The CrossFit Pyramid

After joining EastieFit, a community-focused CrossFit gym in East Boston, in February 2024, Amanda Tritto didn’t just find a gym — she found a local fitness family that fuels her goals, her joy, and her commitment to long-term wellness. Now, just one year later, she’s earned her spot as EastieFit’s February 2025 All-Star! 🎉 What brought her through our doors? Location, yes — she lives just a minute’s walk away — but more importantly, Amanda was looking for a gym that would help her stay consistent with her fitness routine. And it worked. Milestones Worth Celebrating Amanda’s training results speak for themselves: 229 lb Deadlift PR — a big win after missing 226 lbs just one month earlier 🔥 First-ever Toes-to-Bar — thanks to personalized coaching support from Cristian 💪 Progress like this comes from showing up, working hard, and trusting your coaches — even when you think you can’t do something. Amanda proves you can. Community > Solo Workouts Amanda’s motivation comes from connection: “I love to exercise, but I really thrive on being part of a community where we go through it together.” Whether she’s tired or just not feeling it, knowing her EastieFit family and a coach who truly sees her will be there makes all the difference. For Amanda, group fitness classes in East Boston provide the accountability and energy she needs. Eat to Perform, Not to Restrict While training comes naturally for Amanda, she’s recently leaned into the Eat habit: Targeting 115–130g of protein daily 🥩 Sticking to a calorie goal of 1,900/day Lost 10 pounds in 8 weeks without restricting food groups 🚀 “Crash diets never work for me — focusing on protein and portion sizes might be my magic combination.” This nutrition shift has helped Amanda feel stronger, perform better, and maintain a healthy relationship with food — a great example of high-protein nutrition for women balancing family and fitness. Core Value in Action: Connected Amanda lives and breathes the Connected value: “East Boston is so special to me. I grew up here, raised my kids here, teach here, and play sports here. It only made sense to switch to a gym in the city I love.” She credits fellow athlete Theresa for introducing her to EastieFit — and hasn’t looked back. Advice from Amanda For those just getting started or feeling unsure: “CrossFit sounds so intimidating — I was nervous to try it — but everyone is just there to better themselves. You can go at your own pace without worrying about keeping up.” Her top reminder: The more you stick to it, the easier it becomes. “I see people my age who struggle to move. I don’t want to lose the ability to move well, so I stay consistent!” Her journey shows that staying active as a busy mom in East Boston is possible with the right support system. Favorite Workouts & Class Vibes Amanda’s heart belongs to the 4:15 PM crew, where many of Eastie’s teachers gather after school. She loves every coach, every class, and the special energy that comes from shared effort and fun CrossFit workouts. “The coaches always make sure I push myself, even on days I don’t want to. Without that support, I’d slack off!” Beyond the Gym Outside the gym, Amanda is a proud member of a true Millennial Disney family. Her fun fact? “If you ever need tips about Disney World, feel free to ask me!” 🏰✨ Final Words Amanda, your balance of discipline, joy, and connection is a perfect example of what EastieFit stands for. You’ve shown that real progress comes from being consistent, being coachable, and being part of something bigger than yourself. 🎉 Congratulations on being our February All-Star — we’re proud to have you in this community. 🚀 Want to be next? Keep showing up, keep trusting the process, and you just might be the next East Boston CrossFit All-Star!

