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Box Wellbeing

Nutrition

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Sports Therapy

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Nutrition

Nutrition can be personal because everyone's needs, goals, and tolerances are different. Nutrition can also be confusing because for every article you will read supporting one approach, you will find another refuting the same position and taking the opposite point of view. Despite all the noise, there are a few widely agreed upon principles when it comes to the quality and quantity of your intake. It's on these foundational principles which we built The Box Philosophy in regard to nutrition.

Box Philisophy

Eat real food in sensible portions.

Minimise refined sugar and processed food as best as you can.

Explore variety to add richness and excitement to your diet.

Practise eating as a mindful intentional, and enjoyable ritual.

The Box Coach Guidance

If you are interested in discussing your nutrition or fitness goals, feel free to talk to one of our coaches and set-up a one-on-one goal setting session. Coaches are available for private training at all of our locations. We recommend working with the coach that best fits your personality, availability, and goals.

The Box BodyMetrix

The BodyMetrix™ System offers the same professional-grade ultrasound technology used by elite athletes and trainers. This high tech, cutting edge device allows you to quickly, easily and accurately make assessments. The BodyMetrix™System does all this without embarrassing or painful pinching. Assessments take only minutes and are not affected by hydration, exercise level or caffeine intake.

Sports Massage Therapy

PL Sports Therapy

Sports Massage

Sports Massage is a form of bodywork geared toward participants in athletics and sport. It is used to help prevent injuries, to prepare the body for athletic activity and maintain it in optimal condition, and to help athletes recover from workouts and injuries.

Sports Therapy

Sports Therapy Treatments. Sports/Remedial Massage. Specific muscles/fascia are targeted using a range of advanced deep techniques to relieve muscle pain. Joint mobilisation. Electrotherapy/Ultrasound. Dry needling. Kinesio-Taping. Stretching programmes. Rehabilitation and exercise programmes.

Injury Prevention

The Importance of Sports Massage
The Benefits of Sports Massage:

Sports massage has many of the same benefits as stretching, as it helps increase blood flow to the muscles, stimulate nerve endings and break down scar tissue. It also encourages tissue healing by aiding re-align damaged fibres, which ultimately improves muscular function. It is the quality of rest that is the key to effective training, of which massage can greatly improve the effectiveness. Regular treatment enables more training at a higher level and with greater safety.

Most sports require good flexibility; however stretching exercises alone aren't always fully effective due joint range restriction. E.G, the elbow joint cannot extend beyond 180 degrees, which doesn't fully stretch all the biceps muscle fibres. Where a problem affects only a small part of a muscle, the majority of healthy fibres can stretch sufficiently to accommodate the full range without having any effect on the damaged area. SMT techniques can stretch specific areas of tissue, irrespective of range of movement.

Pip Latham Sports Therapist BSc (hons)

Pip is a sports therapist with 6 years experience and after graduating from university she started her career.
Pip has worked with a number of sports teams, Marathon runners and elite cyclists, professional golfers and CrossFitters.

For the pst couple foyers working as a mobile therapist Pip is now excited to be setting a full time business situated at The Box, Pip has always had the desire and drive to set up her own business to aid recovery and treat injuries and that what PL Sports Therapy is al about.

Pip is passionate about dealing wit sports injuries and rehabilitataing individuals back to sport and full time fitness on a daily basis.

Starting very very soon at The Box Reebok.

Frequently Asked Questions

GENERAL
WHAT'S THE BOX ALL ABOUT?

Everyday the BOX coach's deliver this message to our members utilising our programming and session plans. We use the very same tools everyday to deliver amazing workouts and develop excellent coaches. The BOX provides you the tools to bring a world-class experience to your community everyday. We are excited for you to begin your journey as a member of the BOX.

WHY THREE MAIN PROGRAMS?

Since we started in 2011, we offered one very effective program to our members to help reach their goals. Since then, we have developed two additional programs, BOX30 and BOX45, to provide a more comprehensive offering to our members.

