Hey friends! It’s Shawn McQueen, Owner of Railroad CrossFit, and I’m excited to share a new service our people are absolutely loving and that may be just what you’re looking for and could radically improve your health and fitness.
If you’re a busy adult in the Columbia or Greene County area, aged 30-55+, looking to improve your strength, health & longevity, and need personal guidance and accountability, you’re in the right place.
Semi-Private Training:
Personal training is hands down the best and fastest way to achieve a results based outcome.
However, personal training can be expensive for some and often isn’t sustainable long-term.
Which either stops or prevents people from training all together.
On the other hand, large group classes—while fantastic, energetic and fun—can leave people without the personal attention and specific nature they desire.
Large group is great for broad and variety filled fitness. However, some people just don’t want the bigger groups – or to do CrossFit, we get that. Schedules may be a limiter as well as intimidation of the size of groups.
I do believe that everyone wants to be stronger, feel better and deposit in their health reguarly
And I KNOW human beings thrive and get the absolute best results with accountability.
This is where semi-private training shines, striking a perfect balance between personalized coaching and the camaraderie of a small group.
What is Semi-Private Training?
At Railroad CrossFit, our semi-private training model trains groups of 2 to 5 people under a Coach. Train and work out together while following personalized workout plan that cater to each individual’s needs, abilities, fitness level and goals.
You might be in the same room, but your training is uniquely yours.
This approach means you’ll receive the focused attention of personal training you want and the shared camaraderie, connections and motivation of a group, just in a small intimate setting.
Large Group vs Semi Private
Where our large group classes we utilize CrossFit – constantly varied training days, efforts and movements with functional movements performed at each individuals relative intensity – people radically improves their health and fitness across the board.
Semi private we have a different approach. Progressive overload.
Progressive overload is a training principle that involves gradually increasing the demands on your body to improve strength and fitness.
Think of it like adding a little more weight to your grocery bags each week; over time, this helps you get stronger without overwhelming you.
By changing your workout routine every 4-6 weeks, you’ll see measurable progress, build confidence in your own abilities, and enjoy better results—all while feeling safe and supported in your fitness journey.
The Benefits
Personalization: Each workout is personalized just for you. Whether your goal is to build strength, improve mobility, decrease pain, or simply feel better in your own skin, we create and adapt the plan to work for you.
Training programs are built in 4-6 week cycles, allowing you to build momentum and progress each week. Culminating with a progress week to showcase how much improvement you made within that training cycle.
*In Semi PT – we are not doing CrossFit style training – instead we do either a full body strength circuit – or strength and accessory/conditioning.
Cost-Effective: Semi-private training is more affordable than one-on-one personal training because the trainer’s attention is dispersed among 2-5 clients. However, it still offers a higher level of personalization than large group fitness classes.
The balance between 1 on 1 and large groups – allows you to build long term fitness as a habit, thing you LOVE to do and are extremely consistent with.
Supportive Environment & People: The environment simply makes training more enjoyable. In Semi you’re surrounded by like-minded individuals who share common goals and struggles. This supportive environment fosters motivation, accountability and encouragement, making your fitness experience more enjoyable.
Folks in our Semi-Private are building fast friends, have a blast working out with one another and look forward to seeing each other every 2-3 days. Celebrating one another’s progress.
Expert Guidance: Our Coaches are dedicated to teaching, guiding you toward the best experience and results on your terms. Monitoring your progress and providing the feedback you need to stay on track. Our team is not just “instructors” they’re your guides in achieving continued progress, improved health and a stronger and fitter you.
How We Run Semi-Private Training
In our semi-private sessions,
- Before the session begins, everyone is usually checking in on one another on how their day or weekends have been.
- We start with a Coach led warm-up that gets everyone ready to tackle their workouts.
- After that, the Coach gives a brief overview with the specifics for each client for the training for the day. (Modifications are made here based on goals, injuries, limitations or experience level.)
- The Coach will then demonstrate and and refresh/refine everyone through the movement and what to focus on.
- The Coach gives a practice or build period to get to the starting point for their strength work for the day – closely monitoring each individual’s movement while also giving cues/feedback and checking in on how they are feeling.
- Together – with their own specific customizations they will strength train targeting lower, upper body and core work for 2 to 3 sets with built in rest.
- Performing a full body strength training session to improve strength, body composition, ability and overall health and function. All designed and customized to the individual’s needs.
If the session is 30 minutes there can be a little cardio work sprinkled in there as well at each person’s effort with guidance from their coach, to put deposits into more years and cardiovascular health.
If the session is 45 minutes – the back half of the session depending on the goal of the cycle – could be accessory work to bring up weaker muscle groups or conditioning work to improve overall health, energy and lifespan.
Regardless, throughout the session – they are coached, met where they are at and guided towards how to safely improve.
Motivated and supported by their peers and others in the group.
And often spend the before and after session – connecting and furthering their friendships.
Why Choose Semi Private Training?
Semi-private training is a great option for those who want a personalized fitness program but also enjoy the social interaction and motivation that comes with training in a group.
It offers the structure and support needed to achieve personal goals without the high cost of one-on-one personal training.
By offering individualized attention, a supportive group environment, and cost-effective pricing, semi-private training strikes the perfect balance for many fitness enthusiasts.
Whether you’re new to exercise or an experienced athlete, this model can help you reach your fitness goals more effectively while still having fun in a community setting.
Thanks for reading!
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follow us on social media or send me an email to continue the conversation!
info@railroadcrossfit.com
Shawn McQueen
Owner, Railroad CrossFit
If you’d like to talk with a Coach about starting or improving your health and fitness BOOK a FREE consult today!
