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How Beginners Start at Hurricane CrossFit

We’ve heard it all before:

“I’m too out of shape to do CrossFit.”

“I’m too old.”

“I have a bad back.”

“I’m scared I won’t know what to do.”

The list goes on—and we get it.

But here’s the truth: CrossFit is for everybody—but not for just anybody.

What we mean by that is simple: our style of training isn’t for everyone, and that’s totally okay. But saying you can’t do CrossFit? That’s just not true.

This blog post is here to show you exactly how we onboard new members at Hurricane CrossFit and prove that no matter your current fitness level, we have a version of the workout that’s right for you.

Step 1: Meet With a Coach

Before we start any training, we sit down one-on-one with you. We want to know your goals, your workout history, and why you haven’t been consistent—or why you’re thinking about making a switch now.

This helps us understand where you’re coming from and create a game plan tailored specifically for you. Everyone’s starting point is different, and your path forward should reflect that.

Step 2: Phase 1 – Private Intro Sessions

This phase includes two personal training sessions with a coach. These aren’t meant to crush you—they’re designed to help us better understand your current fitness level.

We’ll walk you through a variety of exercises and movements across multiple areas: strength, conditioning, mobility, and endurance.

Don’t worry if you feel like you’re “at the bottom of the barrel.” We’ve worked with everyone—from collegiate athletes to 85-year-olds. We promise, there’s a version of the workout that works for you.

Step 3: Phase 2 – Hybrid Sessions

Next up: six hybrid sessions. This means you’ll join a group class, but you won’t be flying solo. You’ll have a coach right next to you to modify workouts, slow down movement progressions, and make sure everything makes sense.

You’ll still get the energy and vibe of the group setting, but with individualized attention to make sure you’re moving efficiently and safely.

Step 4: Group Class

Now, the real fun begins.

Once you transition into regular group classes, you’ll still be guided every step of the way. Every class starts with the coach breaking down the workout, offering scaled options, and walking you through warm-ups, progressions, and cool-downs.

Even if you have past injuries or limitations, we’ll help you find a version that works for you. You’ll never be left guessing what to do.

And just because you’re in the group doesn’t mean you’re on your own. Our coaches continue to check in, hold you accountable, and help guide your progress—whether you’ve been here for three days, three months, or three years.

So if you’ve made it this far, stop hesitating. Book your free consult and meet with a coach today. We’ll take it from there.

Your future self will thank you.

 The Workout Hack We All Need

We’ve all been guilty of wondering, “What’s the missing piece? Why am I not getting the results I want?” And of course, social media blasts us with the latest diet, mobility drill, or movement tip that promises to finally “crack the code.”

While some of those things can be helpful, the real problem is this:

We’re so busy chasing shiny objects that we don’t stick with anything long enough to actually see results.

The true hack is simple…

Do the boring stuff consistently for a very long time.

The stuff that makes you sigh and roll your eyes:

• Prepping your food every weekend
• Tracking your meals (even when you don’t want to)
• Going to bed on time
• Waking up early
• Showing up to the gym (again)
• And doing it over, and over, and over, and over.

Fitness is hard because there’s no way to cheat the system.

You get what you put in.

Input = Output.

You don’t get rewarded for skipping one alcoholic drink, working out once this week, or eating healthy for three days.

Fitness rewards consistency — not excuses.

CONSISTENCY OVER EVERYTHING

What Makes Hurricane CrossFit Different?

Talk to any gym owner and they’ll tell you their gym is the best—and I’m no different. But let’s be real: every gym has equipment, a space to work out, maybe some fancy new machines or turf laid out across the floor. And while all that is great, none of it truly gets people the results they’re after. That comes down to the program, the people, and the culture.

At Hurricane, our philosophy is simple:

Create a program that gets people strong, athletic, well-conditioned, and fitter than they ever imagined—while doing it in a supportive and motivating community.

We’re not interested in gimmicks. We don’t believe in random workouts or showing up and hoping it works. Everything we do is intentional and built around long-term, sustainable progress. Our coaches are here to guide you every step of the way—to correct movement, push you when needed, give you the hard truth and keep you accountable. You’ll never walk in and feel lost. You’ll always feel supported.

