Holy City CrossFit

Up 2 lbs on Monday morning after a clean weekend?
That’s 1 data point, not the final verdict.

Fat doesn’t move fast, nobody gains 2 lbs of fat over a weekend - watch the trend over the weeks, pay attention to how lifts feel and how clothes fit. Not just the number on the scale!
Body weight is a dynamic metric that reflects water, sodium, food that’s still digesting, and muscle repairing from a previous session.

Want to know more? Check out our blog this week .com

Do you know how much protein you get each day?

If that’s not you, the gap in your game is your training threshold.
This is the point where mechanics break down under load/fatigue.
- train under it, you build a pattern.
- train at it, you adapt.
- train past it, you risk injury.

Same@rule for every athlete, different dose! Full breakdown coming Monday on our blog🤘🏻

A systematic approach to providing feedback to everyone in the room 🤘🏻
Coaching comes first. Always.

Simple. Not easy.

Get movement down right, hold it down under fatigue, then crank up the pressure. Coaching means holding the standard in every part of the program: movement in the gym, consistency with nutrition, and accountability where it counts.

Not just another personal training program where your trainer watches your form for an hour and says “see you next week”

Core Coaching is built around your body recomposition and constant connection to your coach. Less guess work, more adjusting, and real time feedback on your progress.

One of our clients dropped 10lbs in 12 weeks without changing his training.
Same workouts he’d always done. Zero nutrition experience walking in. No crash diet, no gimmick.
The difference: someone was looking at his numbers every single week and adjusting the plan based on what they actually showed.
We closed the gap with feedback.
You can outwork a bad plan for months and see nothing move. Or you can have someone reviewing your data weekly and course-correcting before you waste another 4 weeks on something that isn’t working.

That’s Core Coaching - a 1:1, data-driven body recomposition program. More on exactly how it works over the next few days.

Thank you to EVERYONE that came out to do something hard with us this Memorial Day!

We appreciate every single person that came in and gave their morning to honor something a little bigger 🤙🏼

see yall soon!