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


See how making small changes, can yield big results!

So is is almost 2020! With the new year comes resolutions- People often have the best intentions and make grand, elaborate resolutions, only to drift away from them before January is even over. Usually the change is too big to stick to, or too much of a deviation from their current state.


We want to set you up for SUCCESS by making small achievable changes; ones that will affect your health now, and have a big impact on your next decade.



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.

3. Sleep: did you get 7+ hours of sleep (total)

Then you choose the three or four 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

…the list of small things is endless!  Whatever your specific goals are for your own health and wellness!  We want to help you succeed!

Looking for SIMPLE nutrition?  

You can make your nutrition what you want it, but if you need some guidance 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.


How To Join:
Contact Sarah to signup or use this link HERE.
Cost to participate is $75.


  • 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. This is where we will do your initial InBody scan and discuss all the details.

  • Starting Sunday, January 5th, mark off your completed habits on your tracker. This will help you visually see how your new habits are building.

  • We’ll also ask that you send us a quick pic of your tracker results each week and let us know if there is any area where you may be struggling so that we can help you stay on track and build those habits into your regular routine.

**If you are on vacation and want to start a few days after January 4th, that's no problem. You are still welcome to participate.

We hope you join us in lifestyle focused challenge to start 2020 off right!