Reserve Your Spot

ONLY $99*


SQUARE1 is a 4-Week Program including a nutrition plan, PLUS a 2-Week All Access EffectUs Athletics Membership, and the beginning of a new you!


Our expert certified coaches are trained to motivate, inspire and help you achieve your fitness and nutrition goals. We are here to help make you a better you!


Bring a positive attitude and help us create an environment everyone will love. If you’re a man or woman looking to overcome obstacles and achieve your goals, you’ll fit right in with the EffectUs Athletics community!


Experience more than a better body and better habits. After just 6 weeks of the SQUARE1 program you’ll feel refreshed, full of energy, and ready to continue the fitness and nutrition journey that you started.


“I was never really someone who liked to work out in front of other people. I was always worried about what they were thinking (she is so slow, she doesn’t lift very heavy etc.).  Then I was talked into giving EffectUs Bootcamp a try, it was only 6 weeks, you can do anything for 6 weeks right.  If I don’t like it I don’t need to go any further.  Well that was 2 years ago now, don’t get me wrong the workouts can be very tough and challenging and some days I think to myself (why am I paying to do this) but the coaches and the people you get to workout with help encourage you (never judge you like I had thought).  The coaches are so knowledgeable, encouraging and always want you to be your best you.  Just give yourself a chance and you will be glad you did and never look back like I did. “ 


“Completing bootcamp in early 2018 set the foundation for my fitness and nutrition goals. While my goals have change over the last 3 years, what I learned has kept me on track and successfully moving forward.”


COST $349

Includes: 4 Weeks SQUARE1 classes (3 Classes/wk), 2 Weeks EffectUs Athletics Membership (Unlimited Classes), 2 Body Composition Analysis, SQUARE1 Nutrition Plan, 2 Meal Prep Sessions, and SQUARE1 T-shirt.


MAY 3 — MAY 29 First 4 weeks, SQUARE1 -specific classes
MAY 30 — JUNE 12 Last 2 weeks, unlimited classes (see class schedule and attend as many classes as you desire)
CLASS TIMES Mondays, Wednesdays, and Fridays at 6pm — 7pm


EffectUs Athletics 601 Central Ave W St. Michael, MN 55376

Reserve Your Spot

ONLY $99*



May 3rd — June 12th, 2021


September 13th — October 23rd, 2021



Protein will go in one of the small compartments of your tray. The leaner the better. Grass-fed and organic are ideal. Wild-caught cold water fish are best. Sample List: Fish, Meat, and Eggs


Carbs will go in the other small compartment. We want to have nutrient-dense carbohydrates. Fruits and these starchy carbs will do that for us. Sample List: Sweet Potato, Squash, and Fruit


Vegetables will go in the large part of your container. Each meal must have at least this many vegetables. To keep it simple, if it’s a vegetable eat it. Diversify what vegetables are on your plate from meal to meal and you are all set.


A serving size of fat is the size of your thumb. Here are the healthy options like avocado, grass-fed butter, olive and avocado oil, and fish oil. Sample List: Avocado, Nuts & Seeds, Coconut Oil, Olive Oil, Avocado Oil, and Grass Fed Butter


I was inspired to become a CrossFit coach simply because I want to help people take life into their own hands and live better, longer, healthier lives. For so many of us we think that the best years are already behind us, but that is not the case! Since I have started CrossFit I am fitter now than I ever was in my younger years as a multi-sport athlete. When you surround yourself with like minded people, who prioritize nutrition, and fitness, and then combine that with the community that CrossFit has to offer, I believe that anybody can see amazing results.

CrossFit is not about PR’s and competition to me (although that’s fun too!), it’s about quality of life, the ability to maintain your independence, the ability to fly kites with your kids, the ability to dance till the last song at a wedding, the ability to feel damn good in your own skin. It’s about the community we have here to help us all be the best versions of ourselves! I want our members to feel the same life changing successes I have felt through CrossFit!

A little background about me, I was always involved with sports growing up, my favorites being basketball, softball, and tennis. When I’m not at the box, you can find me crushing life with my two girlies, swimming at the lake, having dance parties in our kitchen, or fishing and boating with their Dad. We love getting outside and being active as a family. I have also developed some amazing friendships though CrossFit, and when I’m not crushing life with my family, you’ll find me probably on an amazing adventure with my friends! I’m always aiming to keep life interesting. 😉


Male: Small – 3 Full Meals,  Medium – 4 Meals,  Large – 5 Meals,  X-Large – 5 Full Meals
Female: Small – 3 Meals,  Medium – 3 Full Meals,  Large – 4 Meals,  X-Large – 4 Full Meals


Very simply put pre and post workout supplements are focussed on performance. If you are not where you want to be composition wise then performance is not the priority. For that reason if you are a men over 15 percent body fat or a women over 22 percent body fat then you do not need to take pre or post workout supplements.

These are foods that people commonly ask about. “What about this food?”

  • If it’s a vegetable eat it, if it’s meat eat it.
    No cold cuts or cured meats
  • No almond or coconut flour
  • No canola or vegetable oil
  • No honey, agave, maple syrup or sweeteners of any kind
  • No oatmeal
  • No Rx bars, Quest bars, or any bars
  • Nut butters must have no added ingredients other than salt
  • Up to one cup of unsweetened almond milk per day
  • Up to two tablespoons of grass-fed heavy cream per day
  • Up to two pieces of gum a day
  • Clean bacon is a fat

Reserve Your Spot

ONLY $99*



May 3rd — June 12th, 2021


September 13th — October 23rd, 2021

Pin It on Pinterest

Share This