Welcome to CrossFit COMO! Congratulations! You have successfully passed through our Foundations Program, and are now a member of our CrossFit COMO community. We understand that ALL of our clients come from different athletic backgrounds - some may have been varsity athletes in high school or college, and for some this may be their first time working out. At CrossFit COMO we have doctors, students, parents, lawyers, business owners and just about any profession and background you can think of, but one thing is the same for everybody - you have all joined our gym to get in better shape and become a more fit person. Reaching this goal takes time and sacrifice, and as long as you are dedicated to coming in and working hard, we will be dedicated to helping you reach your goals. Remember, the Foundations Program is just the start of the journey. It prepares you for what you are about to encounter in our gym, including certain movement patterns, terms, methodology, and the basics of how we do things. There is still a TON to learn and master, and this can make CrossFit both fun and at times frustrating. So don't get discouraged or frustrated, we have all been down the same path and our gym is filled with countless resources to help you do all the things that you think may be impossible!

CrossFit Philosophy and Methodology CrossFit is a Strength and Conditioning Program that focuses on improving General Physical Preparedness (GPP). CrossFit is defined as constantly varied, functional movements performed at a high intensity. In CrossFit, you will run, jump, row, pull, push, throw, lift and use your body in the way it was meant to be used. The workouts vary from day-to-day, and we always push ourselves to find new limits. The entire CrossFit program is designed to do one thing - increase your fitness. Fitness is an increase in work capacity over broad times and modal domains. Or in other words, our ability to move more weight, further distance, faster. Our idea of World Class Fitness, summed up to 100 words is: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” - Greg Glassman, Founder of CrossFit

Mission, Vision and Philosophy

Mission To change the world for the better...one athlete, one workout at a time.

Vision It is our vision and goal to constantly improve the health, fitness, and happiness of our athletes in an environment that is fun, caring, motivating, and inclusive.

Philosophy We have the amazing opportunity to coach, train, and spend every hour of our day with the people we love and doing what we love. We focus on our efforts on our current clients first, our coaches second, and attracting new members third.

The CrossFit COMO Team

Learn more about our amazing staff at http://www.crossfitcomo.com/meet-the-trainers/

What to Expect From Us If you are reading this, then you have already gone through our foundations course and have experienced 6 classes that are going to be very similar to what you will find in our regular classes. We offer small group classes, led by CrossFit Level-1 (or higher) trainers. These group classes help promote a healthy, competitive and friendly community, where everybody is going through the same workout and experiencing the same “pain” as the person next to them! You will find all the members of our community to be encouraging and friendly, regardless of athletic ability. Members routinely cheer on one another, stay late to motivate the people finishing last, give pointers on technique and nutrition and even organize social events outside of the gym. Our coaches are all professional and always have your health, fitness and safety in mind. We will follow a similar class structure for almost every class, although each coach will always have the freedom to change certain aspects if he or she needs to. You can always expect to be warmed up, taught the correct technique and mechanics, and then the Workout of the Day (WOD) will follow. The classes are an hour long, but you will find that members often come early or stay late to do extra stretching, warming up and practice some of the more complicated movements while waiting. When you come into the gym, check out the whiteboard to see what you will be doing that day. You will notice that every person of every class is given the option of doing the Level 1 workout or the Level 2 workout. The general movement patterns are the same, however in the Level 2 workouts we use slightly heavier weights, more advanced gymnastics movements and/or slightly more volume. If you do choose to do Level 2, we expect you to be familiar and comfortable with all the movements that day, and of course able to complete the workout as prescribed(Rx). We encourage all of our athletes to make sure that they can consistently complete workouts at Level 1 first, and then ask a coach to help them make the decision about stepping it up to Level 2.