After three years of showing up, working hard, and having a blast along the way, Claudio “Nino” Morales Perez has been named EastieFit’s March 2025 All-Star! 🎉 Nino first joined our East Boston CrossFit gym curious to try something fun and different — and what he discovered was far more than a workout routine. He found a supportive fitness community, a source of motivation, and a path to becoming healthier and stronger. Milestones That Matter Since joining EastieFit, Nino has: Lost over 20 pounds 🔥 Hit a 170 lb Clean & Jerk 🏋️ Nailed his first solid pistol squats during a high-intensity workout His journey reminds us that transformation doesn’t happen overnight, but with consistency and the right training environment, it absolutely happens. Mantra & Motivation What keeps Nino coming back to class every week? “The overall health results and the good friends I’ve made at the gym.” When CrossFit workouts get tough, he leans on his go-to mantra: “It sucks, but it will be over soon.” That balance of grit and humor makes Nino a favorite in our EastieFit group classes. The Power of Eat & Train Nino credits the Eat and Train core habits with the biggest impact on his fitness journey: Learning to fuel properly and train smarter helped him progress faster Building a consistent routine made it easier to stay accountable These fundamentals have transformed his performance in both strength and endurance workouts. Core Value in Action: Connected The EastieFit core value that resonates most with Nino is Connected: “The friendships and support we give each other during workouts — and in life — mean everything. We push each other and keep showing up together.” He’s a key part of what makes EastieFit a tight-knit CrossFit community in East Boston. Advice from Nino If you're just starting your fitness journey or new to CrossFit: “Don’t be afraid and take a chance — you’ll be surprised at the results you can achieve.” And for those navigating stress or setbacks: “Progress is a process. It doesn’t happen immediately. Enjoy the wins, the losses, and learn from them all.” Why He Loves EastieFit For Nino, it’s all about the community vibe, the variety of CrossFit workouts, and the coaches who make it fun while keeping him accountable. “The gym is full of great people. You always have fun, even when it’s hard.” It’s that atmosphere that keeps members showing up consistently and striving for progress. Beyond the Barbell When Nino’s not crushing it in class, he’s all about: Playing softball 🥎 Watching sports 🏀⚽ Going out dancing 💃 He lives a life of movement, connection, and joy—both inside and outside the gym. Final Words Nino, your positivity, consistency, and commitment to your health and the community make you a true EastieFit All-Star. Your journey is proof that showing up, building relationships, and trusting the process pays off. 🎉 Keep lifting, keep laughing, and keep leading by example. 🚀 Want to be the next featured athlete? Whether you’re chasing your first PR or just trying to stay consistent, your story matters here. Keep showing up to East Boston’s strongest community-driven gym!

At EastieFit, we believe moms are some of the strongest athletes in the room—and not just because they can deadlift or crush a workout before 8 AM. Strength comes in many forms, and movement can support moms at every stage: prenatal, postpartum, and beyond. Here’s how consistent exercise supports the journey of motherhood physically, mentally, and emotionally—while embodying the EastieFit core values of being Humble, Resilient, Connected, and Consistent. 🤰 Prenatal: Training for the Bump & Beyond Staying active during pregnancy (with a doctor’s clearance) can: Improve energy and mood by reducing fatigue and boosting endorphins. Support posture and reduce back pain as your body adapts to change. Prepare for labor with better core strength, endurance, and breath control. Lower the risk of gestational diabetes and high blood pressure. Support healthy weight gain and improve circulation to reduce swelling. At EastieFit, we help expectant moms train humbly, adapt with resilience, and feel connected to their strength as their bodies change. 🤱 Postpartum: Rebuilding Strength & Confidence Once cleared by their doctor, new moms can benefit tremendously from guided fitness: Rebuild core and pelvic floor strength with proper progression and coaching. Regain energy and improve sleep (yes, even in short bursts). Support mental health, reducing stress, anxiety, and risk of postpartum depression. Reconnect with their bodies, building confidence and ownership over their new identity. Create time for themselves in a space that’s supportive and positive. Postpartum athletes at EastieFit are encouraged to move at their pace while showing up consistently, supported by a team that sees and values every effort. 👩‍👧‍👦 Motherhood & Movement: Lifelong Benefits Being active as a mom isn’t about “bouncing back”—it’s about building forward: More energy for family life (and carrying toddlers + groceries like a pro!) Positive role modeling for kids—showing them that strong is powerful A supportive outlet for personal growth, outside of work or home A tribe that cheers for you—on and off the gym floor ❤️ To Every EastieFit Mom Lead by example. Every time you show up— early, tired, busy— your kids are watching. They see strength. They see commitment. They see self-love in action. You’re not just working out— you’re showing the next generation what’s possible. We see you. We celebrate you. Thank you, moms. 💕 At EastieFit, our community is built on the belief that we rise together. Our moms are the heartbeat of that culture—living proof of what it means to be Humble, Resilient, Connected, and Consistent. 🎉 Join Us This Saturday for a Free Community Class! Celebrate Mother’s Day with movement, community, and fun. 🕘 Class Times: 8:45 AM and 10:00 AM 📍 Location: EastieFit 📲 Reserve your spot here: Click to RSVP Everyone is welcome—moms, friends, partners, and supporters. Let’s move together 💙