BOX60 is our version of constantly varied, functional movements at high intensity. This is CrossFit at it's finest - refined to be the absolute best programming out there. BOX60 is our flagship program and it's incredibly effective - train to be ready for anything!

BOX45 is always strength/Skill plus metcon, everyday. It's a foundational strength program that gives athletes more exposure to the barbell while also getting in great workout.

BOX30 is simple but potent. It eliminates the barbell and most complex gymnastics movements but still packs a punch! Everyday your athletes will sweat through fun conditioning workouts. Why three programs? Well, we recognized a few trends in our membership base that eventually led us to diversify our offerings...


Time - Our members desired effective workouts whether they could spend 60, 45, or 30 minutes at the gym on any given day. With only one program option at 60 minutes, we were leaving some members without an appropriate option.

Type - Our members desired a variety of workouts with clear distinction and expectation. Our programming now clearly provides these options with clear goals for each.

Goals & Experience - Our members desired a certain type of experience with more consistency than a single program provided. Our members had a wide variety of goals, but we had only one program. Today, we regularly offer all three programs to provide an effective workout to any individual regardless of experience, ability or skill.


All of our programs deliver an extremely effective workout by incorporating functional movements; however, the movements, loading, degree of variance, and level of complexity differ across all three. No matter which offering you choose to experience you can expect that the class will be expertly coached, true to our overall mission, and scalable to any level of fitness or ability. This has been key to our success.

A BRIEF OVERVIEW OF YOUR THREE MAIN PROGRAMS, BOX60, BOX45, BOX30?

BOX60 - is our take on high intensity training, and it doesn't get any better! Inspired by our 60-minute class, the BOX60 program offers the opportunity to gain exposure to the widest degree of complexity, loading, and variance. In our BOX60 program, all movements, loads, and time domains are fair game. Workouts can last anywhere from less than 10 minutes to 30+ minutes, but most workouts will last anywhere between 10-25 minutes. Workouts are highly varied in duration, format, and type. Each session will be different, and athletes need to be ready for anything! BOX60 is perfect for anyone interested in high intensity training and looking to build a well-rounded brand of fitness. BOX60 workouts can be very challenging, but all BOX60 workouts can be scaled for any ability level whether newer or more advanced athletes.

BOX45 - offers daily strength and skill training along with effective metcon-style workout. Inspired by our 45-minute class, BOX45 incorporates daily strength-based movements with a workout to build a solid foundation. The movements and workouts in BOX45 focus squarely on building a strong base and providing daily exposure to strength training. In BOX45 athletes will learn how to squat, press, pull, and clean through daily strength progressions. Athletes will also gain exposure to common bodyweight, gymnastic, and monostructural movements. If you are newer to this style of training, this program is a fantastic introduction to complexity, loading, and variance. If your athletes are more advanced, BOX45 helps develop mechanics, consistency, and intensity in foundational strength and moderately complex movements.

BOX30 - is the ultimate high-energy conditioning training. Workouts typically last anywhere from 10-15 minutes and always incorporate simple yet potent movements. Inspired by our 30-minute class, BOX30 combines bodyweight, rowing-biking-running, and simple weight lifting movements for each workout. BOX30 workouts will improve athlete's conditioning regardless of skill level and can be performed in nearly any location with very little equipment. BOX30 serves as the perfect option if athletes are focusing on their conditioning, need a quick workout, just getting started, or on the road.
CAN YOU PROVIDE MORE INFO ON YOUR PROGRAMMING PHILOSOPHY FOR BOX60?

Sure can! Our goal with our BOX60 program is the long-term fitness and health of our athletes. We are programming for the greatest degree of general physical preparedness for a very broad audience -- we want our athletes to be extremely well-rounded! We firmly believe the best way to accomplish this goal is through the smart application of variance, intensity, and functional movements. The BOX60 program is definitely challenging for athletes and will expose weaknesses quickly. With that being said, everything we do is scalable -- this means that every workout can be appropriate for both your fittest athletes and your newest athletes.

