The Best Of Both Worlds

At IronBorn, we have a different member intake process than many other CrossFit Affiliates. Typically, a gym will hold a group beginner class or series of classes, and and at the end, they are graduated into group classes. The fine print may differ from gym to gym, but this is more or less the typical timeline. While there are benefits to this approach, we also feel that it really limits the education and assessment aspect of training, at a time when both of these factors are extremely important. With this in mind, we at IronBorn have changed both our member intake process as well as our regular memberships to include more personal time with our coaches.

When we onboard a potential client, we begin with an email exchange, and then, if we both feel the fit is beneficial, we set up a time for a fitness assessment, during which we check for limiting factors such a mobility and stability issues, and establish a performance baseline which we re test prior to graduating the client into group classes. The client works with one coach exclusively, and that coach is then assigned that client for as long as that client remains with us, so as to keep clear and open communication.

As the title implies, Personal Training programs are highly individualized, and conducted in a closed setting. These programs often have a goal in mind or an endpoint, and are an excellent means of reaching your personal fitness goals. At IronBorn, we use personal training to bring our new members up to speed prior to entering group classes, as we feel this is the best way to educate new athletes in CrossFit methodology.

While the vast majority of our clients come to us looking for the camaraderie and atmosphere of the Group Exercise program, they quickly learn the importance of building up to that point. Taking the time to learn the fundamental movements of CrossFit in a one on one setting prior to leaving their fundamentals program is extremely important (for example, if you’re reading this and are experienced with CrossFit, just think of how long it took you to learn to clean and snatch properly, it can’t be taught properly in a group format.)


Eventually our members transition training exclusively one on one to our group classes, which is the mainstay of our offerings here at IronBorn along with our conditioning program, IronFit. While we at IronBorn work to keep our group class sizes on the small side to ensure each member of our gym receives high quality face to face instruction, we also understand that instruction in group format is not the same as one on one instruction, and that each of our clients have their own personal fitness goals that bought them to us in the first place.

In order to ensure that our clients are put in the best possible setting for success, we have developed a unique membership which combines the best of Personal Training and Group Exercise. Our Hybrid memberships allow our members a set number of personal training sessions, either monthly, quarterly, or annually, while also giving them access to our group classes. We use these sessions to work on skills, develop diet plans, make adjustments to training protocols based on their individuals situations/goals, whatever our members need.

The group classes are fantastic and you will improve by attending them regularly but taking advantage of the access to your coach a hybrid membership provides will absolutely help accelerate the process.

We all know that the higher skill barbell exercises (Snatch, Clean and Jerk) have a very high learning curve, and some extra technique work with your coach could help you hit that elusive PR you’ve been chasing. There are also more than a few members who have made getting a muscle up a goal of theirs for 2016, an hour working technique privately with your coach could help you finally join the muscle up club, and the best part is it’s already included in your membership!

If you are anything like me, you’ve probably already started working on your goals for 2016 – do you have a clear idea of how you will achieve them? Whether you have a specific health and fitness goal or you just need some extra accountability, we are here to help – maximize your time in the gym and reap the benefits in 2016 to be the best year of your life!


Make sure you register for:
Renaissance Periodization Nutrition Seminar
Kill Cliff Granite Games Qualifier
Upcoming Events
Tacos and Tequila Tomorrow @ 7pm! Please RSVP on Facebook or by email!
Carnival of Fitness June 25th!
Nick Poulin takes on the work at the Ocean State Invitational June 25th!


A. Warm Up

  • “The Agile 8”

B. Met-Con #1

  • AMRAP 5:
  • 5 muscle-ups
  • 10 cleans, 155/105

*Muscle ups may be scaled to chest to bar or chin over bar pull ups. Cleans are any style of ground to shoulder you’d like

C. Met-Con #2

  • This is a “Hinshaw Inspired” aerobic capacity set
  • 5 x 15 Calorie Assault Bike, :30 rest between sets
  • Rest 5 mins
  • 4 x 15 Calorie Assault Bike, :30 rest between sets
  • Rest 4 mins
  • 3 x 15 Calorie Assault Bike, :30 rest between sets
  • Rest 3 mins
  • 2 x 15 Calorie Assault Bike, :30 rest between sets
  • Rest 2 mins
  • 1 x 15 Calorie Assault Bike
  • *You may substitute a rower for the air bike if there are not enough