Onboarding
The Sea Legs Program
Four private coaching sessions to teach you the movements, the language, and the basics — so your first group class feels like a homecoming, not a trial by fire.
You’ve thought about joining us here at CrossFit Harpoon for a while now. You know you need it. You want the community, the coaching, the results. But there’s this voice in your head:
- “I’m not fit enough yet.”
- “Everyone there is probably already in great shape.”
- “What if I can’t keep up?”
Here’s the truth: you don’t need to get in shape before you join. But you do need a program that walks you step-by-step into your new fitness home — and that’s exactly what this program does.
How most people join a CrossFit gym — and why it doesn’t work
They show up on day one, walk into a packed class, and try to figure it all out on the fly. The coach is managing 15 people. The workout moves fast. Everyone else seems to know what they’re doing. It’s overwhelming — and most people quit within a few months because they never felt ready.
The Sea Legs Program flips that script. Over four private sessions you’ll learn the movements (how to squat, press, pull, and hinge safely), the language (what an AMRAP is, how to read a workout), the pace (how to manage your effort), and the structure (how our classes work and what the 3-1-1 protocol means). By the time you walk into your first group class, you’re not the confused newcomer — you feel like you belong.
How the program works
Assessment, Education, First Workout
- Concept2 bike assessment to establish your baseline
- Introduction to the CrossFit pyramid (how we think about fitness)
- Learn two fundamental movements: farmers’ carry and ring rows
- Your first interval workout: kettlebell swings and movement
Walk away knowing: “I can do this.”
Rowing, Pressing, Pulling, Squatting
- Rowing technique (one of our core tools)
- Dumbbell bench press and sumo deadlift
- Box squat assessment to build safe, strong squatting patterns
- A longer AMRAP workout to practice pacing
Walk away knowing: “I understand the basics.”
Body Comp., Class Structure
- InBody scan (track your starting point and progress over time)
- Introduction to Zone 2 work (our Thursday and Sunday focus)
- Discussion: how fitness training fits into your active life
Walk away knowing: “I see how this works.”
Olympic Lifts, Gymnastics, the 3-1-1 Protocol
- Clean and push press technique (the foundation of Olympic lifting)
- Gymnastics progressions (pull-ups, push-ups, and modification options)
- Deep dive into the 3-1-1 protocol: 3 gym days, 1 outdoor day, 1 home workout
Walk away knowing: “I’m ready for class.”
You’re not on your own
Your final step isn’t a session — it’s an experience. You’ll attend your first group class with your coach by your side. They’ll introduce you to other members, help you scale the workout, and make sure you feel at home. This is where it all clicks.
Everything you’ll get
- ✓4 one-on-one coaching sessions — private personal instruction tailored to you
- ✓Unlimited classes for the rest of the month — start attending as soon as you’re ready
- ✓The CrossFit foundation — core movements, scaling strategies, and workout structures
- ✓InBody scan & baseline assessment — so you can measure real progress over time
- ✓The language & culture — the terms, the pace, and the expectations so you never feel lost
- ✓The 3-1-1 Protocol — how to balance gym training with outdoor activity and home workouts
- ✓A personal introduction to the community — your coach joins you for your first group class
- ✓Confidence — walk into every class knowing you belong there
Your investment
$495
All four private coaching sessions, your InBody scan, your baseline assessments, and unlimited group classes for the remainder of your first month. For less than the cost of a couple months of personal training elsewhere, you get the foundation that makes everything else work.
Book a No Sweat IntroWhat success looks like
Imagine 90 days from now. You walk into Harpoon and people know your name. You see the workout on the board and you know exactly what it means. You grab your equipment, warm up with your friends, and attack the workout.
Some days you’re crushing it. Some days you’re scaling. But you never feel lost. You never feel like you don’t belong. You look back at the person who was nervous to start and realize: that version of you just needed someone to show the way.
About your coach
Maddie Volk is a Certified CrossFit Trainer (CCFT/CF-L3) and the Owner of CrossFit Harpoon. For over a decade, she’s seen firsthand how your circle determines your climb. Her goal isn’t just to coach a workout — it’s to curate a community of like-minded people who prioritize growth over excuses.
She’s obsessed with the ‘behavioral bricks’ — the habits, the manners, and the professional commitments — that turn a gym into a second home. Whether she’s helping a busy parent find their ‘good enough’ win or guiding an athlete through a 90-day plan, she advocates discipline over motivation every day.
Maddie and her family don’t just preach the ‘active life’ — they live it. When she’s not at the gym, you’ll find her living the 3-1-1 life with her husband Stephen, their son Harrison, and their dog Aggie — usually skiing, mountain biking, or out on a Jeep ride.
Spots are limited to ensure every member gets the time and attention they deserve. If you’re ready to stop waiting and start building the fitness foundation you’ve been putting off, this is your moment.
Book a No Sweat Intro