When we are programming BOX60, we are building workouts with a certain avatar athlete in mind -- the "fittest" athlete in your gym. However, you will notice that in BOX60 we always prescribe (2) sets of loading, BX1 and BX_2.


For Example: Thruster (135/95)|(95/65)

We refer to"RX" as the BX1 loading range, in this example (135/95). This is loading range is programmed toward "fittest" athlete avatar. BX2 loading, in this example (95/65), is programmed toward an "average" athlete avatar. Not only does this helps us stay on track and avoid biasing the program to our own strengths and weaknesses, but also it allows our members the opportunity to see more realistic loading ranges and gives coaches an easy scaling option for loading.

For our "fittest" avatar in BX1, we consider this athlete to be a low-mid level "Regional" type of athlete. They have all the skills and can move most loads but they are not the absolute best in the world. For our BX2 avatar we are considering your "average" athlete. They have most skills and can work well with moderate loads but they still have a lot of room to grow. In BOX60, we always display these two loading ranges in order to give athletes a good idea how to scale the workout but also to make the workout more approachable for those who never get to "RX" a workout. We have found this approach to be very effective.

Now, not only are we programming for the greatest impact on "fitness" and "GPP", but we are also programming to make sure our workouts are practical and fun. This is essential in operating a for-profit business. We know that you are bringing these workouts to life in a class environment and members need to enjoy the workouts. We always do our best to make sure the workouts are as practical as possible for the owner and coaches and as fun as possible for the members. One of the best ways to get your members fired up about the program is for YOU to be fired up about it. If you and your coaches are bought in, the members will follow suit.

A question we get asked a lot is about rigid cycles and linear progressions. We do not believe these are effective for the population we work within. There are far too many variables to make these types of structures effective for a group fitness environment. By definition, rigid progression is not variance. How do you create results then? We create adaptation, growth, and results through a consistent exposure to a broad range of stimulus. We have long term goals and targets for all of our programs as well as short term focuses every month; however, we do not create rigid cycles. Our program is extremely effective at promoting fitness and GPP for all participants and that is our ultimate goal.

We do however employ structured benchmark testing. In testing our fitness against specific workouts, we employ both classic benchmarks and NCFIT specific benchmarks throughout the year. For some benchmarks, you will see the workout repeated 2-3x a year to measure progress while others will only be retested 1x a year. These benchmarks are defined at the beginning of the year by the NCFIT programming team.

Overall, what we hope you find in our BOX60 is an extremely effective, fun, and challenging (but scalable!) program that will allow you to focus more on developing your business than developing workouts.

WHAT ARE SOME OF THE MAJOR TRENDS IN YOUR BOX60 PROGRAM?
In programming BOX60, we definitely have an NCFIT signature on the program that makes it unique compared to other programs out there. Through our program tracking and analysis, we monitor these trends to make sure that we are staying on target and not placing too much unwanted bias in one direction. We are extremely confident that we developed a winning formula - workouts that are extremely effective, fun, and practical.

In comparison to a very "traditional" functional training program, here is where we stack up. Overall, we trend slightly longer and with slightly higher volume. Most of our workouts exist in the 10-25 minute range. We will test the sub-10 time domain but we will always make sure those days have enough meat on the bone for the members to feel they got their money's worth. We also include more AMRAP and EMOM style workouts than a "traditional" program. We still employ plenty of For Time workouts and other unique formats. This subtle bias is not noticeable unless you do the math over the course of the year.

Perhaps the two most noticeable differences between our program and a "traditional" approach are -- 1.) We commonly include Partner Workouts (1x a week or every other week), and 2.) We do not program single modality work alone. Let's tackle partner workouts first...we love these. It's a great way to build community, reduce the workout stress for athletes, and gets people working together. These workouts can be some of the most memorable days in the gym! As for single modality work, we love it and appreciate it but we recognize a huge dip in member attendance for workouts such as a: 5k Run, a 1k Row, or 30 Muscle Ups alone. On days where we test these type of single modality efforts they will often be paired with other work, show up as a strength/skill session, or "hidden" in a workout. We believe that is not only effective for testing these modalities but also make for a much better athlete experience.

