Woodslawn Fitness

One of the biggest mistakes people make with fitness?

Trying to jump straight into the deep end.

They get motivated, go hard 5-6 days a week, and a few weeks later they’re burned out, injured, or gone altogether.

That’s exactly why we built our On-Ramp process at Woodslawn.

Before joining classes, every new member spends time one-on-one with a coach learning movements, building confidence, understanding modifications, and finding the right starting point for their current fitness level.

At the same time, we help introduce you into the right classes and community so the process feels supportive instead of overwhelming.

The goal isn’t to survive workouts.
The goal is long-term success.

“I not fit enough for CrossFit.”

We hear this all the time in our consults.

And honestly, we get it. Most people picture what they see online: competition workouts, handstand walks, and people barely surviving workouts.

That’s not Woodslawn.

Most of our members are just people looking to get a little stronger, stay lean, clear their head, and be part of a community that actually notices when they walk through the door.

Tom is a great example of who we are at Woodslawn: dad, husband, business owner, and one of our consistent 7 AM members.

That's Woodslawn.

We can't wait to meet you

This is Jack, son of Jason, and a high school soccer player.

A quick warning:
Don’t try to keep up with this kid on the 400s.

He absolutely lights his shoes on fire.

Jack started with us a few months back after his dad joined following one of our Bring-a-Friend events.

Just like his dad, Jack went through our On-Ramp program, receiving one-on-one coaching while being gradually placed into the right classes by his coach.

Now he’s building strength, improving conditioning, and bringing some serious speed to the gym floor.

We take your fitness seriously.

Your onboarding? Also serious.

Post-workout?

Well… the picture speaks for itself.

You'll start in our On-Ramp process: a combination of one-on-one coaching and curated class or session selection to help you learn the movements, build confidence, and find the right fit.

From there, you’ll have two paths:

Small Group Strength
Consistent days and times, an 8-week strength plan, more coaching, form correction, progress tracking, and accountability.

Our newest 10:00 AM option is already full, and our next Tuesday/Wednesday 6:00 AM option opens in 3 weeks.

Three 6 AM spots are already claimed.

CrossFit Classes
We currently have room for 8 new people in our CrossFit classes.

You’ll go through the same great On-Ramp, just geared toward CrossFit: learning the movements, building confidence, and getting ready to join classes safely.

If you’ve been watching from the sidelines, this is a good time to start.

Our WellFed Nutrition program is built for busy professionals who know nutrition matters, but aren’t sure where to start.

No quick fixes. No diet culture. Just simple, sustainable habits that fit real life.

Whether you work from home, travel often, want to build lean muscle, or lose body fat without feeling overwhelmed, Jonathan and Anna are here to help.

Jonathan, PN-L1, loves helping newer athletes and those 50+ build confidence with nutrition, energy, recovery, and consistency.

Anna, PN-L1, brings a practical, supportive approach and loves helping people who “know what to do” but struggle to stay consistent.

Need help getting started?

Reply LEARN and we’ll send over our favorite nutrition PDFs and get your InBody scheduled.

This is Chris- super strong dad, work from home attorney who makes time everyday to prioritize his fitness! You can bet he'll be signed up for our next in house event!

Small Group Strength In-House Comp details:

June 27th
First heat: 8:30 AM

Three lifts:
Bench Press
Back Squat
Deadlift

Three attempts per lift.

And yes, CrossFit teammates, we want you in.

We’ll have individual totals and team totals because everything is better with organized peer pressure.

Sign up on the whiteboard in the smaller room.

Yes, coaches will be “helping” you sign up.

This Saturday, our next seminar starts:

Handstands + Toes-to-Bar.

We’re taking the same foundation you’ve been building in the push/pull seminar:

Midline control
Shoulder stability
Pressing strength
Pulling strength

And applying it to two movements that need all the above and look super cool!

And if you don't care about handstands or toes-to-bar?

Thats cool. But, you probably care about:

A stronger core
Healthier shoulders
Better low-back stability
More confidence moving your body
Looking slightly less panicked when things get gymnasty

The new Handstands + Toes-to-Bar seminar can help you with all that and more!

We start this Saturday.

Spots are limited.

Reply HANDSTAND if you want in.

If you asked anyone in this photo why they come to Woodslawn, you’d probably get a different answer from each person.

Different goals.
Different reasons.
Different starting points.
Different schedules.
Different levels of experience.

But almost everyone would mention some version of the same thing:

The benefit of working out with other people.

Not just because group training helps with consistency, though it absolutely does.

But because being part of a community makes showing up more enjoyable.

That matters.

Whether someone is in our CrossFit program, Small Group Strength, Legends 65+, or private training, our goal is never to just throw people into a random workout and hope it works out.

We take the time to sit down, learn about your goals, understand what you need, and then recommend the program that actually makes the most sense for you.

Because fitness works better when it fits your life.

Last week we had an InBody scan conversation that perfectly highlighted why we use this tool.

Body fat? Stable.
Skeletal muscle? Moving in the right direction.

Both are AMAZING

But...

Energy? Blah.
Hunger? Operating at toddler-pasta-level intensity. IYKYK

After a quick conversation, we realized the problem probably wasn’t “lack of discipline.”

It was an unintentional too low of a calorie deficit.

This is why we don’t guess.

The InBody helps our coaches look at the full picture:

Baseline BMR, body fat % and skeletal muscle trends and then compare it with your energy, training volume and most importantly, your lifestyle.

Because eating less and training more without understanding your baseline is a fantastic way to work really hard, feel exhausted, and wonder why nothing is changing.

If you’d like help getting started, reply LEARN and we’ll send over some of our favorite nutrition PDFs and get your InBody scheduled.

Today is Murph.

Unless you’re an ultramarathoner or love long bike rides, this will likely be your longest effort of the year. Expect 60+ minutes of work.

The weapons in the photo above absolutely crushed it on Sunday and man oh man did it make use happy to see them drinking and eating before and after their efforts!

So, yes come fueled for every workout, but especially this effort.

Two areas to consider today and for the future:

Hydration
A simple starting point:
Bodyweight ÷ 2 = daily ounces

180 lbs → ~90–100 oz/day

Then add another 20–30 oz per hour of training.
If you’re sweating a lot, electrolytes help significantly.

Carbs Before Class
A small carb snack 30–60 minutes before training can make a huge difference in energy and performance.

Heat start times are 8:15 and 10 am- Please arrive no less than 10 minutes before!