• Triangle CrossFit

Case Study: The Legends

Study written and conducted by: Brandon Nicholson


Coach Brandon and our lovely Legends after a great workout together!

As a fitness professional, there is nothing more rewarding than seeing your clients get amazing results. Through all the time spent in school studying the human body and exercise programming, you learn how exercise impacts the human body, but it doesn’t really hit home until you see it in action.


I coach the Legends class at Triangle CrossFit; a group of ladies between 60 and 80 years young, some of which have not exercised in years. There was no significant medical history that required a doctor’s visit before starting the program, and the biggest risk factor for heart disease was living a sedentary lifestyle.


On day zero, I conducted fitness tests that proved to be a challenge; this was used as a benchmark for progress and set the tone for where I would go with the programming. I started with round robin style circuit training 1-2 sets, 30 seconds per station. At any stations that required them to get on the floor, a bench was necessary for assistance.


After about 6 weeks of circuit training, gradually increasing the number of sets and time under tension, I transitioned them to HIIT (high-intensity interval training). Similar to CrossFit style workouts, I now conduct AMRAP’s (As Many Rounds As Possible, for a set time) and incorporate the rowers and bikes as active rest stations. The participants no longer use assistance to get on and off the floor, and when we do time under tension “TABATA” style workouts, we are up to 1 full minute per set.


In just a few short weeks, the participants no longer needed assistance to get on and off the floor.

At the 3 month mark I conducted the same fitness tests that the group did on day zero. The results were incredible! Measured results showed concrete, quantitative improvements in health, from a decrease in resting heart rate to being able to plank for more than 2 minutes.


See the results here:



Our Legends class currently meets at Triangle CrossFit on Mondays and Wednesdays at 10:30am, with plans to include Fridays beginning in the Fall. Class is typically about 45 minutes long. If you or someone you know would benefit from joining our program, you can reach Coach Brandon via email at brandon@trianglecrossfit.com or phone at (520) 678-5786.


#trianglecrossfit #thefamilygym #fitnessforall #crossfit #takecareofyourself

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