Member Handbook

MEMBER HANDBOOK

THE LMI WAY 

OUR GOAL 

Turn YOU into a Kickass 90 Year Old! 

At LMI Fitness, we believe that you should know how  to get fit and stay healthy for the rest of your life. 

How do we do that? 

Simple! We focus on an integrated approach, developing what we call the Five Pillars of Health. 

FIVE PILLARS OF HEALTH 

  1. NUTRITION 

2. SLEEP 

3. FITNESS 

4. MINDSET 

5. RELATIONSHIPS 

YOUR CUSTOM HEALTH  + FITNESS PRESCRIPTION

We are first and foremost a coaching business, and that  means giving you frequent guidance. As your coaches, our  job is to ensure you have fun WHILE achieving your goals. 

We meet with each member individually every one  to three months for a GOAL REVIEW. At this  appointment, we’ll review your previous goals, review  prior class attendance, and do some goal-setting. 

Be sure to book your Goal Review appointments! These  appointments are crucial to keeping you motivated and on  track. You’re paying for coaching… let us coach! 

Based on our conversation, we’ll write your  

‘prescription,’ which is our recommendation for how you  can best achieve your current goals. Fitness is potent  medicine! 

SAMPLE PRESCRIPTIONS 

Maybe your goal is to lose 10 pounds and stop having back  pain when you sit at work for extended periods of time. 

Your LMI prescription might be : 

—CrossFit Group 3x/week 

With HIIT-style workouts designed to burn fat  

and tone muscles, bootcamp will help with your 

weight-loss goal. 

—Active Recovery & Stretching 1x/week 

Stretching is going to help lengthen tight  

muscles that lead to pain while sitting. It will  

also improve your posture to ensure the issues  

caused by sitting don’t return. 

—Nutrition Coaching 

Abs are “made in the kitchen,” so it’s not enough  to strictly come to classes. You’ll need to  

support that hard work with quality fuel, and our  nutrition program tells you what to do. More  

importantly, we’ll be able to hold you accountable.

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Or perhaps your goal is to run a marathon. 

Your LMI prescription might be : 

—Personal Training 1x/week 

With personal training, we can analyze your 

running form to identify and improve any 

weaknesses. We’ll be able to take the time  

to improve things like hip flexor strength,  

or increasing the tempo of your gait. 

—Open Gym 1x/week 

IGet some time in practicing specific movements,  

form, and pacing assigned to you through personal  

training.  

—CrossFit 2x/week 

If we can increase the amount of force you can 

create off the ground, you’ll become faster. 

CrossFit helps to improve your power and speed, leading to less fatigue while running long distances. 

OUR CORE VALUES 

We take pride in our core values: 

ENERGIZE 

We want you to leave the gym feeling accomplished,  refreshed, motivated, and energized ! Whether it’s an  hour-long class, or a 30-minute personal training  session, we promise to make that time the best part of  your day. 

EDUCATE 

Our job is to teach you how to stay fit long after you  leave LMI Fitness. Making you sweat isn’t enough, we  will educate you with the “whys” and “how-tos” of what  we’re doing- that way you can USE the knowledge to  stay fit forever without depending on someone else. 

EMPOWER 

Our exceptional coaching staff and the support they  provide will have you feeling empowered to accomplish  things you may have never thought to be possible! 

ELEVATE 

One step at a time, we will help you to climb the tallest of  mountains and elevate to new heights within your own  health and wellness journey!

YOUR SUPPORT TEAM 

STEVEN WILLIAMS 

OWNER – HEAD COACH  

I FOUND CROSSFIT IN 2005 AS PART OF A MARTIAL ARTS  CLASS THAT I WAS TAKING. I WAS A LITTLE INTIMIDATED BY  THE WORKOUTS POSTED ON THE CROSSFIT MAIN PAGE  AND STARTED OUT PICKING AND CHOOSING THE  WORKOUTS THAT I WANTED TO DO ON MY OWN IN OUR  COMPANY GYM. I QUICKLY REALIZED THAT THE  WORKOUTS WERE MORE EFFECTIVE THEN ANYTHING  ELSE THAT I WAS DOING. I STARTED BRINGING FRIENDS TO  THE GYM TO SHOW THEM CROSSFIT AND FINALLY  ATTENDED A LEVEL 1 CERTIFICATION IN 2009. 