One of the biggest things that sets Hurricane apart is how comprehensive our training is. Most fitness programs only focus on one or two things at a time. Ours? We hit it all. Here’s what we aim to improve through our programming:

• Strength
• Power
• Strength Endurance
• Speed
• Coordination
• Mobility
• Aerobic Endurance
• Anaerobic Conditioning
• Work Capacity

This isn’t a one-size-fits-all program either. We offer six variations of our daily workouts, using a color-based system: Black, Brown, Purple, Blue, Orange, and Yellow.

This system allows us to meet you where you are right now—whether you’re brand new to fitness, returning after time off, or looking to push performance to the next level. Each color level is structured to progress you safely and effectively over time.

You don’t have to “get in shape” before starting. You don’t need to figure it out on your own. All you have to do is show up—we’ll take care of the rest.

So yes, I believe our gym is the best. But not because of the building or the equipment. It’s the people. It’s the program. And it’s the results that speak for themselves.

Why I Became an Affiliate Owner

If you know the beginnings of Hurricane CrossFit, you know I wasn’t the original owner. I started as a regular member, showing up to morning or afternoon classes whenever my college schedule allowed.

After my senior season of football ended I still had a passion for  and health and fitness and quickly established a new gym and exercise routine – even at a very young age I would value my time in the gym and consistently committed 1-2 training hours a day with a general bodybuilding type routine in between work and school. (CrossFit was not even a thing at the time).

In college, I was convinced if I stuck with studying coaching it would be hard to make a living, so I studied engineering – which I didn’t necessarily enjoy. But I always knew I wanted to own a gym. At the time, it was just a normal type of gym (like a SNAP fitness).

I first heard about CrossFit from a friend who saw it on TV and reached out to tell me about it. I remember flipping to ESPN and watching these athletes who looked like superheroes—doing things I could only dream of, all while looking like they belonged on the cover of a fitness magazine. As a skinny college kid, I was hooked before I even stepped foot in a gym.

I remember my first day walking into CrossFit Lake Charles on broad street for my baseline test (The OGs know this one): 500m row, 40 air squats, 30 sit-ups, 20 push-ups, 10 pull-ups.

Walking into the gym, I was excited but intimidated. No mirrors. No machines. Just people moving in ways that looked completely foreign to me. I almost walked right back out before the workout even started. But I stuck it out, and after one workout, I knew this was exactly what I wanted to do.

I still remember talking with my buddy Jacob Theriot about the membership cost. He wasn’t sure if he wanted to pay for it, and I just said, “I don’t care what it costs, I’m making it work.” (And I was a broke college kid, so that really meant something.)

From Member to Coach

After about six months, I realized CrossFit was more than just workouts—it was a community. It reminded me of being back in high school, lifting with my teammates—pushing each other, encouraging each other, hanging out afterward, talking about life. The camaraderie and shared struggle carried over into every part of life, and I wanted more of it.

Not long after, I became a coach, and that’s when things really changed. Every day, I watched and helped people who had never worked out before accomplish things they never thought were possible—finishing their first run without walking, hitting PRs, getting their first pull-up. Seeing that kind of progress, confidence and excitement gave me a level of fulfillment I hadn’t experienced before. As an athlete, I had encountered personal growth and achievements, but seeing people struggle, grow and succeed was next level for me.

Becoming an Owner

About a year into coaching, call it fate – I got the opportunity to be an owner of the gym. I will never forget leaving my last college final in engineering and going straight to the gym putting all my faith and every dollar me and Kali had in the gym. I didn’t have any business sense but I knew I had to pour into my community and really show people what they are capable of and ultimately change people’s lives.

Years later, my love for CrossFit and the impact it has on people’s lives hasn’t faded one bit. It’s not just fitness—it’s a life-changing experience, and I feel incredibly lucky to share it with others every day. So many amazing people have come into our life through the gym and I have been able to see change and growth in more people than I could have imagined. 11 years in has not always been easy, but it has always been worth it. Thanks for everything guys.

