adapted from a post by Nigel OConnor at CFB CrossFit
Why Goal Setting Matters at CFA
One of the most valuable tools for your fitness journey isn’t a barbell or a pair of running shoes—it’s a clear goal. Without it, it’s easy to show up, work hard, and still feel like you’re not getting anywhere.
Up until now, goal setting at CFA has mostly been left to each member. That works for some, but for many, it means vague ideas like “lose weight” or “get stronger” without a plan, accountability, or a way to measure progress.
That’s changing.
We’re rolling out a new strategy that includes guided goal setting, regular check-ins with your coach, and a framework for staying on track.
What Goals Do for You
1. Provide Direction
Knowing what you’re working toward keeps your workouts focused and effective.
Example: Instead of “get fitter,” try “deadlift 100kg in three months.”
2. Build Motivation
It’s easier to stay consistent when you have something to work toward.
Tip: Break big goals into smaller wins—like adding 5 lbs to your lift or running a little faster each week.
3. Show Your Progress
Tracking workouts, measurements, and milestones gives you real proof that your effort is paying off.
4. Boost Confidence
Achieving goals—big or small—reminds you what you’re capable of and encourages you to keep going.
What Makes a Good Goal?
Use the SMART framework:
• Specific – Know exactly what you’re aiming for
• Measurable – Track your progress
• Achievable – Challenge yourself without setting yourself up to fail
• Relevant – It should matter to you
• Time-Bound – Deadlines create focus
Example: “Improve my squat depth and increase my one-rep max by 10kg in 8 weeks.”
How CFA Helps You Hit Your Goals
We’re making goal setting part of the process for every member:
• Personalized On-Ramp Assessments – Every new member starts with a 1-on-1 to assess where you are and what matters to you
• Quarterly Goal Check-Ins – You’ll meet with a coach every 90 days to review and adjust
• Tailored Workouts – Our programming is scalable and aligned with your goals
• Accountability & Support – Your coach and community are here to keep you moving forward
Common Goals We Help With
• Lose weight and improve body composition
• Get stronger and hit personal records
• Learn new skills like pull-ups or handstands
• Improve endurance for sports or everyday life
• Increase energy and overall health
Whatever your goal, we’ll help you make a plan—and stick to it.
Ready to Start?
Don’t wait for the “right time.” The best time to start is now.
Book a Free No Sweat Intro and let’s talk about your goals.
Final Thought
Your goals matter. We’re here to help you define them, work toward them, and achieve them—one step at a time.
Let’s get to work.
