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?"
So you tell yourself you'll start running first. Or do some home workouts. Or wait until you lose 10 pounds. Or wait until after the holidays. Or after vacation. Or after life calms down.
But 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 here at Harpoon.
And that's exactly what this program does.
Here's 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.
You get four private sessions to learn the movements, the language, and the pace before you ever step into a group class.
Over those four sessions, you'll learn:
The movements (how to squat, press, pull, and hinge safely)
The language (what an AMRAP is, what scaling means, how to read a workout)
The pace (what intensity feels like, how to manage your effort, when to rest)
The structure (how our classes work, what Thursdays and Sundays are for, what the 3-1-1 protocol means)
By the time you walk into your first group class, you're not the confused newcomer. You're a confident member of our community who knows what you're doing. And more importantly, you feel like you belong.
How the Program Works:
Session 1:
Focus: 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."
Session 2:
Focus: 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."
Session 3:
Focus: 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."
Session 5:
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. You're not the new person trying to figure it out. You're a member of the community.
Session 4:
Focus: 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."
Here’s Everything You’ll Get When You Enroll in the Sea Legs Program:
👊 4 One-on-One Coaching Sessions — Private, personalized instruction tailored to your experience level, movement patterns, and goals
💪🏾 Unlimited Classes for the Rest of the Month — Start attending group classes as soon as you're ready (typically after Session 3 or 4)
🏃🏽♂️ The CrossFit Foundation — Learn the core movements, scaling strategies, and workout structures that make every class accessible
📉 InBody Scan & Baseline Assessment — Track your starting point so you can measure real progress over time
🗣️ The Language & Culture — Understand the terms, the pace, and the expectations so you never feel lost
🥾 The 3-1-1 Protocol — Learn how to balance gym training with outdoor activity and home workouts for a sustainable, lifelong active lifestyle
🤝🏽 A Personal Introduction to the Community — Your coach will be with you for your first group class, making introductions and helping you feel at home
🚀 Confidence — Walk into every class knowing you belong there
Your Investment:
🚢 $495 for The Sea Legs Program
This includes all four private coaching sessions, your InBody scan, your baseline assessments, and unlimited group classes for the remainder of your first month.
🤔 Think of it this way:
Most people pay for a CrossFit membership and quit within 3 months because they never felt ready, never felt confident, never felt like they belonged.
This program solves that. It's not just 4 sessions - it's the foundation that makes everything else work. It's the difference between joining a gym and becoming a member of a community.
For less than the cost of a couple months of personal training elsewhere, you get a structured onboarding experience that sets you up for years of sustainable fitness.
What 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 you the way.
That's what this program does.
It gets you ready - not just physically, but mentally and emotionally - to become the kind of person who shows up, does the work, and builds a life around sustainable fitness.
Ready to Get Started?
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.
Come in for a free, no-sweat introduction to CrossFit Harpoon. Meet with a coach, see the gym, and ask all your questions. (No high-pressure sales tactics, we promise.)
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.