The Active Human Project
Some weeks you're on fire. Some weeks you disappear. Work 1:1 with a coach to learn Harpoon's 90-day system to build consistency that lasts..
You're showing up. But it might not be quite enough.
You come to Harpoon a couple of times a week. You're seeing some results. You feel better than before you started here.
But deep down, you know it's not the baseline of fitness you want to sustain for the long haul.
The truth? Even if you're hitting the gym regularly, you're still mostly sedentary.
Between work, family, and life, those couple of classes per week add up to maybe 2-3 hours of movement. The other 160+ hours? Sitting at a desk. Scrolling on the couch. Living a life that looks active but doesn't quite feel like it.
And worse — you don't know what else to do.
You get that you should be moving more. But where does it fit? How do you program a home workout? What counts as "outdoor activity"? How do you make it all sustainable without turning fitness into a second job?
So you keep coming a few times a week, hoping it's enough. But the gap between where you are and where you want to be keeps growing.
Here's what we believe at Harpoon:
The baseline of fitness is 20 sessions per month.
That's about 5 sessions per week. It's the minimum effective dose to feel strong, stay healthy, and build a body that works well for decades.
But here's the thing — most people can't get 20 sessions done at the gym. It's too much. Some weeks you're on fire, hitting everything. Some weeks you disappear. Life gets in the way. Work explodes. Kids get sick. Travel happens.
So we've built a better system. We call it the 3-1-1 Protocol:
3 days at Harpoon
1 day at home
1 day outdoors
That's 20 sessions per month.
It's the rhythm of an Active Human. And it fits into real life—even when real life gets messy.
The Active Human Project
This is a 90-day coaching program that teaches you how to build and sustain the 3-1-1 system within your Harpoon membership.
This isn't another program that pushes you harder or asks you to do more. This is about learning the system so you can finally make fitness sustainable — for this year, next year, and the next decade.
Here's the truth:
Results come from consistency. And consistency comes from a strategy that optimizes for consistency.
Over 90 days, you'll work one-on-one with coach Patrick to:
Build a weekly rhythm of 3 gym days, 1 home workout, and 1 outdoor session that you can actually sustain
Learn how to plan your week so movement happens—even during the weeks you want to disappear
Develop a balanced, sustainable, and effective weekly plan (not a from-scratch program—you'll still follow Harpoon's daily workouts)
Discover outdoor activities in York and the surrounding area that you actually enjoy
Troubleshoot the barriers that derail your training (lack of time, motivation, clarity, etc.)
Graduate with the confidence and knowledge to sustain 20 sessions per month on your own
By the end, you'll know how to be an Active Human — no guessing, no guilt, just a system that works.
How the Program Works:
Month 1: Build the Habit
60-minute Strategy Session: Assess your current state, identify constraints, build your baseline weekly plan
Weekly planning support: Every Sunday, you'll get a structured weekly plan (gym days, home workout, outdoor activity) that's balanced, sustainable, and effective
Accountability: Mid-month check-in to keep you on track
Goal: Increase your monthly sessions by 15-25% and learn to plan your week consistently
Month 2: Refine the System
60-minute Strategy Session: Review what worked (and what didn't), troubleshoot barriers, optimize your rhythm
Weekly planning support: Same structure, but now with more autonomy (you'll learn how to swap days and adjust on the fly when life happens)
Accountability: Ongoing text/email support whenever you need it
Goal: Build confidence to adjust the plan when life throws curveballs—because it will
Month 3: Prove Automony
60-minute Strategy Session: Graduation planning — can you sustain this without a coach? What questions remain? What challenges can we anticipate next month?
Weekly planning support: Light touch — you'll start building your own weekly plans with Patrick’s guidance
Accountability: Final check-in to set you up for long-term success
Goal: Walk away knowing you can do this forever, no matter how much life tries to get in your way
Here’s Everything You’ll Get When You Enroll in the Active Human Project:
🏋🏽♀️ 3x/Week Gym Membership — 12 weeks of Harpoon classes (normally $510) included in the program
⏳ 3 Sixty-Minute Strategy Sessions — One per month to assess your current state, troubleshoot barriers, and set you up for long-term independence
🗓️ 12 Weeks of Weekly Planning Support — Every Sunday, you'll receive a structured plan: which gym days, what home workout, which outdoor activity—designed to keep you consistent even when motivation fades
📱 Ongoing Text/Email Support — Reach out anytime you need advice, encouragement, or course-correction
☀️ Customized Home & Outdoor Plans — A sustainable rhythm built around your equipment, space, schedule, and the activities you actually enjoy
📈 Progress Benchmarks — Choose 3 fitness tests at the start, retest at the end, and see measurable proof of how far you've come
🎉 The System You'll Use Forever — This isn't a program you do forever. It's a system you learn once and sustain for life.
Your Investment:
✅ $900 for 90 Days of 1:1 coaching, continued membership at Harpoon, and a personalized strategy you can bank on for the next 10 years
🤔 Think of it this way: Many people pay for a gym membership and use 50% of its value. This program teaches you how to get 100%—not just for 90 days, but for the next 10 years.
What Success Looks Like
Imagine 6 months from now.
You're hitting 18-20 sessions per month without thinking about it.
You know exactly which days you're at Harpoon, which day you'll do a home workout, and which day you'll get outside. It's on your calendar. It's part of your rhythm.
Some weeks you're on fire. Some weeks life gets messy. But you don't disappear anymore—because you know how to adjust, swap days, scale workouts, and keep moving forward.
You look back at the past 6 months and realize: you didn't just get stronger. You became an Active Human.
That's what this program builds.
Limited Spots Available
We're launching The Active Human Project with small cohorts to ensure every member gets the attention and support they need.
Spots are limited.
If you're ready to finally build a sustainable fitness system — one that works for your real life, not someone else's Instagram highlight reel — this is your chance.
Key Details:
1:1 work will start based on your schedule, current billing cycle, and coach availability
Price is $900 and is to be paid upfront and includes all 1:1 sessions, 3 months of 3x/week membership at Harpoon, and ongoing support for 90 days
This is not a new membership tier or ongoing commitment, but instead a 90-day immersion designed to show you how to put your health at the center of your everyday life.
About Your Coach
Patrick has been part of the CrossFit community since 2006, when he helped launch Again Faster—one of the first equipment companies dedicated to serving CrossFit athletes worldwide.
Over the years, he's traveled the world creating media for CrossFit HQ and now produces and co-hosts two of the most popular podcasts in health and fitness: Chasing Excellence with Ben Bergeron and The Consistency Project with EC Synkowski.
Since moving to Wells in 2017, Patrick has worked closely with Maddie and the Harpoon leadership team, helping shape the gym's strategy, vision, and performance culture.
He knows what it takes to build sustainable fitness—and he's spent nearly two decades learning how to help people do it.
● Ready to Grab Your Spot?
To ensure you get the time and attention you deserve, we limit enrollment in the Active Human Project to 3 people each month. If you’re interested in building this system for yourself, reserve your spot now!