If you’ve been around CrossFit for any length of time, you’ve probably heard this progression: technique first, then consistency, and finally intensity. These aren’t just words we throw around in the gym — they’re the foundation of how CrossFit is meant to be trained.

1. Technique: Move well before you move fast.

Our first focus is always on movement quality. Can you squat with proper depth and alignment? Can you deadlift with a flat back? Can you press overhead without over-arching? Before we add speed, load, or complexity, we want to make sure every rep looks the way it should. Good technique protects us from injury and builds strength in the right places.

Think of it like building a house: if the foundation is crooked, it doesn’t matter how many floors you add — it won’t hold. Technique is that foundation.

2. Consistency: Do it right, every time.

Once you know how to move well, the next step is to move well again and again. Not just when you’re fresh, but when you’re tired. Not just with light weight, but when things get heavy.

Consistency develops muscle memory. It takes the movements from something you “think about” to something you just do. That’s when you start to see real progress.

3. Intensity: Earn the right to push harder.

Only after technique and consistency are in place do we dial up the intensity. Intensity doesn’t always mean going heavier — it might mean moving faster, reducing rest, or pushing outside your comfort zone.

Intensity is where the magic happens in CrossFit. It’s what makes workouts effective and produces results. But without technique and consistency first, intensity can quickly turn into sloppiness or injury.

At CrossFit Chesapeake, this order matters. We won’t rush you to throw more weight on the bar or speed through a workout before you’re ready. Why? Because your long-term health and progress are more important than chasing today’s scoreboard.

Technique. Consistency. Intensity. Follow that order, and you’ll build fitness that lasts a lifetime.

We’ll see you in the gym! 

Have a great week!

Whitney & Nick