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Your starting point is set by what your body can do today, not by how fit you are. In this workshop I show you how we test it, teach the positions, and scale every session.

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Zoom: Tuesday, November 3, 7:30pm CT. About 90 minutes, live from home. The session is recorded.

Save my Zoom seat

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In person: Saturday, November 7, 11am CT. About 60 minutes at CrossFit Cerberus, 200 NW 11th Street, Blue Springs. 10 seats. A coach walks you through the screen.

Save my in-person seat

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Live bonus. Stay to the end of either live session and book a free 30 minute one-on-one movement assessment with me at the gym. $100 value. Live only, not in the replay.

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• The Starting Line Screen
• Pain shows where to start, not whether to start. Seven positions and a pain map set your starting box height, weight, and range. Jenny started at 44 on a box squat. She now does a full parallel squat.
• Pattern Before Pounds
• Weight is rarely what hurts. Bad position under weight is. Bodyweight and PVC first, then light kettlebells, then more weight once the last rep looks like the first. Cassy started at 50 with shoulder and back pain. She now does kettlebell swings without pain.
• The Sliding Scale
• The workout changes to fit you. Every session is scaled, and a little gets added each week. "Scaling a workout doesn't mean you're less of an athlete. Scaling is just matching your abilities." Taylor Hansen

Check 3 or more and this workshop is for you:

• I'm 40 or older and have never lifted, or I stopped years ago.
• My back, knees, hips, or shoulders ache.
• I have tried walking, cardio, diets, or a big box gym, and it did not stick.
• I think I need to get in shape before I start.
• I want a coach who starts slow and watches every rep.

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Your coach

I'm Carl Neidholdt, owner and head coach of CrossFit Cerberus. I have coached gymnasts, lifters, CrossFitters, and kettlebell athletes for over 30 years, including a kettlebell team with world champions. My background in massage and corrective exercise is in helping people move out of pain. Every level at Cerberus starts with the basics. We have been open in Blue Springs since 2012.

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Members who started here

Pain scores use a 0 to 10 scale: 0 is no pain, 1 to 3 is mild and doesn't change what you do, 4 to 6 changes how you move and what you avoid, 7 to 9 gets in the way of daily life, 10 is the worst pain imaginable.

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Jenny started in 2018 at 44. Her hip, knee, and back pain went from 8 to 2. She went from a box squat to a full parallel squat, and now does jump rope and push jerks. "I'm the only one that is allowed to judge myself and the only one that can make the change."

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Cassy started in 2020 at 50. Her shoulder and back pain went from 5 to 3, and she does kettlebell swings without pain. "You're not going to be in better shape until you start and you won't be pain free until you find a good program that focuses on strengthening your weaknesses."

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Chase Speroni started in 2025. His knee pain went from 6 to 3, he lost 20 lb in 3 months, and he finished his first Spartan race. "Carl started me from ground zero."

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Taylor Hansen started in 2024 and now deadlifts 325 lb and benches 200 lb.

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