THE LMI WAY
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
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!
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
—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.
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.
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
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:
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.
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.
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!
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
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.
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 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
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.
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.
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.
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.
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.
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.
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
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 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!
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.
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.
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.
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 email@example.com
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!
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.
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!
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 firstname.lastname@example.org 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.
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.
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.
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!
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 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 email@example.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
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!)
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.
Download the Hybrid AF app
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
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.
Stay connected with your LMI Fam via Facebook and Instagram!
Main Facebook Page: 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
As many rounds/reps as possible
Bright Spot Friday
Clean and jerk
A segment of work required before or after the WOD
A WOD in which movements are performed at high volume, in succession, until the workout is completed
Every minute on the minute
All modalities performed in a WOD using the
prescribed weights, reps, and movement with full range of motion
Modified or adjusted
distances, or time in a WOD
Sumo deadlift high-pull
A WOD in which 20 seconds of max reps are completed, followed by 10 seconds of rest, for 8 total rounds
Workout of the day
Train for Life.