Strong in Every Season: Kathleen Patron’s EastieFit Journey Through Motherhood and Movement At EastieFit, we celebrate athletes who lead with grit, heart, and unwavering commitment—and no one embodies that better than Kathleen Patron. A proud member of EastieFit since July 2017, Kathleen joined the community just after moving to East Boston with her husband Ricardo. What started as a search for a gym quickly became something more: a place to grow, connect, and thrive through every chapter of life—including two pregnancies, postpartum recovery, and everything in between. “I’ve been fortunate to experience several seasons of fitness at EastieFit, and I’m proud of the milestones that have come with each one.” Milestones, Motherhood & Movement In the beginning, Kathleen focused on skill-building—conquering her first pull-up, handstand push-ups, and hitting barbell PRs. But soon, she encountered a new kind of challenge: navigating her first pregnancy with her son, Rafa. “I stayed active right up until the day before I went to the hospital, and that felt like a major personal victory.” Postpartum recovery brought its own lessons in patience, rebuilding, and grace. Staying consistent while learning to be a new parent took a different kind of strength. And now, during her second pregnancy, Kathleen continues to train—8 months pregnant and still showing up. “Some days the PR is just getting through the warm-up. But I’m still here. I’m still moving.” The Anchor That Grounds Her Through every season, one thing has stayed constant for Kathleen: movement. It’s more than a physical outlet—it's a source of mental clarity and emotional strength. “Movement has always been my anchor—it keeps me grounded and mentally healthy no matter what life looks like.” After undergoing a C-section with her first child, Kathleen credits her quick recovery to staying active. That experience continues to fuel her motivation. “My nurses were shocked at how quickly I was up and moving. That sticks with me—especially on tough days.” Eat. Train. Sleep. Show Up. While all three EastieFit habits—EAT, TRAIN, SLEEP—have been vital at different times, training has made the biggest impact on her health and performance. “No matter what else is going on, I’ve made a habit of showing up. Even when I don’t feel like it, I remind myself that I’ll almost never regret going—but I will regret skipping.” Her strategy? Just keep showing up. What Keeps Her Consistent Kathleen says the magic behind her consistency is simple: the EastieFit community. “It’s the people that make it stick over the long haul. I’m so grateful for Javy, Sandy, the coaches, and my workout buddies who help me get out the door—even when I’d rather not.” She especially loves showing up for a long workout with pull-ups, handstand push-ups, or heavy lifting—or all three in one! “Once I’m there, I feel stronger just by being in the room.” Advice for Other Athletes (Especially Moms!) “Start by showing up—and keep showing up. I promise you won’t regret it.” Whether you’re in the early days of fitness or navigating a season of parenthood, Kathleen encourages everyone to prioritize movement. “Even if it’s just a little movement, it makes everything else feel more manageable—physically, mentally, and emotionally.” Outside the Gym When she’s not lifting or parenting, Kathleen loves surfing—and says her training at EastieFit has helped her become a stronger, more confident surfer. “From core strength to endurance, it all translates. If you haven’t tried New England surfing—please do!” 🏋️‍♀️ Kathleen, thank you for reminding us that strength comes in many forms—and that consistency is its own kind of superpower. You inspire us with your resilience, your warmth, and your unwavering commitment to yourself and your community. Happy Mother’s Day, and congratulations on being our EastieFit All-Star of the Month! 💙

