Get Started Today!

Ready to make a change in your life but not sure what is right for you? Contact us to schedule your No Sweat Intro and we'll help walk you through what options are the best fit. We offer group classes, personal training, and nutrition services.

CrossFit 816
6624 Royal Street
Pleasant Valley, MO 64068

(816) 868-0777

  • Sarah Neal

Small Changes Challenge


This is a 4-week challenge with a twist!  We want to help you make habit-based changes based on YOUR individual goals.  This is NOT a nutrition challenge (although nutrition IS part of it).  It’s a habit-building system that helps you make small changes every day and every week that will positively impact your overall health and wellness.

We provide you with the first 3 habits: 1. Fitness: did you get a workout in? Target no more than 2 days off in a row. 2. Nutrition: You get to decide what is your measure of nutrition success. Is it tracking your food intake, or just getting so many servings of fruits and vegetables? Or maybe you just want to eat home cooked foods instead of eating out? You set your goal and stick with it for the four week. If you need help with this, we can help you! 3. Sleep: did you get 7+ hours of sleep (total)?

Then you choose the 3 or 4 extra habits you want to improve on.  Some examples include: • Limiting coffee intake or getting adequate water intake • Taking Omega 3's each day • Reading 10 minutes • Meditating for 10 minutes • Getting up 30 minutes earlier • No phone or device in your room after 10pm • Writing 300-500 words twice a week • Walking the dogs everyday • Making dinner at home (no restaurant meals) • Self-improvement activities

Looking for SIMPLE nutrition?   We will provide you with a simple food list to eat from during this challenge. No counting, weighing or measuring...just eat from this list.

You will receive 2 InBody scans ($50 value alone!) One at the kickoff and one at the end of the challenge to show results!

You will also receive the habit tracker to mark your compliance to your habits.

Kick off meeting is Saturday, January 4th at 9:15am. This is where we will do your initial InBody scan and discuss all the details!

To get your spot locked in register HERE!