CAN YOU PROVIDE A BRIEF OVERVIEW OF YOUR AUXILIARY PROGRAMS?
BOXBURN -- BURN is our special spin on fast-paced interval training. Workouts for BURN involve very little equipment and can be performed almost anywhere -- at the gym, at home, or on the road. Every workout involves four different station rotations and typically last between 10-20 minutes. In BURN, athletes will work through each station for a short period of time then move to a new station. Workouts will always challenge athletes to push themselves through the burn! BURN is perfect if athletes are looking for high-energy interval training, want to focus exclusively on light conditioning, or need a quick workout that they can do anywhere!


BOXCOMPETE - COMPETE is a competitive track programming designed by NCFIT. COMPETE pays homage to NCFIT's rich history of success in the sport of fitness while paving the way forward for a new breed of competitor. The goal of this program is twofold - first, to provide athletes with a strong foundation and specific tools they need to succeed in competition, and second, to grow a strong community of like-minded athletes eager to better themselves physically, mentally, and emotionally. Every session of COMPETE contains 3 parts - Part A, B, and C. For more info about priorities and completion, please visit nc.fit/compete. Sessions typically last anywhere between 60-90 minutes.

WHAT EQUIPMENT IS RECOMMENDED FOR EACH PROGRAM?
Overall, we recommend having access to all equipment commonly found in a functional fitness gym as well as the proper amount of space to deliver the programs in safe, effective, and fun environment. Below you will find general equipment recommendations for each of our programs.

BOX60 & BOX45 - Both programs will require access to a full functional fitness set-up including all common equipment like barbells, plates, and pull-up structure. In addition to common items, dumbbells, slam balls, rowers, and bikes are used regularly. Less common equipment like sleds, GHDs, heavy d-balls, or skis will typically not appear in workouts; however, if any of these items do appear a common substitute will be included in the session plan.

BOX30 - This program commonly employs basic equipment including: dumbbells, kettlebells, jump ropes, boxes, wall balls, slam balls, rowers, bikes, and rings. You will not need access to barbells or a pull-up structure. For weighted objects you will commonly need light to moderate loads. Occasionally, plates may be incorporated; however, barbells or racks will not be utilized.

BOXBURN - This program only employs a limited set of equipment including: dumbbells, jump ropes, boxes, rowers, and bikes. You will not need access to any other equipment to complete the BURN program.

BOXCOMPETE - Will require access to a full functional fitness set-up including all common equipment like barbells, plates, and pull-up structure. In addition to common items, dumbbells, slam balls, rowers, and bikes are used regularly. Less common equipment like sleds, GHDs, heavy d-balls, or skis will typically not appear in workouts; however, if any of these items do appear athletes can substitute as needed.

WHY ARE THERE NO WEIGHT OR HEIGHT PRESCRIPTIONS FOR BOX30?
You will notice that we do not include any weight or height prescriptions for BOX30. This is intentional! Every workout that is prescribed for BOX30, we leave the choice on these elements to the athlete and coach. It is meant to be a collaborative decision between the coach and athlete. Coaches should guide athletes toward an appropriate workout based on the intended stimulus, athlete's goals, athlete's experience, and current physical and mental state. We do not want this program to have any barriers whatsoever, and we realize that sometimes even "suggested" weights or heights can be tough for athletes to comprehend. In this way, we can offer a program that is barrier-free and can be adjusted easily to suit the needs and goals of any athlete.

SESSION PLANS & PROGRAMMING

WHY DO YOU OFFER SESSION PLANS ALONG WITH YOUR PROGRAMMING?
If our programming is the overall recipe for success, the session plans are the secret ingredients to ensure an amazing outcome every single time! BOX60, BOX45, and BOX30 all come with a detailed session plan everyday to help bring the class to life in an effective, fun, and exciting way. At NCFIT, all of our coaches review the session plan well in advance of class order to deliver the best possible product for the members. Our session plans provide the guidance a coach needs to run a great class. Not only will coaches be prepared to run great classes, but also this is the best way to develop your team over the long term. When your coaches read and study our lesson plans they are getting better. They further their education every single day. This is the best way to develop your team, hands down.


