Small Group Training in Eagle Rock, CA

1‑on‑1 coaching tailored to your goals and schedule, aligning exercise with supportive habit coaching for faster, safer progress.

Most clients train 2–3×/week. Volume is set based on recovery and schedule.

Many feel better in 2–3 weeks and see measurable strength/body‑comp changes by 6–8 weeks with consistent training and habits.

We tailor training to your capacity and, when helpful, coordinate with your physical therapist or clinician. We adjust dosage (load, volume, tempo, range), choose joint‑friendly variations (isometrics, tempos, unilateral), and set clear progression criteria (no symptom spike during/after, stable patterns, tolerable soreness). We’re happy to connect your professional team to align priorities.

Calendar locks, progress logs, habit trackers, and quick feedback keep momentum between sessions.

Anyone who wants full accountability, has a deadline (event/rehab/return to sport), or prefers privacy. Great for new lifters and busy professionals.

Brief check‑in → targeted warm‑up → main work (strength/skill) → finisher or mobility → actionable recovery steps.

Yes. We also offer a Hybrid approach—for example, CrossFit + PT or Small Group + PT—for targeted 1‑on‑1 coaching alongside class accountability and community.

We keep you training on the road with hotel‑gym/bodyweight plans, simple step/water targets, and travel pick‑and‑choose sessions. Share your equipment/time and we’ll build custom workouts. Need extra accountability? We can run live remote sessions via Zoom/FaceTime/Google Meet.

Ready for 1‑on‑1 coaching that fits your life? Book your assessment—we’ll map goals, pick session frequency (or a Hybrid with CrossFit/SGT), set two simple habits, and start your first training week right away with a coach in your corner.

Lifestyle Coaching helps you improve sleep, hydration, exercise, nutrition, and recovery with simple routines, accountability, and alignment to your goals and schedule.

No—Lifestyle Coaching is habit‑based and person‑specific. Most diets can work; the question is whether a way of eating becomes enjoyable and sustainable for you. Our climate vs. weather philosophy: make your diet the climate (your steady, expected pattern) so a celebration meal is just the weather—not a “cheat.” Results may be less flashy at first but are foundational and lasting.

More energy, steadier mood, better sleep, and measurable body‑comp and performance improvements—often within 4–8 weeks of consistent habits.

We use “minimum‑effective” strategies: 2–3 go‑to breakfasts, simple dinners, water targets, and sleep buffers that survive real life, with weekly check‑ins to adjust without starting over.

We avoid quick‑fix cycles. We build durable skills—meal planning, eating out, stress coping—and anchor them with Reflection/Recovery practices so results last through busy seasons.

We don’t prescribe one‑size‑fits‑all meal plans. Instead, we coach you to build the plan that works for your life—anchored in single‑ingredient foods, protein‑forward meals, and practical meal structure, plus awareness of hydration and sleep (both influence hunger and choices). We help set targets, shop and prep simply, and iterate for home, work, and travel.

Dialed nutrition and hydration improve training quality; better sleep and recovery consolidate gains. Quick time‑budget: Sleep 7–9 hrs; Nutrition ~45 min eating time/day (3–5 meals, 10–15 min/meal); Hydration ~16 min/day (30 sec twice/hour); Exercise 20+ min daily + 2–5×/wk 60‑min sessions; Reflection/Recovery AM 15 min + PM 15 min. We’ll personalize this to your schedule.

Yes—available to members and non‑members, in person or remote. We reference whatever exercise you do (walks, home workouts, other gyms) to calibrate nutrition, hydration, sleep, and recovery so everything works together.

We track strength, waist/hip measures, sleep consistency, energy, adherence to pillar habits, and subjective wins (focus, cravings).

Book a Lifestyle consult. We’ll clarify goals, choose the first 1–2 habits, and align them with your training so you feel progress in the first weeks.

CrossFit at Nela is a coach‑led strength and conditioning program built on constantly varied, functional movements performed at relative intensity. Classes blend skill practice, progressive strength work, and targeted conditioning—scaled to each person’s ability. The methodology develops real‑world capacity (strength, endurance, mobility, coordination, and balance), making it effective for teens through seniors. Every workout is adjustable for experience, injuries, and goals, so beginners and advanced athletes can train side‑by‑side and progress safely and consistently.

We’re an education‑first gym. Our priority is teaching you how to move—safely, efficiently, and confidently—so results aren’t a mystery. You’ll start with the Beginner Series, then train in small classes with clear standards, cues, and deliberate practice. We track skills and strength, personalize progressions, and explain the “why” so the outcomes you care about (fat loss, muscle gain, energy, confidence) arrive faster and more sustainably.

Improved strength, conditioning, and body composition; better energy and confidence from consistent, coached training.

Warm‑up & prep → skill/strength block → conditioning → cool‑down. You’ll get coaching cues and progressions in every block.

We scale more than just weight—we scale time and intensity. Every workout includes a target finish‑time range (e.g., 10–14 min) and a hard time cap. Routinely hitting the cap means you’re missing the intended stimulus and edging into overtraining. Coaches adjust reps, load, movement options, pacing, and work/rest so you land in range and progress progressively. We also vary intensity and schedule deloads.

Yes—and every new client starts with our Beginner Series (small group or 1‑on‑1) before joining regular classes. In this short on‑ramp we teach mechanics → consistency → intensity, establish movement standards and regressions, complete a brief assessment, and set your personalized scaling. We cap volume for newer athletes and build a coach handoff so you enter classes confident and ready to progress.

Most members train 3–5 days/week. We suggest a “3 hard / 2 easy” rhythm, guided by recovery signals and scheduling.

We scale movements and loads. Coaches select joint-friendly variations, set rep/load targets, and adjust range/tempo so you can train safely and progress.

No. We meet you where you are and build from success—not exhaustion.

Beginner Series: starts the first Monday of each month (shift if holiday), Mon/Wed for two weeks at 7:30 PM. Prefer faster/on‑your‑time? Choose the 1‑on‑1 Beginner Series. Want an even more guided path? Consider Small Group Training (12‑week progression, ≤5 people).