SINCE THAT TIME I’VE COACHED AT 2 OTHER GYMS IN THE  AURORA AREA BEFORE OPENING CROSSFIT BANSHEE.  HELPING OTHERS LEARN TO ACHIEVE THEIR FITNESS  GOALS HAS BECOME A PASSION OF MINE, AND I’VE SPENT  1000S OF HOURS AT THE GYM HELPING PEOPLE REACH A  NEW LEVEL OF FITNESS THROUGH CROSSFIT. 

FRANCINA TAVERAS 

COACH 

CROSSFIT CHANGED MY LIFE. BACK HOME, IN DOMINICAN  REPUBLIC, I USED TO BE THE GIRL WHO WENT HOME TO  WATCH TV, DO HOMEWORK, EAT, AND THEN SLEEP TO DO  THE SAME THING THE VERY WHOLE WEEK. I WAS NEVER  ACTIVE OR PLAYED ANY SPORTS. 

THE STORY CHANGED DURING MY EARLY 20S WHEN A  COWORKER AND I STARTED TO DO SOME WORKOUTS AT A  PARK. I JUST WANTED “TO BE SKINNY” (SOON I LEARNED TO  ACCEPT MY UNDER CONSTRUCTION ATHLETIC BODY TYPE).  WITH TIME I WAS DOING SOME EXERCISE AT LEAST 3 TO 4  TIMES A WEEK. 

WHEN THAT FRIEND MOVED ON TO A NEW CHAPTER IN HER  LIFE, I WAS AGAIN ALONE AND WITH WEAK WILLPOWER. I  WOULD GO TO A PARK AND RUN ALMOST EVERY DAY LIKE 2  MILES AND DO SOME MOVEMENTS FOR LOWER BODY UNTIL  ONE MORNING I RAN INTO A GROUP THAT LED ME TO MY  DEAREST FRIENDS AND CROSSFIT PALS. WE WOULD GET  TOGETHER DURING THE WEEK AT A REGULAR GYM AND THEN  TRAIN TOGETHER ON GYMNASTICS AND OTHER MORE  CROSS-TRAINING RELATED WODS EVERY SUNDAY. 

THEN ONE OF MY CF FRIENDS GOT HIS CF-L1 AND MORE  STRUCTURE CAME ALONG TO ALL THE STUFF WE WERE  DOING ALREADY. I TOOK A COUPLE CLASSES FOR FREE AND  BY THE TIME I HAD TO MOVE TO COLORADO I ASKED MY NEW  BOSS ONLY ONE THING: IS THERE A CROSSFIT GYM NEARBY? ONCE I ARRIVED TO BANSHEE, I DIDN’T HAVE MUCH FAITH IN  MYSELF, BUT WITH THIS FAMILY, I HAVE LEARNED THAT THE  BODY IS CAPABLE OF THINGS BEYOND WHAT OUR MIND CAN  IMAGINE. IN ONE YEAR I HAVE ACHIEVED GOALS THAT  SEEMED FAR AWAY AND NOW I AM CF-L1 CERTIFIED. 

I AM A PASSIONATE DOMINICAN WHO LOVES HELPING  PEOPLE TO SEE THAT THE BODY CAN ACHIEVE MUCH MORE  THAN WE THINK AND THAT THE FIRST STEP TO SEE CHANGES  IS TO START DOING THINGS DIFFERENTLY.