Our session plans have vastly improved the experience of our members and furthered the development of our staff. Your membership in the NCFIT Collective gives you access to every session plan, every day for each of our main programs.

WHAT MAKES YOUR SESSION PLANS DIFFER FROM THE REST?
At NCFIT, we are fortunate to have a dedicated team of individuals whose sole responsibility is programming and planning. From initial draft to final execution, our programs and plans go through rigorous review and testing. Our team consists of some of the best in the industry with thousands of hours of coaching experience and achieving the highest regard among professional trainers. We realize that we are very lucky to have such a dedicated and committed team, and we'd like to share that with you. Your membership in the NCFIT Collective gives you a peek behind the curtain and allows you and your coaches to benefit from world-class programming and session plans.

CAN YOU PROVIDE A BRIEF BREAKDOWN OF WHAT A SESSION PLAN CONSISTS OF?
All our main programs are paired with a session plan for every single class, every single day. Your coaches will benefit from a consistent outline, plan of attack, best practices, tips & tricks, and notes from NCFIT's programming team. Session plans are included well ahead of time to allow your coaches to review, plan, and execute. Your coaches will gain confidence and progress their development through studying the session plans and watching our daily coaching tip videos. In our line of work, stellar and consistent coaching is critical for continued success and growth, our session plans will get you there.

Our session plans follow the following charter to ensure the best possible classes, long term development, and unified coaching structure...

WORKOUT OF THE DAY - Each session plan is focused around the workout for that day, for that specific program. Our workouts follow our programming methodology and are designed to be inclusive while intensive.

HIGHLIGHTS - Gives your coaches an executive summary of the workout. Here, coaches will see short statement outlining the Goal, Focus, & Time. The goal is the athlete goal for the workout. The focus is the coaching focus for the workout. The time is the amount of time needed for all working sessions.


INTRO - Here, your coaches will be introduced to the workout (format, type, kind, duration, etc.). This section is great for familiarizing yourself with the overall day. The Intro also covers any notes or highlights we feel would be particularly important to know before reviewing the rest of the session plan.

STIMULUS - In this section we review the desired effect and feel of the workout. The stimulus will help coaches define the workout, explain the workout, and scale the workout to ensure all of your members are finding a similar stimulus. This is critical.

TIMELINE - We also provide a rough timeline for every class. Here, we include a breakdown of the class based on structure and focus. Our timelines create broad overviews of each class to keep coaches on track to ensure they deliver all important material, properly administer the workout, and build community.

WARM-UP - Every plan outlines a suggested warm-up based on the workout for that particular day. Warm-ups are provided for both general readiness and specific skill development. Our warm-ups get your athletes ready for the workout in an effective and well-planned manner. The warm-up is customized based on that day's workout and timeline.

TEACHING - In our teaching section your coaches will find teaching points, tips, and tricks to help more effectively coach, communicate, and correct movement. This is where you will find you plan for presenting, refining, and drilling movement. The teaching section, just like all the other sections, are specifically tailored for that day's workout. Teaching help guide coaches with valuable kernels of knowledge that they can share with each other as well as share with the class.

SCALING - Every day we provide common scaling options for nearly every movement we include in our workouts. Our scaling recommendations are tailored to that specific workout and stimulus. This reference guide will allow your coaches to review our scaling recommendations prior to class to be better prepared and better able to administer an effective class for every member.WHAT'S THE DIFFERENCE BETWEEN A "TIME CAP" AND "HARD CAP"?