Results & Your First Two Months In the beginning, no matter what level you start at, you can expect to be sore, frequently. Your body will be able to adjust in the first few days to the levels of intensity that we strive for, and as you adjust to the amount of working out and the amount of stress placed on your body it is extremely important that you continue to show up. Assuming that you show up regularly, work hard and pay attention to what you are eating, you will start to see and feel results in the first month. If you are overweight, it is not uncommon to lose up to 10 pounds in the first month alone. If you are underweight, you will start to notice significant changes in your overall strength. For everybody, coordination, strength and flexibility tend to improve in the first month, and that uncomfortable feeling of doing WODs at high intensity begins to feel more normal. The real magic happens after about the 2-month mark. This is where an athlete really begins to get good at the basic skills, using them to become more efficient during the workouts. After two months, you will be able to notice a difference in the way you go about day-to-day activities as well. Your energy level will be higher for longer periods throughout the day, you will sleep much better, and workouts seem a lot less scary. Again, this all assumes that an athlete is coming in regularly, working hard, listening to our coaches advice and paying attention to what they are eating.

What We Expect From You

Box Rules of Conduct 1. Support other members - CrossFit is community driven. When it rains, we all get wet. We may train as an individual, but we workout as a community. If you finish first, you should be the first one cheering everybody else on. 2. Show up - Be on time, please. It is respectful to the coaches and to the other members if you arrive on time and check in early. You can also use this time to practice technique and learn new skills! 3. If you don't know….ask - Our coaches are all professional and here to help you. Ask questions and you will get answers. 4. Let the coaches coach - Here at CrossFit COMO we have experienced coaches who know what they are talking about and it´s their job to inform, instruct and correct technique. While support is great, leave the technical advice to the coaches.

5. Injures - Don't do stupid things; eliminate the unnecessary by listening to coaches and always follow TECHNIQUE - CONSISTENCY - INTENSITY. Do plenty of mobility and let a coach know immediately if something doesn't feel right. 6. Leave your ego at the door - CrossFit is humbling to everyone. Aim for progression and don't perfection. Trying to be perfect and better than everyone will leave everybody frustrated. 7. Be honest with your effort and results - it is hard to count repetitions and rounds when you are tired, and it is ok if you lose count or forget. But knowingly “shaving” repetitions will not get you to where you want to be, and believe us, people notice. 8. Eat well - we can coach you all we want inside the gym, but what happens outside is up to you. If you come to 5 classes per week, and eat donuts everyday, please do not complain when you don´t get the results that you are after. 9. HAVE FUN - While we do take our training seriously, we want everyone to have some fun in the process. We enjoy a laugh as much as you do!

Class Registration At CrossFit COMO we use an online system called WODTogether to keep track of our members daily results. In WODTogether, you will be able to personalize your profile, check-in to class, reserve a spot in classes that you know fill up fast, pay for your monthly membership or other products and services that we offer (personal training, seminars, etc), and most importantly you can track how you are progressing as an athlete. There is even an option to log and track your nutrition. Like we mention above, WODTogether is also the place you will check-in to class. We do expect that all of our members check-in prior to starting class!

Programs and Schedule CrossFit COMO offers a variety of programs to meet your athletic, weight-loss and strength building needs. Open 7 days a week with over 45 class times available and open gym available, we have the flexibility to meet your schedule. The current, most up to date schedule is located here. http://crossfitcomo.com/schedule/ Our programs are what separate CrossFit COMO from any gym. Learn more at http://crossfitcomo.com/crossfit/

CrossFit Foundations All great houses are built with a strong foundation. Our CrossFit Foundations Program is the FIRST step to getting you prepared for your lifestyle change. We teach the basics of CrossFit and focus on Mechanics, Consistency, and then Intensity. Our highly educated coaches put a priority on good movement and technique, safety is important to us.

CrossFit Level 1 Our CrossFit Level 1 WOD/programming is ideal for anyone in their CrossFit Journey who wants to have a well rounded fitness level. Our goal is a strong GPP, or General Physical Preparedness. Basically, you are competent and excel in the 10 general aspects of fitness(cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy). Everyday life throws so many challenges your way, the known and unknowable, Fitness is measured by your capacity to perform well at these tasks. The fitness that CrossFit advocates and develops is deliberately broad, general, and inclusive.

CrossFit Level 2 Our level 2 programming is ideal for those who want a little bit spicier of a challenge to our everyday WOD. Level 2 is a scale up of our Level 1 programming and includes more complex movement patterns and technical skills. Some people may have the strength + skill to complete Level 2 WODs throughout the week, but if you have to ask what a movement or skill is, stick to Level 1. Level 2 is ideal for the competitive athlete.