JOHN PETERSON 

COACH 

JOHN WAS INTRODUCED TO CROSSFIT IN EARLY 2016  WHEN HE JOINED CROSSFIT NYC WITH HIS GIRLFRIEND.  THE TWO OF THEM WERE LOOKING FOR A FITNESS  MODALITY THEY COULD PRACTICE TOGETHER. JOHN HAD  BEEN A COLLEGIATE TRACK AND FIELD ATHLETE AND  PREFERRED HIGH-INTENSITY AEROBIC TRAINING. JULIE,  HOWEVER, PREFERRED HYPERTROPHY STYLE WEIGHT  TRAINING. THEY FOUND A GREAT MERGER OF THOSE TWO  TRAINING STYLES (AND SO MUCH MORE) IN CROSSFIT. 

JOHN BEGAN COACHING AT CROSSFIT BANSHEE AS AN L1  TRAINER IN SEPTEMBER 2019. BEFORE THIS, HE COACHED  MANY OTHER ATHLETIC MODALITIES. HE STARTED HIS  COACHING JOURNEY AS A SKI AND SNOWBOARD  INSTRUCTOR, WHICH HE DID AVIDLY FOR 6 YEARS, DURING  HIGH SCHOOL AND COLLEGE. 

AFTER COLLEGE, WHERE JOHN COMPETED ON NCAA  TRACK AND CROSS COUNTRY TEAMS, HE COACHED  RUNNING PROGRAMS WITH ELEMENTARY THROUGH HIGH  SCHOOL STUDENTS. TRACK COACHING LED JOHN TO A  ROLE COORDINATING YOUTH PROGRAMS AT A NATIONAL  SPORTS COMPANY, NEW YORK ROAD RUNNERS (NYRR).  WITH NYRR JOHN COACHED A SUMMER RUNNING  PROGRAM FOR YOUTH WITH LOW EXPOSURE TO  ATHLETICS. 

HE ALSO FACILITATED TRAININGS FOR DOE TEACHERS ON  THE EFFICACIOUS APPLICATION OF FITNESS  PROGRAMMING, BASED ON A PHYSICAL LITERACY AND  LONG TERM ATHLETE DEVELOPMENT MODEL. HE ALSO  RAN INTRO CLINICS FOR NEW TRACK AND FIELD COACHES,  AS WELL AS CLINICS ON INCLUSIVE PRACTICES IN YOUTH  SPORT COACHING. 

JOHN IS EXCITED TO BE A MEMBER OF THE TEAM AT  CROSSFIT BANSHEE AND IS HAVING A GREAT TIME  HELPING THE COMMUNITY ACHIEVE THEIR HEALTH AND  

ANNA SMITH 

OWNER – COACH – NUTRITION COACH 

I WAS ACTIVE IN MY YOUTH, BUT THEN 20’S HIT, AND HABITS  AND ROUTINES SHIFTED AND I GAINED A LOT OF WEIGHT. 

NEARING THE END OF MY 20’S I WAS VERY UNCOMFORTABLE  AND UNHAPPY IN MY BODY. I SPENT TOO MUCH OF MY TIME  SCHEMING HOW I COULD DEVELOP BETTER HABITS. I HAD A  LOT OF ATTEMPTS AND FAILURES. 

AT 29 I FOUND CROSSFIT AND I WAS ABLE TO KEEP A  CONSISTENT WORKOUT ROUTINE THAT I WAS EXCITED  ABOUT. I LOST 80LBS! THAT WAS THE BEGINNING OF A GREAT  JOURNEY CENTERED ON HEALTH, WELLNESS, AND  NUTRITION. I WENT ON TO BECOME A CROSSFIT COACH AND  THEN A NUTRITION COACH AND HAVE BEEN COACHING SINCE  2011. 

NOW THAT I AM NEARING A NEW DECADE AGAIN I HAVE  FOCUSED FURTHER ON HORMONE HEALTH, LIFESTYLE, AND  LONGEVITY. 

I AM HAPPY TO SAY MY JOURNEY HAS HELPED ME SHARE  HEALTH AND WELLNESS WITH, NOT ONLY MY FAMILY AND  FRIENDS, BUT MANY OTHERS LIKE ME THAT HAVE BUSY LIVES  BUT WANT TO FEEL, DO AND BE BETTER AS THE YEARS GO  BY.

