Most months, one Saturday 8:30am class at CrossFit Spring Hill turns into a workshop. One topic, about an hour, taught by the coach who knows it best. Workshops are included in membership and open to every level.
Why we run them
A regular class has an hour and a workout to finish. There is no room to spend twenty minutes on why your clean stalls at the hips or why your rowing pace falls apart in the last 200 meters. A workshop slows down and stays on one thing until it clicks.
The topics come from what we see on the floor and what members ask about. Some are movement skills. Some are the things that decide how well you train: sleep, food, recovery.
Workshops in 2026
- January: Training with intent. Setting goals for the year and building the plan to actually hit them.
- February: Double-unders.
- March: Building muscle with CrossFit.
- April: The snatch.
- May: Gymnastics.
- June: Sleep. Taught by Coach Nicole, a nurse practitioner who works in sleep medicine.
- July: The clean. The lift broken down from the floor up, plus mobility work for the front rack position.
- August: The nutrition hierarchy. Coach Jonathan (CF-L2, Precision Nutrition Level 1) on the order that matters: what to fix first and what can wait.
- September: Rowing efficiency. Coach Joe and Coach Nicole. More on this one below.
- October: Building muscle with CrossFit. Coach Jonathan, the second time this year.
- November: Mobility.
A closer look: the rowing workshop
Thirty members, ten rowers. Everyone worked in groups of three: one rowing, one coaching, one reading the monitor. Then they rotated, so every person did all three jobs.
The monitor was set to show the force curve, the shape of each stroke’s power. Members learned to read four common shapes and what each one says about the stroke. A smooth hill means power is applied well. A late peak, two humps or a sharp spike each point to a specific fault, and each has a fix.
Coaching a partner is the fastest way to learn a movement. You cannot cue someone else’s catch until you understand your own. By the end, members were fixing each other’s strokes without a coach stepping in.
That is the point of a workshop. You leave with something you will use in the next class, and the one after that.
How to join
Members: no sign-up. The date and topic go out in the member app and by email a couple of weeks ahead, and the workshop takes the place of that Saturday’s 8:30am class.
Not a member yet? Come as a member’s guest, or book a free No Sweat Intro. It is a 20-minute conversation, no workout, and we will tell you what is coming up.
Questions about workshops
Do I need experience? No. Every workshop is built for every level, the same way every class is.
Does the workshop replace a class? Yes. That Saturday, the 8:30am class is the workshop. The rest of the schedule runs as normal.
Can I bring a friend? Yes. Guests are welcome at workshops. Tell us who is coming so we can get their waiver signed before they train.
What is next? Upcoming workshops are announced in the member app and on our social accounts.