Both of these note a suggested "end" for a workout. A workout that notes a "Time Cap" means that we suggest a specific amount of time for the workout. Time Caps are merely suggestions and not necessarily rigid. With a Time Cap, there is more room for adjustment. For example, if a coach wants to extend the cap for a particular athlete or the group as a whole, the Time Cap can be adjusted. Despite their flexibility, we still suggest that coaches understand the amount of time the workout should take as this commonly lines up with the intended stimulus. Time Caps are our way of helping ensure that all athletes stay within a general time window.

Hard Caps are meant to be more rigid. When a "Hard Cap" is attached to a workout, that means the workout was specifically designed to end for everyone at that time. We've built the workout to end because we do not want athletes working for any more time that noted.

It should be noted that ultimately the decision is up to you, the owner or coach, whether you want to honor these caps. You may choose to employ them in the same way we do or you might choose to not have a cap for the workout.

We have 3 main designations: timeline measure / time cap / hard cap.

Timeline Cap - The timeline measure is used most often. This when we specify how much time we suggest for the workout without assigning a formal cap. This gives you a lot of flexibility but as mentioned here above the stimulus will outline what we are generally thinking.

Time Cap - Next, the time cap...this is where we think the workout should be capped around that range. We believe in these cases going too much longer is getting too far away from the intended stimulus.

Hard Cap - Lastly, the hard cap...this is where we 100% think the workout should be capped. This is where scaling is the "most" crucial (it's always crucial ;)) but here we really want athletes to make the cap. In these cases, adjusting the workout to stay within the specific range is the goal for everyone.

Now...you have the freedom to keep the caps, look at em, choose em sometimes, extend them up or down. Doing so with the knowledge of why is important. We are designing our BOX60 workouts in the prescribed, BX1 versions for the "fittest athlete in the gym". They can move most loads / have most movements / high level of fitness. We offer the BX2 loading for the above-average athlete but more in the middle of the spectrum. We program this way because programming down will never achieve what you want. We are definitely conscious not to make the workouts unrealistic and that's why they go through so much testing.

The stimulus portion of the brief will guide you on how to think about the workout and make adjustments as needed. Scaling should be a normal / appreciated thing in gyms. I scale workouts...our coaches scale workouts. It's just adjusting the workout to get the most out of it. The Fran example was given above...I love that example and I agree with how it was framed. The one thing I would add is that sometimes, you gotta let the athletes get the 'ol RX win / take their lumps every now and then. No need to ALWAYS bring someone down or ALWAYS push them one way. Most of the time we should be scaling to hit the stimulus head-on but every now and then when the time is right and you feel the athlete can move safely but they might not be getting the exact stimulus...it's okay. Make it a conversation and use your best judgment. At the end of the day understanding WHY you are doing something is the key.

HOW SHOULD WE READ TEMPO WHEN IT'S INCLUDED IN A WORKOUT?
Sometimes we will include a tempo prescription for a movement. This is the particular cadence that we want the movement performed. Tempo will commonly be listed like:

Example: Back Squat (40X1)

The First number (as in 40X1) is the amount of time you should take to perform the Eccentric portion, or, the lowering of the weight or exercise. In this example, 4 which is :04 on the way down.

The Second number (as in 40X1) is the amount of time to hold the weight/pause at the bottom of the exercise. In this example, 0 which is no pause.

The Third number (as in 40X1) is the amount of time you should take to perform the Concentric portion or the raising of the exercise or weight. In this example, X. An X anywhere indicates as fast as possible, i.e. explosive (but still maintaining good form).

The Fourth number (as in 40X1) is the amount of time to hold the weight/pause at the top of the exercise. In this example, 1 which is a :01 pause at the top.