CrossFit is unique among fitness programs in that we define our terms.  CrossFit was the first to produce a useful, measurable definition of fitness and health. Along the way, clearly defined functional movements and provided decades of programming to demonstrate variance.  CrossFit also defined intensity.While intensity is crucial in driving results, it doesn’t mean you should go 100% in every workout.

What Is Intensity in CrossFit?

In CrossFit, intensity is defined as power output—how much work you accomplish in a given time. For example, if you complete more rounds of “Cindy” in 20 minutes or shave seconds off your “Fran” time, your intensity is higher. However, intensity is relative—it’s about how hard you push based on your physical and psychological capabilities. A Games athlete’s 100% looks very different from a beginner’s 100%, but both workouts for those individuals is intense.

Why Intensity Matters (and When to Dial It Back)

Intensity drives improvement in fitness markers like strength, endurance, and body composition. However, going all-out every day is not sustainable. Overtraining leads to burnout, injuries, and plateaus. For most athletes, it’s better to aim for 70-85% intensity in daily workouts, focusing on smooth technique and an uncomfortable-but-sustainable pace.

Occasionally, you can ramp it up—maybe 2-3 times a month during benchmark workouts or when you feel great. These “max effort” days are the exception, not the rule. On less-than-perfect days, it’s okay to lower the intensity to preserve technique and avoid setbacks.

The Long Game: Sustainable Fitness

A wise approach involves mastering movements and gradually increasing loads or intensity over time. Beginners should focus on mechanics and consistency before worrying about speed or scores. Advanced athletes can use past performances to guide their effort, aiming for about 80-90% of their max effort during most workouts.

Recording workout scores is useful for tracking progress, but it shouldn’t drive unhealthy competition. Instead, focus on steady improvement, avoiding the temptation to push beyond your limits every day.

The Risks of Overtraining

Too much intensity can lead to aches, pains, and even long-term injuries. Rich Froning, a CrossFit legend, admitted to the toll high-intensity training took on his body after years of competing. If your goal is lifelong fitness, not competition, you need to balance high-intensity efforts with proper recovery.

Mentally, always pushing 100% can create dread and lead to skipped workouts. It’s better to show up and go through the motions at a lower intensity than to quit altogether.

A Sustainable Approach to CrossFit

The beauty of CrossFit lies in its scalability and adaptability. By mixing low, medium, and high-intensity efforts, you can avoid burnout and enjoy consistent progress for years. The goal isn’t to dominate the leaderboard every day—it’s to build a lifetime of fitness and health.

In the end, success in CrossFit isn’t measured in days or weeks. It’s about showing up, working hard, and playing the long game. Train smart, avoid burnout, and keep kicking ass.

Consistency Over Everything

We all love the thrill of mastering complex lifts, smashing PRs, and pushing through WODs. But here’s the truth: the real magic often happens in the simplest actions. It’s not always about the heavy lifts or complex movements—it’s the basics, done well, that separate the good from the great.

We tend to complicate solutions to our problems, often as a way of guarding ourselves from our own laziness or procrastination. If we believe a problem requires a complex solution, we’re less likely to hold ourselves accountable. But in reality, most problems have pretty simple solutions. In this three-part series, we’ll take a look at some basic strategies to improve our fitness and health.

Working Out

Most of you already do well in this category. But if you’re not coming in consistently 2-3 times per week, that’s the first step. Let’s assume, though, that you’re already consistent. Here are two areas where I see room for improvement:

1. Being more intentional
2. Moving better

Yes, we preach the power of consistency, but at some point, consistency needs to become intentional consistency. If you’re just checking the box day after day, don’t expect major progress. For example, if you’ve been doing the same workout level for a year, it may be time to push for the next level—or even just bring a bit more intensity by 5-10%. This doesn’t mean spending more time in the gym, but being more intentional with each workout, which can lead to better results.

Want Better Results? Move Better

A common belief is that simply spending more time on cardio or lifting will lead to better WODs. However, one of the most impactful, low-hanging fruits is improving your movement quality. This may seem less exciting than lifting heavier weights or cranking out sweaty rows, but moving better means you’re more efficient with each rep. That efficiency translates to less wasted energy, which results in better workouts overall.