MOVEMENT GOALS. 

OUR SERVICES 

GROUP CROSSFIT 

Our experienced coaches will lead you in exercise  consisting of constantly varied, high-intensity, functional  movements proven to increase fitness and health for  people of all ages and abilities. You must complete our  Fundamentals process before joining group CrossFit  classes. 

OPEN GYM 

Sometimes you want to take some extra time and focus  on specific skills or accessory work to round out what you  have been learning in class. This option gives you access  to the gym with the opportunity to practice and play on  your own timeline. This add-on is offered only in  conjunction with personal training membership or a group  class membership.  

NUTRITION COACHING 

Get a customized nutrition plan that can work with  your lifestyle and schedule, regardless of how busy you  are. Plus, one-on-one coaching as that extra piece of  accountability you need to stay on track and progress  towards your goals. 

PERSONAL TRAINING 

Work with one of our trainers, one-on-one or in a small  group, to get a tailored workout plan specific to your  fitness goals and needs. We offer single or weekly  training packages, available in 30, and 60 minute  sessions. 

ONLINE TRAINING 

Get the support and accountability you need to stay  healthy when it matters most. Work with a coach on your  fitness, nutrition, and stress management, all from the  comfort of your own home. 

PROGRAMMING 

Specific programming for your specific goals is offered  any where from 1-6 times a week. This can be delivered  remotely to anywhere in the world or within the gym. You  will receive accountability check ins and access to your  coach for questions and review. 

WHAT TO EXPECT 

SAFETY 

Keeping our members safe is a priority. To minimize risk,  our coaches have the proper expertise to ensure that you  fully understand each movement you’re asked to  complete. If you are not comfortable with an exercise,  stop and ask your coach for assistance! If a coach asks  you to reduce the weights you’re working with or change  movements, LISTEN—it’s why you pay us! 

SCALING 

Scaling is the modification or adjustment of movements,  weights, distances, or time in a workout. You will see  members of all fitness levels and age ranges, each  making appropriate scaling adjustments for their own  needs. Our coaches can assist with scaling for special  groups, including pregnant/postpartum women, and  individuals with injuries or adaptive needs. Keep in mind  that scaling appropriately leads to FASTER progress, so  if you need assistance, just ask! 

SORENESS 

In the first few weeks of a new workout routine, you will  be sore…but don’t worry! Your body will begin to adjust  over time as you maintain consistency in the gym. As  always, listen to your body, and take rest days when you  feel they are needed. 

LEARNING 

No matter the program(s) in which you’re involved, you’re going to  learn many things about your own  

body and mind. You’ll learn your strengths. You’ll learn  weaknesses. You’ll learn the keys to finding personal success. 

COMMUNITY 

We can say confidently that our membership, the LMI Fam, is like  none other. Our members know how to show love and support for  each other, inside and outside the gym. 

LMI EVENTS 

To bring our community together in more than just workouts, we  host a number of events throughout the year: outdoor activities,  potlucks, friendly competitions, and more! 

THE EXPERIENCE YOU DESERVE 

Chances are you will have a lot of questions. Please don’t  hesitate to come to us with your comments, or concerns that you  have, as we’’re always here to help! We strive to make sure each  and every one of our members gets the experience they deserve.  If we do not provide that for you, please contact info@lmifit.com

GYM RULES 

Leave outside life at the door. 

Come to the gym with a refreshed mind, ready to give  100%. That means leaving your problems at the door, and  your ego along with it! 

The team comes first. 

The sooner you realize it’s not only about you, the sooner  you’ll see your own results go through the roof. 

Positivity is essential. 

We work hard to keep our gym atmosphere light and  positive. Put a limit on any of those negative thoughts or tendencies, such as complaining, whining, and gossiping. 

Quitting is not an option. 

