Crossfit Program Workouts
12 Week Crossfit Program For Beginners
12 Week Crossfit Strength Program
12 Week Crossfit Program Pdf

Growing up stunting and tumbling as a competitive cheerleader, Lauren has known rigorous training, practice schedules, and is no stranger to hard work. Seven years later, she hung up her cheer uniform and fell in love with yoga, running, and nutrition. In 2018, Lauren was awarded her Bachelor of Science in Nutrition and Dietetics from West Chester University. This accomplishment came with an unexpected downside, she graduated at 200lbs after living a stressful sedentary life as a student.

Reluctantly, she tried Crossfit soon after graduation with a healthy push from her brother, Patrick. In conjunction with Crossfit, Lauren adjusted her diet and lost over 35 pounds. Lauren has held multiple nutrition seminars at CrossFit Mad Hatter, as well as other local businesses, to help educate others on proper nutrition techniques.

Best CrossFit Programming Description. In this 12-week strength and conditioning CrossFit program Diane Fu teaches you how to lift with increased efficiency, strength, speed, and power. The program consists of 3 four-week blocks with each phase focusing on a particular movement such as squat, clean and jerk.
CrossFit is a strength and conditioning program desiged to perform at the highest standards of many athletes by targeting peak exertion in the three main metabolic pathways. The program is designed.

The mission of the CrossFit Scholarship Program is to spark meaningful changes in underrepresented and underserved communities by providing.

Lauren holds a certification as a yoga teacher through Yoga Alliance, having spent 200 hours earning her certification. Her styles of yoga include Hatha and Vinyasa, while also holding a specialty certification in teaching yoga to veterans and first responders. Lauren is currently pursuing her supervised dietetic internship to become a Registered Dietitian.

Please contact Lauren Gannon at 267-664-7967 or RealForkingFood@gmail.com for any questions or to set up an appointment.

Below is a list of Nutrition Programs we offer; however, if there is something you are thinking specifically, we can always put together a program special for you. If you are looking for only a few sessions, hourly rates may be a better option.

CrossFit Mad Hatter members receive 10% discount!

Initial 15 minute consult

Goal setting
Two weeks of suggestions on current diet

2 weeks

Two-20 minute sessions

Suggestions on current diet by viewing a written log or tracking on Google Doc.

Goals on breaking addictions to sugar, soda, caffeine and/or carbs

4 weeks

Meet to discuss goals, current diet,” ideal you”, supplementation, sleep patterns and recommendations for diet and lifestyle.

Suggestions on current diet by viewing a written log or tracking on Google Doc.

General meal plan and macronutrient breakdown based on body type and goals.

4- Weekly meetings to make adjustments to diet if necessary and discuss goals and progress.

Weekly weigh-ins

6 weeks

Before and after measurements (arms, legs, waist), pictures and weight (if wanted).

Suggestions on current diet by viewing a written log or tracking on Google Doc.

Meet to discuss goals, current diet, ”ideal you”, supplementation, sleep patterns and recommendations for diet and lifestyle.

24/7 Google Doc nutrition coaching, access to nutrition coach by email.

Personalized macronutrient breakdown based on body type and goals.

Personalized meal plan that includes up to 6 meals/snacks per day; plan is continuously updated for the 6 weeks based on results.

6-weekly meetings with weigh-ins

Email support from nutrition coach

One-time personal food shopping experience (if wanted).

One month follow-up appointment after completion of the 6 week program.

12 weeks

Same as tier 3 but for double the length of time and at a discounted rate. For those in it for the long haul and serious about their diet and fitness goals.

One month follow-up appointment after completion of the 12 week program.

1 on 1 or Group/Office Consultations

Based on individual needs
No set end date
Could also be utilized after a tier program

From $50

Cooking Basics Classes

Based on individual wants and needs
Assess current cooking skills
Basic recipes and cooking methods included

Pricing and time varies, please contact for more information

Grocery Store Tours

One hour in length at grocery store of your choice
Learn basics of how to navigate the grocery store based on dietary goals
Included in most tier programs but can also be a standalone offering

Pricing and time varies, please contact for more information

COMING soon!

Inquire today if interested

Pantry Reconstruction: Clean out your pantry and set yourself up for success when it comes to your diet!

Bridal Packages: Are you a bride that wants to get in shape ASAP? This bridal boot camp will help you reach your goals and prep to be a killer cook for your future wifey days to come!

The Functional Athletics CrossFit program strives to have everyone, regardless of age or fitness level, share in an experience that is fun and extremely effective.

We use an approach to strength and conditioning that focuses on various high-intensity functional movements based on everyday activities. In the words of Greg Glassman, founder of CrossFit:

“The needs of Olympic athletes and our grandparents differ by degree not kind.”

CrossFit workouts are designed to prepare individuals for a wide spectrum of physical tasks; therefore, the training regimen encompasses a broad array of exercises. You won’t get stranded in a tedious routine. And in the congenial atmosphere of the group classes, you’ll find that you will push harder, jump higher, lift heavier, bend further, and celebrate each other’s achievements.

FA CrossFit Programs

Foundations Training Course

(Introductory Course)

Those wishing to participate in CrossFit or Olympic Lifting classes must first take the Foundations Training Course. This course introduces CrossFit movements and focuses on the mechanics and consistency of these movements before adding intensity or load.

Performing movements in a technically correct manner facilitates fitness development and mitigates the potential for injury. At Functional Athletics, we are committed to safety, and while the possibility of injury exists with any vigorous fitness program, our top priority is to offer you personalized attention geared to protect and enhance your greatest asset—your health!

CrossFit Classes

(Prerequisite: Foundations Training Course)

CrossFit classes are typically an hour in length and offered multiple times per day. Most classes include 12 to 15 members and are facilitated by 2 coaches. You’ll join our diverse community of athletes in rapid fitness development. Each Workout of the Day (WOD) is drawn from a collection of movements that includes gymnastics, rowing, Olympic lifting, and track & field. The classes may focus on bodyweight exercises such chin-ups, pushups, squats, presses, and lunges. Medicine balls and kettlebells can be used to add an extra degree of difficulty. Classes are challenging and fun. As in the personal training sessions, movements are modified as needed so that everyone can do them.

The coach leads the athletes through a warm-up, teaches skills that will be used in the day’s workout, and assists everybody with equipment/apparatus setup. During the workout, individuals are coached as needed, with significant attention paid to form and technical execution. The goal is to create a perfect movement pattern that will act as a foundation for the more complicated movements. The workouts go fast, and it feels great to be both totally spent and refreshed at the end. The workouts are different every day, progressive/coordinated through the week, and coached throughout.

Seasonally, we take advantage of our North Shore location by incorporating local parks and trails in our programming.

FA CrossFit Pricing

Drop-in Fee is $25

CrossFit Classes

12 Week Crossfit Program