In the short term, improving movement quality might mean lowering the weight or slowing down your reps, but the long-term payoff is worth it. Just look at the top CrossFitters in the world—they all move extremely well. You think that’s by accident?

I’m personally going through this process myself, retooling movements where I’ve cut corners just to lift heavier. Since making this shift, I feel less beat up and more motivated to train each day than in years past.

Next week, we’ll turn our attention to nutrition.

Keep It Simple, Stay Consistent

The Story of Sisyphus: A Tale as Old as Gains

This ancient story is basically the perfect metaphor for the endless grind of fitness—and life, for that matter.

Sisyphus, the king of Ephyra, was a bit of a troublemaker. He angered the gods with his trickery and ended up being condemned to a unique punishment: he had to roll a massive boulder up a hill, only for it to roll back down just before he could reach the top. Over and over. Forever.

Now, at first glance, this seems like the definition of futility. But hold on—there’s a deeper lesson here, especially when we apply it to fitness. Let’s dig into why Sisyphus might actually be the hero we need when we’re staring down a loaded barbell or dragging ourselves to the gym after a long day.

Fitness Is the Boulder

In the world of fitness, we all have our own boulders. They come in different forms: it might be the squat rack, your mile time, that one elusive pull-up, or even just finding the motivation to lace up your shoes. No matter what your personal “boulder” is, the struggle is real. Every day, you roll it up that hill, pushing through the pain, the sweat, the doubt. And just like in the story, it can feel like the boulder rolls back down again.

You hit a plateau. Your weight stays the same. You lose strength. You get injured. It’s the same feeling Sisyphus must’ve had watching that boulder slip from his hands and roll back down. But guess what? He walked down the hill, shrugged, and pushed it back up again. And so do we.

The Power of the Grind

Albert Camus, who wrote an entire essay on Sisyphus, suggested that we should imagine Sisyphus happy. Why? Because he found meaning in the process. It wasn’t about finally reaching the top—it was about the daily grind, the endless pursuit of a goal, knowing full well that the goal itself may never be fully realized.

Sound familiar? Fitness is never “done.” You don’t hit one PR or finish one workout and suddenly ascend to some plateau of eternal gains. It’s the repetition, the discipline, and the commitment that matter. You get stronger not because you’re done with the work but because you keep showing up.

Embracing the Struggle

Sisyphus had a choice: he could’ve spent his eternal punishment in bitterness and defeat, or he could’ve embraced the struggle. The same applies to us in fitness. We can get frustrated when progress is slow, when we’re sore and tired, when it feels like that boulder will never stay at the top of the hill. Or we can acknowledge that this is part of the process.

Fitness is a marathon, not a sprint. It’s a lifetime of rolling that boulder, knowing it’ll never stay put, but each time you push, you’re a little stronger. The setbacks? They’re just part of the game. Every time the boulder rolls back down, it’s a chance to test your grit, to prove to yourself that you can still push.

Finding Joy in the Journey

The real takeaway from Sisyphus’ story isn’t that the gods doomed him to endless labor. It’s that he found meaning in that labor. The workout, the grind, the daily effort—that’s the joy. You push because that’s where the growth happens, both physically and mentally.

It’s not about hitting some arbitrary “finish line” or being done with the journey. There’s always another hill to climb, another weight to lift, another skill to master. Fitness is a constant evolution, and like Sisyphus, the victory comes from the fact that you keep pushing.

Conclusion: Roll with It

So next time you’re struggling through a workout, feel like you’re plateauing, or you’re frustrated that the results aren’t coming as fast as you’d like, remember Sisyphus. Channel that energy. Acknowledge the boulder, but don’t focus on the top of the hill. Focus on the push. That’s where the magic is.

After all, the goal of fitness isn’t to reach some mythical peak. It’s to keep rolling that boulder, knowing that every rep, every step, every push gets you a little closer to being the strongest version of yourself.

Now go out there and push that boulder!

CONSISTENCY OVER EVERYTHING