Without a doubt, you will be pushed to new levels. Instead  of throwing in the towel too soon, look to scaling in order  to succeed. No matter what your mind is telling you, you  CAN do it! 

Leave no person behind. 

Some gyms can feel cliquey, but not ours!  

All members are equally important, from founding members to first-timers. 

 Cheer for others. 

As soon as you finish your workout, your unwritten cool down is to cheer and show support for your classmates! 

Have fun and stay connected. 

Stay engaged—try to limit phone usage and other  distractions during your time at the gym, and have fun  with your friends! 

Ask for help. 

You don’t know everything, nor should you. Your coaches  and other staff are here to help, whenever you need it. All  you’ve got to do is ask! 

Give back. 

It’s not enough to just be a good person. Give back! Help  those around you, at any cost. Not only in the gym, but  also in our local community! 

Leave the space better than you found it. 

Clean up after yourself. Remember that people are  coming in to use the space and equipment after you. 

Leave feedback and coaching to the coaches. 

Your coaches have trained to be able to help others.  They have a plan for each person in class. Focus on you  during class and leave the coaching to the coaches. 

FAQ 

How often should I come to class? 

The reality here is that everyone is different. People have different body types, and of course, different goals. We encourage you to begin with a few classes per week, then increase the frequency from there. Remember rest days are important to allow your body some recovery! 

How long will it take before I start seeing results? 

Again, every person is different. For most people, results can be seen/felt in six to eight weeks; however, this timeframe may vary, depending on an individual’s nutrition and frequency of gym visits. 

Where can I find the group class schedule? 

The class times available with your membership type will  be shown in the Zen Planner app. If we make any changes to the normal schedule, you’ll be notified by  text, as well as a posting via the LMI Fitness Members  group on Facebook. 

Do I need any special gear for class? 

No! Just be sure to wear comfortable clothes and  shoes, specific to the type of class you’re attending,  and also bring a water bottle. If you’d like more  information or suggestions on gear (i.e., grips, trainers/ lifters), ask a coach! 

What if I can’t perform one of the exercises in a  workout? 

No need to worry! Your coach will be able to help you  scale the movement so you can complete the workout safely and successfully. 

What if I don’t know how to scale a movement? 

Ask your coach! It is the coach’s job to ensure you know exactly what to do. Keep in mind that a coach won’t always know when you need to scale a movement, so don’t be shy—let them know!

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What if I don’t understand a term of phrase  the coach is using? 

Ask a neighbor, or the coach! Trust us when we say we’ve  all been there, and we know there is a lot to learn.  To help you out a bit, we’ve also provided you with a terms  and acronyms list at the end of this handbook! 

How do I sign up for a class? 

Signing-up for a class is done through the Zen Planner  app, and is fairly simple. We’ll talk about this process later  in the Zen Planner section of this handbook! 

What happens if I’m running late for class? 

First and foremost, drive safely. Try to get in the habit  of arriving to class a few minutes early; however, we  understand that stuff happens. If you are a few minutes late  to class, talk to the coach. Chances are, you can jump right  into the warm-up. If you arrive very late, you may be asked  to perform some accessory work on the side instead. 

What if I need to change, pause, or cancel  my membership? 

Send an email to info@lmifit.com for any membership related questions. Please note that membership  cancellations will need to be received at least fourteen (14)  days prior to the next month’s billing cycle. 

How do I update my card/account information  for billing purposes? 

You can easily update payment information through the  Zen Planner app. We’ll talk about this process a few  pages later in the Zen Planner section of this handbook!  

I am going out of town; how do I keep up my  progress? 

First, check to see if there is a gym (box) nearby where  you will be staying, then call/email them to ask if they  allow drop-ins. Or Check out the Workout of the day and  check with a coach for help on modifications to match  your equipment and space available.  

May I bring a friend or family member to a group  class? 

With our current COVID-19 related mandates to our  classes, we are not allowing drop-ins. We do however  plan events that family and friends can come to about  once a month. Check our Facebook Events page for  more info on upcoming events.  

Can I bring my child and/or dog to the gym? 

