Coach Jesse's Yearly Rant

So guys it's about that time again for my yearly rant. John you can un pucker your butthole because I'm not gonna be saying a$$hole in every sentence. No, it's not about rep skimming this time. I've given up on that. For you out there that care more about your score on the whiteboard than improving yourself then that's on you. Only you loose out and look stupid to every one else you think your fooling. This time around it's about programming. I've been in the CF community for 5+ years. I've seen the evolution that has occurred from it going from an underground fitness revolution in the late 90's till now with Reebok buying in and taking it mainstream in the past few years. All CF affiliates are different. Each box is based on the owners philosophy. Some are strictly CF and some are straight up strength and conditioning. I was introduced to CF by a strength and conditioning coach. He was my mentor in guiding me how to educate myself and learn how to be a coach/ trainer that had the sole purpose in making each and everyone of you that came to us get stronger, faster and healthier. From there it was up to each individual on how hard they worked, how dedicated they were to improving their lives. What sparked this rant was the fact that I've had numerous members past and present ask about different programming styles and how they can be effective to them. I personally spend as much time educating myself in different methods. I research them and experiment on myself before I pick and choose what I think works best then integrate them into my programming. I have utilized training techniques from Mark Rippatoe, Jim Wendler, Greg Everette, Rudy from Outlaw just to name a few. I've learned what works and doesn't work to program the best for our general population of members. Our members that have been with us since the early days can see how I have evolved in programming. My goal is to produce the best results for you the members. I will be the first to say I don't know everything. I learn everyday and continue to educate myself so as I evolve you the member evolves. Some issues I have with our members we have had in the past that come in and get too comfortable and spend their time bitching rather than putting in hard work. Then when they don't see results anymore they blame us and move on to another box that promises false hopes of becoming a CF competition athlete. So be it if that's their agenda but they always fail in the end because at the end of the day it falls on them for lack of dedication and consistency. Consistency is key!!! If you come in and half ass your workouts while bitching and whining your not gonna see results. If you come in and spend your time wishing you could do a skill and only half ass trying to work on that skill then your not gonna get it. Half ass work produces half ass results. I will use a recent former member as an example. This person would come in and be negative everyday while bitching and whining. They would half ass everything and complain about what they couldn't do. I would coach them on how to work on these skills and they would try for a min then give up bitching and whining. They would eat like shit and drink like a fish and blame us for their lack of results. Then they leave to go to another box to only pay more with the hopes and promises that they would be competition ready. But guess what they carried their negative ass bs with them and still be at the same spot. I've seen this many times. It used to hit me personally till I realized it's not us it's them. I can't and won't feed your ego's or disillusion that your gonna be a CF athlete by coming in and putting in half ass work while pissing and moaning then talking shit on your fellow members. So let's use some recent examples of people that listen and follow only to see great results. First, Eve she's been with us for a year now. She comes in and busts her ass 5-6 days a week following the programming and guess what? She has changed right before our eyes. She's lost weight, toned up, gotten strong, gotten fast and became a force to be reckoned with on the whiteboard. Why? Because she's been consistent, dedicated and a hard worker! That produces results, not wishing it could happen but making it happen. Second, just to prove I don't show I don't have favorites. Kristie Lee, as you all know we butt heads and get along as well as oil and vinegar. But she stays consistent, she bust's her ass and works hard. Recently we repeated the last four years of open workouts and she improved on all of them. Especially 14.5 where she shaved almost 5mins off her time from last year. Last night she gained a 25lb pr on her front squat. Why? besides the "I don't understand" responses I get from her she listens and follows the programming with hard work and dedication. So congrats to these two ladies and everyone else at CFSH that puts in the hard work only to see results. There are many other members I could use as inspiration and if you pay attention you know who they are. If you want to come to us and listen then you will get the results you want. But that will also require hard work and dedication on your part. In and out of the gym. The hard work and dedication to following the programming and changing your lifestyle will forever change you. Trust us! Now on a end note I have been asked many times by members about following other programs. If you want to then so be it if it works for you. Ask me first because I've tried a lot of them to see what they offer. One in particular is lift big eat big. I wouldn't normally openly slam another but from what I've seen of them my conclusion is they are egotistical, narsasitic , know it all assholes (sorry John I said the A word). They emerged mostly due to their long line of overpriced cheaply made t-shirts with catchy slogans which CrossFitters eat up. They spend all their time bashing CF yet all their pics are taken in CF boxes and their only big name athlete is guess what a CF athlete who honestly doesn't make any real accomplishments but is a good role model for women. They bashed Kelly Starlet for years only to start accepting what he says as an expert as good knowledge. My last straw with them was when one of their newbie strongman posted a pic of Rob Orlando doing a atlas stone clean as bad form while showing their newbie doing proper form which wasn't proper but piss poor. They are a bunch of blow hards! I have yet to see them produce anything but know it all bs. I use this as an example, like I said before I do not know it all but I educate myself everyday to bring you the member the best programming we can. I will be honest with you and will not blow smoke up your ass leading you to delusions. What I will say is if you come in with hard work and dedication we will turn you into the best you, you have ever been. If you wanna come in and piss, moan, bitch, whine, half ass and not listen then I or we will show you the door and say don't let it hit your ass on the way out!