CrossFit Level 2+ / CrossFit Competitors CrossFit Level 2+ is an evolution of our Level 2 programming to prepare athletes for competition in CrossFit and functional fitness events. Level 2+ meets on Mondays and Wednesdays at 8:00 pm for approximately 90 minutes. Building upon the Level 2 programming, CrossFit Level 2+ brings additional skill work, conditioning, volume and intensity.

CrossFit Kids / Teens CrossFit Kids is not simply a scaled-down version of CrossFit — it is CrossFit, only programmed for a special population and designed to improve the specific developmental needs of that population (neurological, cognitive, and motor).

CrossFit Kids is a strength and conditioning program that is specifically designed for kids and teenagers, helping them cultivate a lifelong love of fitness. In group settings, children and teens participate in fun and engaging workouts that deliver measurable results and promote well-rounded athleticism. Learn more at http://crossfitcomo.com/crossfit-kids-columbia-missouri/

Personal Training / Individual Specialty Skill Sessions Personal Training is a great way to supplement your CrossFit journey! If you are looking for specific help with movements, want some personal attention for the WOD, or have certain goals that you are striving to achieve. In any event, we have a coach that’s willing and able to help! Learn more at http://crossfitcomo.com/personal-training/

COMO Barbell Club The CrossFit COMO Barbell Club is an Olympic Weightlifting Club coached by Jordan Kroell, CSCS. Members of the club will focus on the two olympic lifts, the Clean & Jerk and Snatch. Each athlete will participate in a custom program designed specifically for the class and tailored to the individual. The goals of the COMO Barbell Club is to improve technique, power, strength and speed in the two weightlifting movements. Learn more at http://crossfitcomo.com/crossfit-como-barbell-club/

Nutrition Coaching Coming to the gym is one thing, but getting your diet right is a whole other beast. CrossFit COMO has the resources available to help you achieve your nutritional goals. Learn more at http://crossfitcomo.com/nutrition-coaching/

Team Building & Corporate Wellness Did you know the professionals at CrossFit COMO have worked with a variety of companies in Mid-Missouri to provide team building and on-site corporate wellness? Are you a local business owner or work somewhere you think would benefit? Current/Past Clients:

- University of Missouri - State Farm - 3 Interactive - AdVentures - And many more!

Learn more at http://crossfitcomo.com/team-building-crossfit-corporate-wellness/

Success Stories Amazing things happen at CrossFit COMO each and everyday. Our member athletes are challenged to step outside their comfort zone and do things they’ve never though possible. We’re proud of their accomplishments and celebrate them with our Success Stories on our websites. Read more about these amazing people at http://www.crossfitcomo.com/success-stories/

Nutrition 101 A good diet is easier than most people think. The first step is to get the quality of food under control. We classify what we consider healthy as: lean meat, vegetables, nuts and seeds some fruit, little starch and no sugar. If you shop around the perimeter of a grocery store and avoid the aisles, you will find the majority of what your diet should consist of. Once you have the quality of food under control, we support the Zone Diet as a way of controlling the quantity and timing of your meals. Please come seek out any coach when you feel like you are ready for this step, and we will show you how to implement it. CrossFit COMO is happy to have a Registered Dietitian on staff and hosts nutrition challenges/seminars every few months. If you are interested in specific nutrition coaching, please visit http://www.crossfitcomo.com/nutrition-coaching/. The two links below are great resources to get you started on the nutrition journey. Also, a quick google search of “paleo recipes” or “zone diet recipes” will point you in the right direction. http://whole30.com/pdf-downloads/ http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf https://www.youtube.com/watch?v=0PhSiD_34JU&list=UU7D_8NeMj0J_IxOiYIdgL2w

PureFit Meals CrossFit COMO is proud to partner with PureFit Meals to offer healthy, delicious meals right to your doorstep in Columbia, MO. In addition to our nutrition coaching, PureFit Meals is the perfect partnership to live a healthy and fit lifestyle. Use offer code: “CFCOMO” and receive 25% off your first order! http://www.purefitmeals.com Learn more at http://crossfitcomo.com/purefit-meals-columbia-mo/

Benefits at CrossFit COMO Being a member at CrossFit COMO has a lot of perks! Besides feeling good and looking better naked, we have many great benefits to our athletes.

