We Thank You For Choosing... - CrossFit Continuity

We Thank You For Choosing…

By Pat McCarty

Every once in a while, when flying, you will still hear the flight attendant or the pilot remark that “We know you have a choice in airlines, and we thank you for choosing…(fill in the blanks airline here). On the surface, airlines are pretty much the same – they have planes, pilots, hubs and gates, and for the most part, they all cost about the same and can get you from point A to point B.

Most businesses, from car dealerships, airlines, restaurants, and cellular providers, are all, kinda, basically, the same within their class of business. Yet once in a while, one particular business begins to stand out as superior to the others because of some intangible things that the others don’t offer. In some cases, it’s just out of this world customer service.  In other cases, it’s because the product or service is just second to none. Take Apple, for example – the reason that IPhones dominate the market is because quite frankly, Apple simply offers a remarkable product, better, in the opinions of many, than anything even close.

CrossFit Gyms are no different. There are great ones, and there are bad ones, and there are thousands that fall in between.  And every box would like to think that they are the best, or at least, better than others in their respective demographic area, but that’s simply often not the case.  Most of the CrossFit gyms out there were started by people who love CrossFit, yes, but simply had no real idea of what they hoped to accomplish by opening a gym. They just wanted to be a part of the movement and live out their passion, which is great, unless they are clueless about programming, movement, goal setting, and coaching.  A remarkable CrossFit athlete does not always translate into a remarkable gym owner and coach.

A lot of local gyms arose as offspring – I can trace the lineage of MANY of Cincinnati’s CrossFit gyms to one of the 2 or 3 original boxes in town. A coach within a box decides he or she knows a better way of doing things, and leaves to hang their own shingle. There is nothing inherently wrong with that, in fact it’s how most law firms are born, but it doesn’t’ necessarily translate to a business owner with a solid foundation of quality coaching and programming ideas.

So what does all of this mean to you?

In a nutshell, you have chosen the right CrossFit gym. Now, How can I say that?

For starters, I know the entire Cincinnati CrossFit community and 95% of its coaches.  I have circulated within this community for nearly a decade now and watch the landscape grow from 3 gyms in 2008 to more than 30.  I can tell you which ones offer superior coaching, which ones constantly fudge their way to competitive advantage, which ones offer a competitor demographic and which ones focus on suburbanites who are simply look to get more fit.

I can tell you which ones have world-class programming and which ones just love to beat you up on a daily basis. I can tell you to within a high degree of certainty which boxes are pushing MLM supplements, which ones have really great weightlifting coaches, and which ones are chock full of coaches and owners that are largely clueless about the world of programming and coaching. And, while that may sound a bit arrogant, it’s just a reality check.  I’ve been around.

So, why Continuity? What sets us apart?

  1. Programming.
    Let me put it this way: I have been to the CrossFit Games three times. I provide online programming for athletes around the globe – literally – from Canada to Australia. There are a handful pf people whom I would trust to program for me, whom I believe understand my strengths, weaknesses, and goals, and who can and will write smart, progressive programming that will get me to where I want to go.  James Fitzgerald, (winner of the first CF Games, owner of OPEX Fitness, and world class programmer), Stephen Flamm, (Owner of Cincinnati Strength and direct disciple of James) and Chelsea McCarty, regionals-level competitor and direct descendant of Flamm.  That’s IT.  And at the moment, the person writing my programming is the person writing yours: Chelsea.

    It’s smart, progressive, and well thought out.  There is a distinct consideration for progression and a distinct LACK of senseless beat downs. There are few “Heros and Girls” (which is a good thing, and I am happy to expound on this if you’d like) and mostly logical strength and conditioning.  That’s’ what you need to get fit, strong and healthy. It’s less about being laid out on the ground in a puddle of your own blood and piss, and more about small, smart incremental changes in your fitness. It’s about programming to allow you to achieve your goals without plateauing in your progress, or getting hurt.

  1. We know you.
    Chances are, most of the coaches at CFC know your max on certain elements, and understand your goals.  We are not just interested in filling the classes with bodies. We are interested in individuals, and how we can assist you in achieving your fitness goals. We take time to meet with you, understand your goals, and help develop a plan to get you there. For some of you, it’s about strength, for others, about weight management and general fitness, for others, longevity. And still for others, your entire involvement in CFC may simply be the community. We get it – for your coaches, our paramount interest is making sure you A) have goals and B) achieve them. No one is a number, and the most advanced athlete and every beginner coming out of the on-board class is equally as important.
  1. We will challenge you.
    Sometimes this means telling you things you don’t want to hear. If our job is to help you achieve your goals, then a secondary part of that job is to be your coach first, and your friend/mentor/cheerleader second.  Sometimes, that means telling you to take weight *off* the bar, and sometimes it means telling you to take a rest day. Sometimes it means telling you despite your flaming thumbs, that you need to use a hook grip, and other times, it means telling you that you won’t even begin to start getting better until you get your nutrition in order or your training on a consistent schedule.  Sometimes it means telling you to scale UP, and sometimes telling you to scale DOWN.

I could go on – but you get the picture.  We know you have a choice in CrossFit Gyms, and we thank you for choose CrossFit Continuity! You have landed in the right spot and we are 100% dedicated to getting your goals identified, and achieved. See you in the gym!


  1. I couldn’t agree more with what you have written. I have never felt like I belonged at a gym more than I do now at CFC. The coaches will not let you hurt yourself attempting something your not ready for because they see those tiny little movements you make when compensating for a weight your not ready for! So happy to be a part of this CFC family !

  2. Pat, you nailed it with this article! I have zero experience with other CrossFit gyms, so I don’t have a basis for comparison. That said, I can’t imagine a better gym! From my perspective, everything you wrote in the article is dead on!

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