KCI CrossFit

What is your definition of "making progress"?

For a lot of people, it means adding weight to the barbell or seeing a faster time on the clock. But Sandra has a perspective that completely changes how you look at a workout.

Sandra has been a part of the gym family since before KCI even existed. Over the last 15 years, she has faced the kind of life obstacles that would sideline almost anyone. For the past 9+ years, she has been quietly and relentlessly fighting Stage IV cancer, navigating endless rounds of chemo and major surgeries.

When Sandra looks at her fitness, she explicitly talks about her PRs in two eras: "BC" (Before Cancer) and "AC" (After Cancer).

In her own words: "After 9+ years of chemo and surgeries, I'm finally starting to achieve some new (although lower) PR's. I'm 10 years older now and I still have Stage IV cancer but the treatment is easier now - I may never get back to the level I was BC, but it's satisfying to make new progress... CrossFit made me fitter than ever. As a result, I'm still here!"

Sandra’s consistency over a decade of severe ups and downs is nothing short of legendary. She is the absolute definition of what it means to have an unshakeable spirit.

Progress isn't a straight line. It's about deciding to keep moving forward, no matter what cards life deals you.

Sandra, you are an inspiration to every single coach and member who steps foot on our floor. Thank you for showing us what true strength looks like. 🥊❤️

Want to know the biggest secret to long-term fitness success? 🤫

We asked our coaches, the people who have spent a combined total of decades training, what small, consistent habit moved the needle the most for them.

Swipe through to see their answers.

Spoiler alert: None of them said "perfect nutrition," "feeling moticated," or "never feeling tired." They all said the exact same thing: Just showing up.

Fitness isn't built on the days you feel 100% motivated and crushed the workout. It's built on the days you felt tired, busy, or stressed, but you put your shoes on and walked through the gym doors anyway.

Stop waiting for motivation to strike. Build the habit.

Next time you're debating whether to skip class, remember the coaches' advice. Pack your bag, get in the car, and just show up. We’ll take care of the rest. 👊

🙌 Shout out to these veteran coaches for leading by example!