Children are allowed in the gym, but please note that  LMI Fitness does not offer supervised childcare. 

All children must remain in the kids area at all times, and  children. Parents are responsible for their children’s  behavior in the kids area.  

We are hard-core dog lovers, just like you! However dogs  are not allowed in the gym. 

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I left something at the gym after my previous visit; where  can I find it? 

For general clothing items, check the cubbies area near  the front desk. For small/valuable items, such as keys or  jewelry, please ask a coach, as these items will be kept  elsewhere. 

What happens if I fall and/or get hurt during class? 

Accidents happen, and our coaches know the proper  protocols to follow in order to keep you safe. We have  immediate access to a first-aid kit, ice packs, and other  medical aid supplies. Please alert your coach as soon  as an injury occurs, even if it’s considered minor. 

What are the rules concerning the showers? 

Our facility has two showers—one in each bathroom.  Shower usage is available on a first-come, first-serve basis.  Please bring any soaps etc that you will want to use and  don’t forget it when you leave. You will need to bring your  own towel and shower shoes. Please be cognizant of  others’ time and access to bathrooms when utilizing the  showers.  

What is BSF? 

BSF stands for Bright Spot Friday. Everyone thinks you  need motivation to be successful, but in reality you need to  highlight your successes to stay motivated! This is why we  do Goal Reviews to highlight your progress, but we need to  recognize success far more often than that. Each Friday, we  focus on the positives. We want you to share the great  things that happened to you during the week, a.k.a. your  bright spots! Did you hit a PR in class this week?  

Did you get a job promotion? Were you able to get at least  8 hours of sleep each night? We want to know! BSFs can  be shared in class, or in the LMI Fitness Members group on  Facebook. Spread the positivity! 

Do you have supplements available for purchase? 

Yes! We have a wide variety of Driven Nutrition  supplements available to you. From aminos, to whey  protein, to fish oils- we’ve got you covered! A few of the  most common supplements can be purchased at the  front desk, just ask your coach and they’ll hook you up.  Otherwise we will do pre-orders (at a discount!) every  quarter. If you’re not sure what you should be taking, our  recommendation is EVERYONE start with some whey or  vegan protein and fish oil. For specific guidance just ask  a coach.  

What are Fit Republic Meals and how do I order  them? 

‘Fit Republic Meals’ refers to a meal delivery service offered by Fit Republic. They are completely customized,  chef-prepared meal plans that are creatively crafted.  Meals are ordered in advance, then delivered to our gym once a week for you to pick up, take home, and enjoy!  You can submit your orders in the gym or through text.  Note- meal orders must be submitted by midnight each  Sunday to be included in the following Tuesday’s delivery to our gym.

YOUR FIRST DAY 

AT LMI FITNESS 

Retail We sell a variety of items, including recovery  drinks (FITAID and Kill Cliff) and supplements! Purchases can  be made at the front desk, or by asking your coach for  assistance. If you don’t see something in stock, be sure to  ask the staff, as we sometimes store excess stock items  elsewhere. If we are completely out of a supplement, let us  know, and we’ll adjust our next order accordingly. 

BEFORE CLASS

Arrive 5 minutes prior to the start of your reserved class 

Check-in at the COVID symptom check area. 

If a class or training session is being held, please do not  enter the gym floor/cause distraction. 

Keep your personal belongings with you in your square.  Visit the restrooms/water fountain areas, if needed. 

Begin a self-warmup/stretch as you chat with the other  members and/or coaches. 

Grab a foam roller or lacrosse ball to massage any sore  areas. 

DURING CLASS 

Your coach will explain all components of the class for  the day, from warm-up to cool-down. Movements will  be demonstrated and explained thoroughly. 

Ask questions if you do not understand something.  Remember, it’s your first day, and we are here to help  you feel successful! This applies to finding appropriate  scaling options for you to complete during a workout,  but also to simple questions like where different  pieces of equipment are located. 

Crush the workout, sweat, and have fun! 