Have you ever found yourself staying after class to help a newer athlete? 🤝 Or catching yourself explaining a movement to a friend mid-WOD? 🏋️‍♀️ If so, you might be ready for something more: a chance to lead, inspire, and give back to the community that’s helped shape you. That’s why we’re thrilled to announce the launch of our next EastieFit Coaching Apprenticeship Program. 🎓 This program is built for athletes who are passionate about movement, eager to learn, and committed to growing as leaders in and out of the gym. Whether your dream is to become a part-time or full-time coach, or simply to understand training at a deeper level, this experience is your starting line. 🚦 🌟 Our Mission: To develop the next generation of EastieFit coaches who are humble, resilient, connected, and consistent — leaders who inspire others through movement, service, and education. 💪 📆 The Apprentice Journey The program is divided into five progressive phases: 🔹 Pre-Apprenticeship Prep Phase📖 Complete key readings and videos, shadow two classes, and meet with your mentor to prepare for hands-on learning. 🔹 Phase 1: Observation & Learning👀 Study class flow, cueing, scaling, and coach presence by shadowing experienced coaches. 🔹 Phase 2: Assisting with Coaching🗣️ Begin leading warm-ups, demos, and athlete corrections with support from your mentor. 🔹 Phase 3: Leading with Supervision🕐 Step into the lead coach role for class sections while managing timing and engagement. 🔹 Phase 4: Independent Coaching & Evaluation📋 Coach full classes, receive evaluations, and get considered for coaching opportunities at EastieFit. 🔍 Mentorship & Support Throughout the program, you’ll have weekly check-ins with Cristian Morales 🤝, feedback from multiple coaches, and access to personalized growth tools like video review sessions and evaluation rubrics. 🎥 💼 What You’ll Gain: Deep knowledge of movement mechanics and CrossFit methodology 🧠 Real-world experience leading and managing group classes 📣 Opportunities for part-time or full-time coaching roles at EastieFit 💼 Coaching gear, mentorship, and continuing education support 🎒 A stronger connection to the community and the confidence to lead 🔥 🚀 Who Should Apply? Athletes with 6+ months of experience at EastieFit 📆 Those who love learning, helping others, and being part of something bigger ❤️ Future coaches who want to grow through feedback and mentorship 📈 📣 Ready to Apply? Spots are limited. If you're interested, reach out to Cristian Morales, email cristian@geteastiefit.com, or fill out the application form here 👉 Apply Now to get started with the Pre-Apprenticeship Prep Phase. Let’s build the future of EastieFit—together. 🌟 #StrongerTogether #EastieFit #CoachApprentice

If you’ve ever wanted stronger legs, better definition, or a serious boost in lower body power—this is your moment. We’re launching a brand-new small group training experience called the EastieFit Strength Lab: Lower Body, and it starts Thursday, May 8th at 6:45 PM. 🍑 Why We Built This Let’s be real. You can’t outwork a plateau with random workouts. And leg day? It deserves more than 10 minutes at the end of a metcon. We created this program because many of you have asked for: More focused strength work Body composition results (glutes, hamstrings, quads) A structured way to measure progress And let’s face it—more glute gains 🍑 🧪 What Is the Strength Lab? The Strength Lab is an 8-week progressive lower body cycle, coached in a small group format. It’s a perfect add-on to your regular EastieFit membership. Each session includes: A big lift (Back Squat + RDL) Accessory supersets (lunges, step-ups, hamstring curls) Testing & tracking (1RM Week 1 + AMRAP Week 8) Optional InBody scans to measure muscle and fat A coach guiding you from warm-up to cooldown 🔥 Who Should Join? This is for you if: You want stronger legs and glutes You’re stuck in a strength or fat loss plateau You’re ready to push harder, with structure You just love training and want to do more 💪 It doesn’t matter if you’re a newer athlete or a longtime lifter—this lab is built to meet you where you are and help you level up. 📅 Schedule & Cost When: Thursdays at 6:45 PM Start Date: May 8th Duration: 8 Weeks Pilot Price: $129 (limited to first 6 sign-ups!) Standard Price: $159 Only 6–8 spots are available to ensure coaching quality and attention. 🎯 How to Sign Up 👉 Here Got questions? Text us at (857) 847-3681 or chat with your coach this week. Let’s get stronger—together. See you in the Strength Lab. 💥