HEY, WHY DON'T I SEE A LOT OF STRETCHING DONE PRE-WORKOUT?
Good observation! Our warm-ups serve (3) distinct goals. We feel these are the most important goals to accomplish in order to prepare athletes for the type of training we do. 1.) Raise core body temperature and get the athletes sweaty...this is a age-old precursor to training. All of our daily warm-ups are designed in one way, shape or form to get the athletes from a 'cold' state to warm. 2.) Move athletes through an appropriate ROM...we want to start getting athletes to move their joints (in particular the ones being called upon in the workout) through a full ROM. We do this by employing low load or no load functional movement. 3.) Last, we want to transfer skills to the athletes that will be helpful for the workout. You will notice that many of our warm-ups serve as building blocks for the workout...this is very intentional. Athletes can learn and practice key motor patterns in this lower stress environment that will serve them well in the workout to come. Now, we don't 'not stretch'. We often will include dynamic stretching pre-workout as part of the warm-up, and on occasion you will find stretching as part of the cool down after the workout. One of the biggest reasons why we don't often include long, slow 'cold' stretching pre-workout is the prevailing research that notes this type of pre-workout activity is detrimental and can lead to injury.

ARE THE WARM-UPS 'SUGGESTED' OR 'PRESCRIBED' AND HOW SHOULD WE APPROACH THEM?
All of our warm-ups are suggested based on our best recommendation for that particular workout. They are built specifically to support the workout of the day. And when we are building the warm-up, we are thinking of a group of hypothetical athletes standing in front of you at the start of class. Now, obviously this group doesn't exist...and that's the reason they are 'suggested' vs. 'prescribed'. We believe that warm-ups should be tweaked a little to fit the needs of the group that is standing in front of you for class. Depending on the size of class, time of day, experience of the group, presence of veterans or newbies, etc. that coaches should think critically about the warm-up before just putting the athletes through the paces. Now, that being said...more often that not our warm-ups turn out to be great for most groups. However, that doesn't mean you might not have to tweak something here or there. Warm-ups are also a great place for coaches to express their individuality or try something new in a lower risk environment. Perhaps you heard of a new drill or game, or maybe you want to lead the class through something you think might be better for your group that day...that's great! As long as you do so intentionally, thoughtfully, and carefully. We would also suggest adhering to three key criterion for an effective warm-up...1.) Raise core body temperature and get the athletes sweaty; 2.) Move athletes through an appropriate ROM; and 3.) Last, transfer skills to the athletes that will be helpful for the workout.

WE NOTICE THAT WEEKLY YOU INCLUDE FINISHERS & COOL DOWNS - WHAT GIVES?
About 2-3 times per week in our BOX60 program you will see a Cool Downs or Finishers. These additional sections will also sometimes be labeled as "Optional"...we will explain that in a minute. We love these additional elements! In our own gyms, we have found tremendous value in the Cool Down and Finisher additions for giving athletes time to rest, restore, recover, work on skills, try something new, or get in some good 'ol fashioned accessory work. Most of the time, these sessions are not for time and meant to be done in a 'less stressful' environment. We want the athletes to be interacting with one another and the coaches. We want there to be a good mix of conversation and work. And just as valuable as the physical benefits we see from these session as the social and cultural benefits. We get great feedback from our members about the time spent during Cool Down or Finishers...where they feel they can take a deep breath or work on some of their 'show' muscles. These work wonderfully in our gyms, and that's the main reason we also provide them to you. Now, this whole 'Optional' thing. That simply means that the Finisher or Cool Down isn't built into the formal timeline for classes and coaches can either choose to work it back in or have the athletes hit the extra work on their own. The best part about all of this is that is you love the extra work - awesome, include it and get after it! But if you aren't feeling the extra work - that's okay, you can pick and choose what you want to offer to your classes.

Month-to-Month Memberships may be terminated, without penalty with a minimum of fifteen (15) days advance written notice of the billing date. Written notice stating that you are canceling this Month-to-Month Membership Agreement.
AM I "GRANDFATHERED" INTO MY MEMBERSHIP PLAN AND PRICING?
Yes, you will be grandfathered into your membership plan and pricing for as long as the membership plan you enroll in is offered and as long as you remain an active paying member in good standing.

WHERE CAN MY MEMBERS VIEW THE WORKOUT OF THE DAY.
you can find our workout posted on our website, social media and when you are amber you will have access to our Sugarwod personal app and training log.