Trainer & Client Expectations

For those new to CrossFit Centurion, here are some basic guidelines as to what you can expect:

The role of a "Trainer" at CrossFit Centurion is the following:

1. Provide instruction on proper form and general safety.
2. Provide guidance on scaling load and intensity of workouts appropriate to age, sex, and fitness level.
3. Provide motivation, encouragement, and support to all participants.
4. Fully avail ourselves to all clients, their questions and requests anytime. If we don't have an answer, we will get one! Let us know what you want, need or would like to change and we will make it happen!
5. Do the same workouts as participants (not necessarily at the same time). We believe in our program and we lead from the front. 
6. LEARN! We learn from CrossFit, other S&C coaches and programs, each other and our clients. We are open to suggestions, criticism and help to improve our service and knowledge base. We pass that knowledge onto clients to improve your fitness and health! 

The role of a participant at CrossFit Centurion is the following:

1. Arrive properly hydrated - drink water, bring a water bottle or sports drink with you.
2. CrossFit is very challenging - Leave your ego at the door! There is no shame is starting where you are, whatever level that may be. There is no "right" fitness level - only right directions. Please don't be ashamed of your current fitness level. Be proud that you are on a highly effective path to improving your health.
3. That being said, for people who think they are already very fit and knowledgeable coming into this program, be prepared to learn and be humbled. Regardless of what your background is, you will learn new things and be highly challenged in all or some of the "10 General Physical Skills of Elite Fitness". Be open to suggestions and criticism and you will have endless possibilities in your pursuit of fitness and health!
4. Be supportive and respectful of other participants. Again, there is no "right" fitness level - only right directions. Just like you, the direction of their training is far more valuable than the current level of their training.
5. Participate frequently - the "Weekend Warrior" is no warrior and will see little or no effect from training. Frequent physical stressors = frequent physical adaptations. Segmented training = Segmented results. The frequency and consistency of participation determines your rate of personal development. A 2 day per week program works well for some folks as long as they make an effort to do some work on their own as well.
6. Eat, sleep, and rest - getting enough sleep is better than pushing your body to workout on only 5 hours of sleep. Your body grows only when it is resting, not when it is working out. Regularly pushing your body beyond its ability to recover might seem "intense" but it is stupid. Allow your body to do it’s own thing in terms of recovery.
7. If you want to choose the music during group workouts bring your iPod. We have a stereo set up specifically for this purpose!
8. CrossFit scales to any age / sex / fitness level and we help you make this possible. For example, 225lb squats can scale down to 30lb squats- Don’t let the posted weights in the WOD intimidate you. Those are your ultimate goal benchmarks to reach. We have rubber and steel plates and various bars to use to scale back weight to something workable for any beginner. Don't be intimidated, we can make it work for anyone!

• Ian’s Bio
• Allison’s Bio
• Andy’s Bio
• Rob’s Bio
• Paul’s Bio
• Trainer & Client Expectations
• CFC in the Media
• About CrossFit Centurion