Progression is everything. Here’s the exact overhead squat progression I use at Coast Range in both my group classes and my Parkinson’s classes to build mobility, stability, and confidence before adding load. Simple steps → Better positions → Better athletes. Full breakdown inside the video.

Your Complete Onramp Guide for Developing Coaches “If you want great coaches, you have to build them — not hope they show up.” Hey everyone 👋 I just dropped a brand new resource called “The Bullpen.” Check it out in the "classroom" tab above. This is the same system I use at Coast Range CrossFit to take interested or brand-new coaches from zero experience → confidently running classes on their own. It’s a complete coach development roadmap — step-by-step modules, expectations, timelines, evaluations, and mentorship checkpoints. Everything a Coach Developer or Affiliate Owner needs to grow their staff from the inside out. This is plug-and-play. You can customize it for your affiliate, hand it to your staff, and start developing your next great coach today. 💬 How You Can Help Spread It If you know another affiliate owner or coach developer who’s struggling to onboard or level-up their coaching team, tell them about The Academy. Let’s keep raising the standard of coaching — together.

Whether you’re working out at home, traveling, or just want to dial in your prep before class — these videos are for you. 🎥 Follow-Along Dynamic Warm-Up Hit play and move with me. Perfect for starting any workout fast and safely — no thinking, no guessing, just solid movement. 🎯 Detailed Stretch Breakdown Learn exactly what each stretch should feel like, how to do it correctly, and how to unlock more mobility and performance every time you warm up. Use these anytime you train, whether you’re here at CRCF or out in the world doing your thing. This is how we start every workout at CRCF. Don't be afraid to add it to your's as well :) https://youtu.be/tyNTSysT80A?si=AryXjmFeYep4dtIC https://youtu.be/WpbKUwmraJw?si=9Sp9h7nffJtUt4IC

Maybe your why is personal. “I want to be the kind of dad who can play, wrestle, and hike with my kids long after they grow up.” “I want to fuel my mind and body so I stop feeling numb and start feeling alive again.” “I’m breaking generational cycles. It starts with me.” When you move from motivation to mission, everything changes. You don’t have to work out anymore. You get to work out. You don’t force yourself to eat better.You honor yourself through better nutrition. You don’t drift through life.You lead. That’s why having challenges or seasons of focused effort aren’t just physically beneficial — they can reconnect you with your why. Not because of the score or the check-ins.But because you’re doing something hard with intention, not impulse. ⚡ The Power of Doing It Together Let’s be real: trying to do all this alone is brutal. Life gets loud. Work gets heavy. Family needs you. That’s why surrounding yourself with other people who are on the same path is a game-changer. Especially people who aren’t just hyped for a week, but are building a life around what actually matters. When a group of dads commit to showing up together in November, when a gym community begins a nutrition reset in January — these aren’t fitness fads.They’re containers for clarity. Places where people remember: - Oh yeah, I said I wanted to be strong for my kids. - I promised myself I’d stop coasting and start leading. - I’ve had this voice in me calling me to level up — and I’m done ignoring it. These aren’t challenges for the sake of challenge.They’re opportunities to practice living in alignment with your why. To remember who you said you wanted to be. To take the first (or next) step back into your integrity. 🔁 The Truth That Will Change Your 2025 You don’t need to wait for a New Year’s Resolution.You don’t need to feel ready.You don’t need to do it alone. You need to remember your why — and then do something that keeps that fire lit.

It’s not just certifications on a wall. It’s not just calling out cues or writing workouts on a whiteboard. A good coach is someone who cares deeply — enough to know your name, your story, your aches and pains, your wins, your losses, and everything in between. A good coach pays attention. Not just when the clock starts, but when you walk through the door. They know when you’re moving well and when you’re hiding something behind that forced smile. They know when to push and when to simply stand beside you in the grind. A Standard That Starts With You Coaching isn’t about telling others what to do. It’s about holding yourself to the same standard you ask of your athletes. - If you demand full range of motion, you’d better be the one squatting below parallel. - If you tell people to fuel their bodies well, you’d better be the one eating like it matters. - If you preach sleep, recovery, and discipline, your life should reflect that standard — not in perfection, but in consistent effort. Great coaches don’t lead from the back. They lead from the front — by example. It’s More Than Movement Yes, movement matters. A good coach will correct your form even when it’s uncomfortable to do so. They’ll call you out on lazy reps, because they care more about your longevity than your ego. But a great coach also sees beyond movement. They understand that sleep, nutrition, stress, mindset, and community are all part of performance. They hold space for all of it. They check in, they listen, they notice. It’s Not About You A good coach knows this isn’t about their PRs, their body, their highlight reel. It’s about you — the person showing up on tired days, sore days, scared days, strong days. The best coaches understand the responsibility that comes with trust. When someone gives you their time and their effort, you owe them your presence, your attention, and your standard. Living the Standard Here’s the truth: people don’t follow words, they follow example. If you live the standard — in how you move, eat, sleep, recover, and treat others — you don’t have to say as much. Your actions will speak louder. Your athletes will rise to match the energy you bring, the expectations you hold, and the care you give.