Today, we’re wrapping up our Back Squat Cycle — and the PRs have been flying. Whether you hit a new personal best or just moved with better control and confidence, you’ve built a stronger base. And that deserves a celebration. 🎉 Now, it’s time to look ahead. A new quarter means a fresh opportunity to set a goal and choose a practice to help you stay on track. This is how we grow — not just by going hard, but by getting intentional. 🎯 Step 1: Set Your Q2 Goal What’s one thing you want to accomplish by the end of June? Need inspiration? Get 7 hours of sleep 5 nights per week Complete 10 double-unders in a row Train 3x/week all quarter Hit a body composition milestone Fuel better with a consistent breakfast routine 🔁 Step 2: Pick a Core Habit to Support Your Goal EAT: 👉 Drink 8oz of water right after waking up Start your day hydrated = better energy and performance. Need more structure with your nutrition? Coach Bryan is available to help you build a game plan. 📅 Book a nutrition check-in with Coach Bryan here . TRAIN: 👉 Foam roll for 2 minutes before class More mobility. Better workouts. Less soreness. SLEEP: 👉 Stop eating 2 hours before bed Give your body time to digest and prep for quality sleep and recovery. 📲 IG Challenge: Show Us Your Goal! This month, we’re calling on YOU to get loud about your Q2 goal. Post your goal and the habit you’re choosing (EAT, TRAIN, or SLEEP). Tag @geteastiefit on Instagram. Use the hashtag #EastieFitQ2. We’ll be reposting goals all month long and sending some EastieFit swag to our favorite posts. 💥 Let’s build something real this quarter — one habit at a time.

"A reminder that showing up is half the battle—and the start of everything." From Day One to PR Queen: Vanessa’s EastieFit Story After nearly three years of showing up and pushing her limits, Vanessa Perez has earned her spot as EastieFit’s April 2025 All-Star! What started as a personal fitness journey has grown into a powerful transformation marked by strength, confidence, and consistency. 🔥 Major PRs + New Skills Unlocked Vanessa’s hard work has paid off big time: 225 lb Deadlift 💥 160 lb Back Squat 🏋️‍♀️ And she’s now crushing double unders! These aren’t just numbers—they’re proof of what’s possible when you stay committed and show up consistently. Motivation from Reflection & Progress Vanessa’s biggest motivator? Looking back at where she started and realizing just how far she’s come: “When I think about what I can do now that I couldn’t two years ago… it pushes me to keep showing up and improving every day.” Fuel, Rest, Repeat Vanessa credits her gains to staying on top of two key habits: Eating well 🍽 Getting good rest 😴 These habits have helped her recover, build strength, and stay energized for every class. Living the Core Value: Consistent Among EastieFit’s four core values, Consistent is the one Vanessa lives by: “Be patient and persistent. It takes time and effort to see results—enjoy the journey.” Her message is clear: small steps add up, and progress comes from showing up over and over again. The EastieFit Vibe For Vanessa, the best part of the gym isn’t just the PRs—it’s the community and coaching support: “The community vibes and the support you get from the coaches every class make all the difference.” Beyond the Barbell When she’s not crushing it at EastieFit, Vanessa enjoys running—a great complement to her CrossFit training! Final Word Vanessa’s journey is a reminder that progress is personal and consistency is powerful. She leads by example and shows that with the right mindset and a strong support system, anything is possible. 🎉 Congratulations, Vanessa! We’re so proud to have you in the EastieFit community. 🚀 Want to be featured next? Keep showing up, keep working hard, and you might be our next EastieFit All-Star!

Hello Athletes, I hope you are well. Next week, your coaches will take you through an evaluation of 12 strength and conditioning markers. These are the benchmarks or markers that we use to program separately for each training plan. Also to ensure that the athlete can meet the training stimulus and progress in their fitness. Please see the list of all the markers below. Each training plan is showing the goals for athletes within the training plan. For example: if I am a Wellness athlete then my goal is hold a 60s Down Dog Hold. Once I hit that goal, then I can start progressing towards the fitness plan. Lastly, when I am able to hit all 12 markers or goals in my plan then I have the ....