Events & Seminars Each month, we host an event to celebrate ourselves as athletes. These Friday Night WODs are a great way to express your fitness and challenge yourself in a fun, safe, judgement-free competition. After the WOD, we usually partake in some lively beverages and hangout! We regularly offer seminars to help understand and improve a variety of topics including rowing, running, pull-ups, muscle-ups, swimming, nutrition, weightlifting, rope climbing, mobility, etc… These are great ways to get some additional knowledge outside a regular class! To see upcoming events, visit: http://www.crossfitcomo.com/events

Merchandise and Supplements Did you know CrossFit COMO is a Reebok Recognized affiliate? We’re pretty happy that Reebok has recognized us and thus we offer all members of CrossFit COMO 15% off MSRP Reebok Gear! To make an order, just visit our website and under the Shop link, select Reebok. In addition, our shop located behind the welcome desk at the gym has a variety of supplements and items that we personally recommend.

Game Plan Get set up with the CrossFit COMO Game Plan. Game Plan is our premier partner for supplements including whey protein, fish oil, pre-workout and more. CrossFit COMO Members receive a 10% discount on all products! These are the products our coaches take and recommend. Get started at http://crossfitcomo.gameplan.com

Driven Nutrition Driven Nutrition is one of our partners for supplements including fish oil, protein, and more…learn more at http://crossfitcomo.com/drivennutrition

Get Paid to WOD We are pretty excited to announce a unique partnership with Healthy Contributions! If your health insurance is a member of the Healthy Contributions network, there’s a good chance you can get up to $30 monthly credit towards your gym membership.

If you’re an employee of the University of Missouri, taking classes at CrossFit COMO(we’re an approved partner!) contributes to earning your $450 Health and Wellness incentive.

PureFit Meals CrossFit COMO is proud to partner with PureFit Meals to offer healthy, delicious meals right to your doorstep in Columbia, MO. In addition to our nutrition coaching, PureFit Meals is the perfect partnership to live a healthy and fit lifestyle. Use offer code: “CFCOMO” and receive 25% off your first order! http://www.purefitmeals.com Learn more at http://crossfitcomo.com/purefit-meals-columbia-mo/

Massage Therapy We highly recommend Christa Jeffries, LMT, of Fly Away Therapeutic Massage. As a CrossFitter, she knows exactly what is needed to help your body recover, release stress, and get those unwanted knots out. Make sure to mention CrossFit COMO on your intake form. Learn more at http://www.flyawaymassage.com/

Chriporactic Care Our friend and fellow CrossFitter, Dr. Sam Henley, is licensed DC and owner of Active Life Chiropractic. If you’re looking for an adjustment or a basic assessment, Dr. Sam knows how to keep you body functioning and improve mobility and stability. He assess each athlete using the SFMA (Selective Functional Movement Assessment) to understand where you are. Learn more at http://www.chiropracticcentercolumbia.com/

Membership Options and Policies Standard membership options (Up to 3 visits per week/4 or more visits per week/Student Memberships) allow for access to CrossFit COMO during scheduled class WOD-Level 1, 2 & 2+ availability, open gym and Oly Skills class. *Additional programs may require additional fees, including Mobility/Yoga Class, COMO Barbell Club, Seminars, etc.. The Ultimate membership plan includes access to all CrossFit COMO Programs unless otherwise noted.

Membership Holds Memberships may be placed on hold if the athlete is gone longer than 30 days and up to 90 days for any reason. We require notice 7 days in advance of the hold. Holding memberships require a hold end date. Upon expiration of the unfreeze date, your account will automatically become active and payment will resume. If membership is canceled while on hold, you are subject to the cancellation policy.

Payment Membership fees are deducted on the same day each month and will be auto-deducted through the WODTogether website. Payments are made through your Amazon account. Failed payments will incur a $20 late-fee if not resolved by 3rd of billing month.

Cancellation Policy All payments are done online via automatic withdrawal on the 1st of the month. Monthly dues will be prorated if you begin partway through the month. You must notify CrossFit COMO in writing no later than 30 days before the next billing cycle if you wish to cancel. If you do not meet this deadline, you will be charged for the following month. We do not issue refunds. To make changes to your membership, please visit http://www.crossfitcomo.com/forms