example I can for them.

To give a little background on me: I have never been small, I have been overweight for as long as I can remember, I wore 40 waist 30 leg pants in Junior High. I hit 255 pounds in University, and would get winded going up a set of stairs, I spent the next 8 years yo-yoing in weight, and never being anything less that obese no matter how many months I spent in the gym 7 days a week, twice a day. I would lose a bit of weight, gain it, gain some muscle, lose some muscle.

I had enough in 2012 after being really depressed and basically staying home and watching TV all day for weeks and weeks. That is when I watched the Documentary “Fat Head”. I did research, found out about the Paleo diet, and basically said screw it, I tried everything else, why not try one more thing that won’t work. Lost 40 lbs in just over a year, and thinned out like I had never before in my life. With no additional exercise to boot! Corben was born and I managed to stick to the 180 range for most of the rest of 2013, but was slowly adding weight come the winter. I had fallen into the, “If it’s gluten free, I can eat it,” trap. In 2014 I ballooned out again to 225 pounds, same story, different year.

2015 saw me finally realize that while diet is good, it alone is not going to work. I dropped 20 pounds going back to the Paleo diet and started to think about working out. I am primarily in an office now running my company, and last I checked typing is not an aerobic workout. With Corben being more and more active by the day I saw the writing on the wall of him running circles around me. And I was genuinely concerned that if he saw me being inactive, fat, and out of shape, he would follow me down that same path. The damage is done to me, I have lost years off my life from being inactive and fat, I just now wanted to make sure that I kept as many of those remaining years and didn’t waste them away. I also wanted to make sure that Corben didn’t make the same mistakes I did by simply following my example.

A friend suggested that I try Crossfit. I had another one of those eh screw it why not moments. Started at RCR February 1st, 2015. Since then I have gotten in the best shape of my life… The last 4 months have been transformative to say the least, I am looking forward to the next 4. And while 4 months is not a long time to break 32 years of poor habits, I believe that I can stick with it this time, after all, I have the best motivation in the world. A toddler that can unlock the front door.

When I miss a day let alone a couple I find my day unbalanced. I find it mentally prepares me for my daily challenges. Looking at the WOD's before you start and you think how in the heck am I going to complete this, but then you do it and you feel "bad ass" because you completed it. The camaraderie between everyone is what makes it super fun. -Jeff G

"I'm 41 but I feel like I did 20 years ago."
-Leo B

Well I was going to Mount Royal University gym and doing your typical workouts… My workouts switched up every 2-3 months when I eventually felt I plateaued… I later came in talked to Ken and he stood behind his gym and simply said “Come try it, and if it is not for you then no problem.” So I came in and gave it a shot, as I simply wanted to learn how to climb a rope and build my leg strength for my Spartan Races. I found the Coaches have been superb and the everyone else who comes in here very supportive, and this is a big reason RCR is so successful and I have not looked back since.
One thing that has definitely changed is that I now always know that when things seem unreachable whether it be in everyday life or fitness goals, they definitely are not if you want it bad enough and push hard enough to get it.

"CrossFit has changed my personal and my professional life... That's what I'm after right now & CrossFit has given that to me."
-Nima N

Will you be our next success story?

Now, if you are reading this part of the page, I am going to assume that you are interested in hearing more about the Gateway Program.

I get it man, changing your habits is really hard.
 
But you need to ask yourself, what’s going to happen if you don’t make a change? 
 
Where are you going to be next month? …next year? …and the one after that?
 
If you’ve been waiting for a wake up call, this is it. Silence the noise in the fitness industry and join the only program in Calgary that cuts out all the BS…
 
The way it works is simple…

Book Your No Sweat Intro

Your No Sweat Intro is a 20 minute 1-on-1 meeting where one our coaches will sit down and talk with you about your goals.

Follow Our Customizable Nutrition Plan

Meet with you nutrition coach. He’ll take your personal biometrics and work with you to create a nutrition plan that works with your lifestyle.

Do 3-4 of Our CrossFit Workouts Each Week

Our workout are structured, competitive, and fun. We’ll have you in and out of the gym in just an hour. Starting out, you can do them in either a small group or private setting.

Prepare For Your Goal Setting Session

Without a goal you’re much more likely to quit when things get hard. 1-on-1 goal setting sessions with your coach are the key to your success.

Will you be our next success story?

So What Is Included In The Gateway Program?

Access to Small Group or Personal Training Sessions with over 30 1-hour session times to choose from per week, so it’s easy to make time to workout

A fully customized Nutrition Plan that will make healthy eating simple and allows you to keep eating the foods you love

Inbody Biometric Tracking Software that will track your body fat, lean muscle mass, and basal metabolic rate so you can actually see your body change in real time

1-on-1 Goal Setting and accountability sessions to keep you moving in the right direction

Fitness Assessments that will track your strength levels so you’ll be able to measure and quantify improvements in your fitness

Unlimited support & accountability from the CrossFit SciCoh Family that will help you keep the motivation you will need to make this program a success

A program that takes all the guesswork out of getting in shape

* FREQUENTLY ASKED QUESTIONS

Where is CrossFit SciCoh?

827 Chief Justice Cushing Hwy Cohasset, MA 02025

How can I contact if I have a question?

You can call us at 781-383-9876, or you can send me an email at [email protected]

When are your classes?

We have a schedule that works for any schedule. Our 1:1 sessions accommodate almost any time and our classes are offered 6 days a week. They start as early as 5:15 am and ending as late as 7:00 pm. Let's just say schedule has never been a problem.

How Long Are Your Sessions?

Our sessions are one hour long and include a full warm up, workout, and a cool down, which them easy to fit into a busy schedule.

Who is this program for?

This program is for anyone interested in improving their overall quality of life. Our members range from ex-olympic athletes to grandmothers in their mid-seventies. We can help you regardless of where you are in your fitness journey.

But what If I am REALLY out of shape and super nervous?

I was in your shoes. Trust me when I tell you, you’ll be totally fine. Take the first step and come talk with us, you have nothing to lose.

I have an injury. Can I still do the program?

In short, yes. Our Gateway Program is scalable meaning we can work around old injuries, tight muscles, and creaky joints.

I am vegetarian/vegan can I still do the program?

Absolutely. Our nutrition coaching is completely customized to your lifestyle, so we can work with you regardless of your dietary restrictions.

What if I can’t make it every day to train?

Good. You’re not supposed to train everyday. Your body needs periods of rest to recover from the exercise you’ll do here. That said, we do recommend that you commit to training 3 x per week during your Gateway Program.

Do you have showers?

We sure do! Feel free to bring a towel and change of clothes to clean after you get sweaty.

Do you have parking?

Heck yes we do!

Will you be our next success story?

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