AFTER CLASS 

Log your results in Zen Planner, if applicable  to your class. 

Share your accomplishments with the coach! Did you  jump rope for the first time? Were you able to finally  understand proper front squat form? We want to know,  and we want to celebrate with you! 

Ensure your space is clean, and your equipment  is stored away properly. Wipe off any areas where you  may have left behind chalk… or sweat! 

Walk out with a smile on your face because YOU DID  IT! 

ZEN PLANNER 

Zen Planner is the application we use for memberships,  payment information, and class reservation and attendance. 

Download the app. 

If you ever forget your password and cannot troubleshoot  on your own, please send an email to info@lmifit.com and as for a password reset. 

Signing up for a group class: 

1— Log in to Zen Planner 

2— Choose a class, then select Reserve. Do this at least 3  hours prior to your class-time.  

3— Hit the Reserve button once more on the  

confirmation page 

4— You’re all set! 

Adding/Updating payment methods: 

1— Log in to Zen Planner 

2— Click on the three dots located in the upper, left-hand  corner (next to your profile picture) 

3— Select View Profile 

4— Under More, select Payment Methods 

5— Click on the + Add payment account button 

6— Enter your credit card or e-Check (bank account  draft) information (e-Check preferred!) 

7— Save 

LEVEL METHOD 

Download the app.

You will be added into the system by a coach. You will  receive an email detailing how to log in.  

As you complete a verified Level Method test, enter your level  into the Level Method app and a coach will validate your score.  

HYBRID AF 

Download the Hybrid AF app 

Once the Hybrid AF membership add-on is added to your  account, and you have signed the terms of use for 24 hour  access, a coach will grant you access to the gym in Hybrid AF.  

At least 3 hours prior to your desired workout session, log  into Zen Planner and reserve your open gym spot. Without a  reservation you will be considered in the gym without  

approved access. 

At the gym door, open Hybrid AF app. Select Locations and  click on CrossFit Banshee. Hold the red button “Hold to  Unlock” until the door clicks and you can enter.  

SOCIAL MEDIA 

Stay connected with your LMI Fam via Facebook  and Instagram! 

Main Facebook Page: LMI Fitness  

Instagram: @lmi_fitness 

 Facebook Members Group: 

We use our private, members-only group on Facebook to  post important information regarding gym-wide activities  and announcements, but it’s also the place for you to find  and connect with other members. We encourage you  to share your questions, concerns, bright spots… and  even photos of your dog! We know you’ll immediately  begin to see that the LMI Fam is FULL of love and support! 

LMI Fitness Blog: www.lmifit.com/blog/ 

Stay abreast of the latest information happening in our  community. We utilize our blog to share fitness and  nutrition advice, member success stories, responses to  current events, and much more! 

COMMON TERMS + ACRONYMS 

AMRAP 

As many rounds/reps  as possible 

BB 

Barbell 

BSF 

Bright Spot Friday 

BW 

Bodyweight 

C+J 

Clean and jerk 

Cash-In/Cash-Out 

A segment of work required  before or after the WOD 

Chipper 

A WOD in which movements  are performed at high  volume, in succession, until  the workout is completed 

DB 

Dumbbell 

DU 

Double-under 

EMOM 

Every minute on the minute 

GtoOH/G2OH 

Ground-to-overhead 

HSPU 

Handstand push-up 

KB 

Kettlebell 

Metcon 

Metabolic conditioning 

MU 

Muscle-up 

OHS 

Overhead squat 

PR 

Personal record 

RX 

All modalities performed in a WOD using the  

prescribed weights, reps,  and movement with full  range of motion 

Scaled 

Modified or adjusted  

distances, or time in a WOD 

movements, weights,  

SDLHP 

Sumo deadlift high-pull 

TABATA 

A WOD in which 20 seconds  of max reps are completed,  followed by 10 seconds of  rest, for 8 total rounds 

T2B 

Toes-to-bar 

WOD 

Workout of the day

Train for Life. 

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