Want Results? Be Coachable! 

I want you to think back to why you joined CrossFit 330.

It may have been because of our awesome facility or the fact that your friends/family were members.

But I’m guessing, it’s probably because you wanted RESULTS and the COACHING to get you those results!

Our job, as coaches, is to make sure our athletes get as much information and knowledge as they can in a 1 hour class, as well as a kick a$$ workout.

Which leads to our athletes getting those awesome results that they want.

We get it…we know that at some point everyone gets sick of hearing coaches telling them the same thing over and over again.

But here’s the thing…you signed up because you wanted RESULTS!

That means our job is to coach you every step of the way and give you the tools needed to reach your goals.

It also means you have a job when you are at CF330.

Your job is to BE COACHABLE!

So, how can you do that?

I’ve put together a list of a few ways to get the MOST out of your time at CF330

1.    Show up to class early-

Being early allows you time to get your pre-workout routine in. Some things you may want to do during that time period may be:

Check out the WOD

Get the right shoes on

Finish your pre-workout drink

Scope out the whiteboard to get an idea of the time domain

Think about scaling you may need to do to reach the intended stimulus of the WOD

Set a GOAL

If you have some sort of nagging (or new) injury talk to your coach about it so they can adjust your WOD accordingly. 


2.    Meet me at the white board- 

Man, I can’t stress this one enough.

When we call everyone over to the whiteboard it’s for us to go over the plan for the day.

We will explain the rep scheme, talk about the intended stimulus for the WOD as well as the time domain to get it, demo the movements and answer all your questions.

If you are doing other things during this time you are missing valuable information that you need to get the most out of your workout.

Not only that, but we have also seen people miss this portion of class only to not complete the WOD correctly because they assumed they knew how everything was going down.

We need everyone to have EYES ON US as we are preparing you for the most amazing hour of your life! (Don’t worry, we always allow for transition time and restroom breaks before the clock starts. We won’t start without you!)


3.    Safety is for everyone-

This is one of the MOST IMPORTANT tasks of the day for everyone in the gym.

If there is a class going on PLEASE don’t interrupt it by playing on equipment, working on mobility or extra credit in the middle of the floor (just pick a corner), or walking through a class to put equipment away.


Because in each coach’s lesson plan for the day we have structured our class for space during the WOD to keep everyone safe.

By entering the class floor, or bringing your equipment into the mix you have now changed the plan and created another aspect that we need to manage.

We don’t want anyone getting hit with a barbell, jump rope or have a roller or mobility ball rolling out on the floor.

Please, be aware of your surroundings and help us keep everyone safe.


4.    Working with the barbell-

Our coaching staff is here to help you! We have all put a lot of time and effort into honing our craft of coaching. Our job is to help you get the best results possible and to keep you safe. If your coach notices a break in technique during a lift...it’s our job to help you get back to a weight where you can keep technique. It’s your job to listen so you can get the best out of your WOD and say safe. On the flip side, sometimes we see athletes working with weight that is too light. As coaches, we know what the desired stimulus is and we can see when your form is breaking down. There are times when having too light of a weight plays a part in that so we may ask you to add weight. We will never ask you to add weight if we don’t feel you can handle it. CrossFit can be a humbling experience. That’s OK! Leave your ego at the door and trust your coaches.  We know you and the breakdown of what we want accomplished in the WOD. Let us help you get the most out of your hour at CF330.


These are just a few ways to work on getting the most out of your hour at 330 through being coachable. 

The point is, just listen to what we are telling you guys.

It’s for your own good, safety, and results.. #BECOACHABLE 

I challenge you to check all these pieces off your list every time you walk into the gym and see where your results are in 3 months.