Programs 2017-04-18T15:20:30+00:00


CrossFit Mansfield is unique in that you are being coached through every workout you attend. You will not be left standing around fending for yourself. CrossFit classes are 60 minutes, include a warm up, skills practice and workout. Skill sets you will learn include Barbell training, Kettlebell Training and bodyweight training. We are constantly looking to improve with safety and efficiency at the forefront. CrossFit is adaptable to everyone’s fitness level so you do not have to be fit to start training with us.



Personal Training is for those who have specific training related goals, or for people who require additional preparation for the full CrossFit program. Training objectives will be determined during an assessment, as each program is uniquely designed to meet each individual client’s goals and needs. You can train 1-on-1, or in groups of up to three.



The World’s Best Boot Camp—developed by Desert Storm Vet and top 10 Martial Artist John Burch—takes the very best parts of camaraderie and mental toughness and applies them to a P.T. (that’s Physical Training for you civilians) program that is proven to exceed expectations.THE DESIRE TO GET MORE… FROM YOURSELF.

The entire WBBC staff are experts at setting you up for success, getting you to dig deep—even if you’ve tried before and failed. Actually, we work best with people who have had some type of setback because we’ve found those challenges create character and just need a little more assistance. Our only job is to get you to reach your goal. The truth is…we all have the ability to get more from ourselves. Guaranteed. Our motto is all goals are equal.

You get…





Yes, exercise, especially intense exercise has tremendous overall health and psychological benefits. But, the honest truth is that you are not going to get improvements to your health, performance and body composition until your diet changes. This is why what you eat is important to us at CrossFit Mansfield.

The good news is that there are easy steps you can take to make a tremendous difference. Give these eight steps about four weeks and you will absolutely feel and see the difference. Our goal is to improve your overall health – this means looking better, feeling better and performing better.

  1. Watch this video
  2. Cut out sugar and sugary foods including soda, desserts, any sweetener in your tea or coffee. Check ingredient labels. As many “healthy” foods are loaded with grams of sugar (e.g. dried fruit, BBQ sauce, salad dressings). Managing your blood sugar levels keeps your insulin levels in check and prevents a wide range of diseases such as heart disease, diabetes, cancer, etc.
  3. Eliminate breads, pastas, rice and potatoes. This includes whole grains, brown rice, quinoa. All of it. Substitute for vegetables (best choice) and fruit such as berries, apples, cantaloupe. Limit grapes and bananas as they contain a high level of sugar which means high blood sugar/insulin levels.
  4. Eat quality protein. Best options include free-range organic chicken and turkey, wild fish, any grass-fed meat, and free-range organic omega 3 eggs. Our bodies need protein from animal sources. There are some proteins we simply cannot get from nuts, beans and the like.
  5. Drink water – at least 64 ounces a day, more if the weather is hot or if you drink coffee as both will dehydrate you. CrossFitters work hard and need to stay hydrated.
  6. Eat some good fats with each meal or snack. Good options include avocado, olive oil, nuts or seeds, nut butters, coconut oil, and animal fat from wild/grassfed sources.
  7. Take your fish oil to get your Omega 3s! CrossFit’s nutrition experts say healthy people need 2.5 grams a day. But read the label to determine the true Omega 3 content. The Omega 3s are listed as EPA or DHA. That’s the number you want to look at. If you’re not sure, ask a coach. Want to read more? We like Mark’s Daily Apple’s post.
  8. 1-Week Meal plan and shopping list
  1. Cut out the grains from your breakfast. We like Omega-3 cage-free eggs, fruit or veggies, nuts, and espresso or black coffee for breakfast. Try making eggs of your choice and on the side, have apple slices with almond butter. It’s delicious and very filling.
  2. If you’ve removed grains from your breakfast and are feeling good, try removing it from your lunch. Give that a couple of weeks and then remove grains from your dinner as well.
  3. Remember, there’s no one size fits all solution, so find what makes you feel better, look better, and perform better (as Robb Wolf says)
  4. 1 Week Meal plan and shopping list
  1. Want to read more? Check out The Paleo Diet website. It’s an evidence-based approach to nutrition and sign up for free The Paleo Diet newsletter.
  2. We also love Mark’s Daily Apple. He does a great job of explaining many complex issues. Plus his menu ideas and pictures are mouth-watering. Sign up for his newsletter as well.
  3. Check out Robb Wolf, Crossfit’s nutrition guru.
  4. Read the nutritional information on the CrossFit HQ website.
  5. Read anything by Gary Taubes. He has two books out, Good Calories, Bad Calories (a dense but important read) and Why We Get Fat (a lighter airplane read covering the same material). Here’s a recent article he wrote for the NY Times Magazine.
  6. Listen to podcasts. There are SO many but ones we like are Latest in Paleo, Chris Kresser, Robb Wolf, Everyday Paleo, Balanced Bites.


What Is the 30 Day Fat Loss Program?

The 30 Day Fat Loss Program is a whole-food nutritional program that is designed to re-program your metabolism, jump-start your fat loss and help you lose MAXIMUM fat and inches in only 30 days!

This is also an amazing program for those that do not want to lose fat, but want to focus on improving health, performance and energy!

You’ll learn the safest, most effective way to accomplish your fat loss goals and get back on track after the holidays!

Are you sick of dieting, counting calories, and struggling to lose only a few pounds?

OF COURSE YOU ARE!!! Short-term calorie restricted diets are a complete waste of time!! They leave you frustrated, hungry and with little to no results! There is a difference between dieting to lose weight and eating to lose fat!

  • 60 minute kick-off workshop to outline the 30 day program – January 14, 2017
  • Wrap-up meeting – Feb 18, 2017
  • 30 day individualized nutrition prescription
  • 30 Day email access and coaching
  • Private Facebook group for accountability, motivation and support from your coach & peers
  • Specific program guidelines, worksheets and plans
  • Weekly tips, recipes, coaching and motivation
  • Investment: Early bird pricing only $75  *Option to upgrade and receive a personalized 30 day meal plan.


How do you track your progress?

Do you keep a log of your maximum lifts and try to set personal records every day at the gym?

Every time you go out to run, do you try to run further than the run before? Do you try to run longer?

Do you weigh yourself every week, or every day? Or is your appearance in the mirror the final judge as to how much progress you’re making?

People work out for many reasons, and so there are many ways to track progress. Tracking your progress is a very good idea. It helps you stay motivated and keeps you focused on achieving your goals.  However, not all methods of tracking are created equal, and some of them are just plain bad (weighing yourself every day is a terrible idea).

No matter what your goals are in the gym or with your fitness – whether it’s gaining muscle and becoming stronger, getting toned, or simply losing fat – tracking your progress by using your body composition data is one of the best ways to get results. This means tracking your changes in:

  • Body Fat Percentage
  • Lean Body Mass
  • Body Fat Mass
  • Skeletal Muscle Mass

While almost any type of tracking can help you reach fitness goals faster, tracking the changes in your body composition allows you to do some unique things in your training that you can only do with a breakdown of your body composition.

Call us to set up your InBody Tests!”


Learn More About CrossFit Mansfield

Interested in learning more to see if CrossFit Mansfield is the right gym for you? Fill out this brief Request Info form and we will reach out to you!