Stop Getting Hurt.
Start Moving Right.
Most people diving into CrossFit push too hard, too fast—and end up benched with preventable injuries. We teach you the mechanics that actually keep you training long-term.
Discover Our ApproachWhy Half of New Athletes Quit Within Six Months
I've watched it happen countless times. Someone discovers CrossFit, falls in love with the intensity, then wrecks their shoulder attempting movements their body wasn't ready for.
The problem isn't CrossFit itself. It's skipping the foundational work that makes everything else possible. You wouldn't attempt a 300-pound deadlift without learning proper hip hinge mechanics first—yet people rush into complex Olympic lifts every single day.
At Finofo Fit, we built our entire program around one question: how do we help people train harder, longer, without constantly nursing injuries? Turns out, the answer isn't complicated. You just need to respect the learning curve.
The Finofo Fitness Method: Four Phases That Actually Work
Movement Screening and Baseline Assessment
Before you touch a barbell, we evaluate your current mobility, stability, and movement patterns. This isn't about judging where you are—it's about creating a realistic starting point. We test hip mobility, shoulder range, core stability, and balance. Takes about 90 minutes, and it tells us everything we need to know about how to keep you safe.
Foundational Strength Development
Most people want to jump straight to the exciting stuff. We make you earn it. For 8-12 weeks, you'll focus exclusively on bodyweight movements, basic barbell work, and building the posterior chain strength that prevents 90% of common injuries. This phase feels slow—but it's the difference between training for years versus months.
Progressive Complexity Introduction
Once your movement patterns are solid, we start layering in Olympic lifts, gymnastic progressions, and higher-intensity conditioning. But we do it methodically. You'll learn the snatch with a PVC pipe before touching weight. You'll master strict pull-ups before attempting kipping. Every progression is earned through demonstrated competency.
Long-Term Sustainable Training
This is where most programs stop—but it's where ours really begins. We teach you to recognize fatigue patterns, adjust volume based on recovery, and maintain consistency without burning out. The goal isn't to survive one brutal year of training. It's to build a practice that lasts decades.
Three Core Competencies We Develop First
These aren't the flashiest skills in CrossFit. But master these, and everything else becomes safer and more effective.
Overhead Stability
Your shoulders need to support weight safely in extreme ranges of motion. We build this through targeted mobility work, rotator cuff strengthening, and progressive overhead holds. Most shoulder injuries happen because people skip this step.
Hip Hinge Mechanics
The foundation of nearly every barbell movement. If you can't hinge properly, you'll compensate through your lower back—and that's how herniated discs happen. We drill this pattern until it's automatic, under fatigue, in every variation.
Core Anti-Rotation
Real core strength isn't about six-pack abs. It's about maintaining spinal position under load while moving. We use Pallof presses, loaded carries, and unilateral work to build the kind of stability that prevents compensatory injuries down the line.
Garrett Finch
Head Coach & Movement Specialist
Ready to Train Smarter?
Look, I get it. You want to throw weight around and feel that endorphin rush. But here's what I learned after fifteen years coaching: the athletes who last aren't the ones who go hardest fastest. They're the ones who respect the process.
When you access our program through the Finofo Fitness portal, you're not just getting workouts. You're getting a systematic approach built on actual biomechanics and injury prevention research. Every session has a purpose. Every progression is earned.
We're launching our next foundations cohort in February 2026. Spaces are limited because we actually cap class sizes—you can't coach proper movement patterns in a crowded room.
Join Our Next Workshop