T-shirt and Tank Pre Order

We are taking pre orders for our new shirts. Guys can choose from black or navy. Women can choose from black or royal blue. Also, ladies we need to know if you want guns or buns on the back.

I need a vote from the ladies and for those interested please get with Jesse on size and color with $25.

2015 Festivus Games

We will be hosting the 2015 Festivus Games on April 18th. This is a one comp for beginners and intermediates. Prizes for top 3 male and female in both categories.

Go to or our FB page for more details and registration.

USAW Level 2 Course

USAW Level 2

Advanced Sports Performance Course

March 28-29

Instructor: Daniel Camargo

2015 Festivus Games

We will be hosting the Festivus Games on April 18th.

This is a one day competition for beginners and intermediates. There will be male and female divisions for both.

You can check out the website for wods and standards.


To registar you can use the link below or find our registration link on our FB page.


Intro Rate

We have decided to keep the intro rate as a permanent part of our membership options. So that means all new members coming in will have their first month unlimited at $30. Then after their first month they can choose which option they want for membership.



First session- FREE

First month unlimited introduction rate- $30.00 (applies to all new members)

Drop in rates- $10.00 per visit.

Drop in card (5 visits)- $40.00

One month 3 times a week- $85.00*

One month unlimited access - $135.00*

One month unlimited for couples- $230.00*

One month unlimited group rate for 3 or more- $100.00*(per person)

One month unlimited access discount- $115.00*

(Discount is for military, SWAT, police, fire department, teachers, students, Publix employees, Bayfront Health and  Oak Hill Hospital/ Bayonet Point employees).

Unbroken Fitness Kids class- $25 a month for once a week or $10 a session.

Private sessions- $50.00 per hour , $30.00 per 1/2 hour.

App and program access only- $20.00 (no use of gym)


*Automatic monthly withdraws, NO CONTRACT, can cancel at anytime!

***NO REFUNDS AFTER CHARGE HAS GONE THROUGH! *** We are very easy going about our policies and do not do contracts unless requested so it is your responsibility to notify us of early cancellation or hold on account.


Price break options available with 12 month contract. Please see Jesse for more information.

Must come in and sign off to cancel in writing.


Monday- Friday:

5:30-6:30am class (reverse format)

6-7am class

7-8am class

8-9am class

9-10am class

10-11am class

11am-4pm closed

4-5pm class

5-6pm class

6-7pm class


9-10am mobility/wod

10-11am mobility/ wod

11-12pm Unbroken Fitness Kids class


Class times can be subject to change. If a class time changes we will make it known on the site or on Facebook. Depending upon the availability of coaches we can try to offer more classes at different times. We are open to any suggestions, feel free to contact us.

7pm Class

The great 7pm class debate:

So as we've been saying attendance at 7pm has been down or inconsistent. When we mention dropping the class we have many of you guys saying to keep it but we still don't have people show.


Here's the final verdict: we will keep the 7pm only on TUESDAYS and THURSDAYS. This will take effect starting next week.

Thank you!

Schedule update

No kids class this Saturday 2/3/14, kids class will resume the following Saturday.

2015 Paleo Challenge

2015 Paleo Challenge: Jan 9- Feb 9

$20 buy in, winner takes all! Prizes will include 1 month free membership, cash pot and gift bag.

Results will be based on the following info that will need to be submitted prior to Jan 9th.

What we need before:

Full body pic from front, back and side. Ladies you can wear shorts and sports bra or bathing suit. Guys just shorts.


Measurements of hips (largest part of butt) and Waist (around belly button)

*you will need to re submit this info as your after results after Feb 9.


Eat strict Paleo meats, fruits, veggies, roots, nuts and seeds

Don't eat dairy, oats, grains, sugars or legumes

*If you choose to do it as Primal the only difference is goat dairy products are allowed. sweet potatoes and yams are allowed but for those looking to loose weight and tone keep them to a min. If you are looking to maintain size but lean more is acceptable. Also, remember that its should be protein, low glycemic carbs and healthy fats. Please see us if you need help with this but we are NOT writing you meal plans we are here to guide you.

Helpful links:


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