Empower Growth

What is Crosley MacEachen 1of1 Fitness?

Crosley MacEachen Fitness / CM1of1 is a coaching system built on one principle: every individual deserves training that fits them.

“1 of 1” represents truly personalized coaching—no generic programs, no one-size-fits-all templates, just intentional training built around your goals, abilities, and lifestyle.

This is a one-coach operation. Every athlete and client is coached directly by me, ensuring consistency, accountability, and real attention to detail. In some cases, small group training is offered, but only when athletes share similar goals and training needs—so the quality and intent of the program never change.

I work with youth athletes, high school and college athletes, and adults looking to improve strength, performance, and overall health. For athletes, the focus is speed, power, durability, and performance carryover. For adults, it’s about getting stronger, moving better, and building long-term fitness that actually lasts.

CM1of1 Fitness is coaching first. Every session has purpose, every program has structure, and every client is trained with the goal of becoming a better, more capable version of themselves.

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Qualifications

B.S. Health & Exercise Science
NASM Certified Personal Trainer
NASM Certified Nutrition Coach
Former Collegiate Athlete

Services

Personal Training

1 on 1 training designed to fit your goals.

In person or virtual.

Group Training

Groups of 5 or less.

In person or virtual.

Nutritional Guidance

What to eat and when to eat it. In person or virtual.

Process

Whether in-person or virtual, the process is the same: custom workouts and plans to meet you where you’re at and get you where you want to go.

Free Consultation to Discuss Lifestyle and Goals
Movement Analysis (can be done in-person or virtual). This assessment analyzes general coordination and how individuals produce and absorb force through the upper and lower extremities.
Develop Custom Plan. Includes feedback on Movement Analysis and tailored training and/or nutrition plan to meet established goals.

Rick

“Thanks again for helping me. I already feel emotionally renewed doing this stuff and I'm feeling results already."

"22 pounds lost in 6 weeks, I appreciate all the advice and help to get me back here."

Luke

"My time working with Crosley has been extremely helpful. As an athlete I have gotten faster, stronger, and bouncier. He did a great job at making workouts fit to me as an athlete, I gave him a goal of getting quicker and more explosive and he executed on his end perfectly. As a coach you pushed me farther than I thought I could go and went above and beyond with 5am workouts and straight GRIT. As a college athlete he knew what it took at the next level and helped me make a huge impact right away. He helped me mentally and physically and I am very thankful for all the work we put in!"

Brody

“I've gotten so much faster since we've started. My form has improved and I feel a lot better running.”

4.90 40 yard dash to a 4.56 in 3 months.

Kendra

I recommend Crosley 100% for overall fitness and optimum performance training. This experience has been transformative and positive because he has a fantastic personality and motivates!! Nothing but gratitude for this journey."

Kirstie

"People are in disbelief how much faster Maddox already is, and he just hit his first home run in 4 years. So thank you for what you're doing for him!"

Grayson

7.5 second 60 yard dash to a 6.5 second 60 yard dash in 2 months.

Faster & stronger…. It’s pretty fun😁

#crosleymaceachentraining #backedbyscience #athleticperformance #personaltrainer #explore

Crosley MacEachen | CM1of1 | GRIT

Want to jump higher?

The front squats give a high force stimulus. Teaching the body to produce a lot of force against the ground.

Trap bar jumps take that strength built from front squat and teach the nervous system to actually use that strength at high speeds.

Then we express everything freely with maximal vertical jumps.

Stay gritty. Stay consistent.

#crosleymaceachentraining #explore #backedbyscience #verticaljumptraining #personaltrainer

Bilateral power, unilateral concentric & eccentric strength + plyos 😁👍

#crosleymaceachentraining #backedbyscience #athleticperformance #personaltrainer #explore

Crosley MacEchen | CM1of1 | GRIT

Run, lift heavy stuff fast, and jump high👍

#crosleymaceachentraining #backedbyscience #athleticperformance #explore #personaltrainer

Crosley MacEachen | CM1of1 | GRIT

Plyos, plyos, and more plyos.

Plyometrics teach your body to produce force faster, which can improve explosiveness, power, and overall athletic performance.

Great work my people🙏

#crosleymaceachentraining #explore #backedbyscience #athleticperformance #plyometrics

Crosley MacEachen | CM1of1 | GRIT

Hit the field. Then push and pull heavy weight. Never not gritty🤬

Every rep has a purpose. Every sprint has intent. Every day is another chance to separate yourself.

#crosleymaceachentraining #backedbyscience #athleticperformance #footballathlete #explore

Crosley MacEachen | CM1of1 | GRIT

Always getting better📈

BREAKDOWN👇👇

We started with rotational landmine presses and half kneeling rotational throws to develop rotational power through the hips, core, and upper body. From there, single arm DB presses and explosive Pendlay rows built upper body strength while emphasizing intent and speed.

We incorporated weighted baseball throws with a specific target every rep. The focus wasn’t just on developing arm speed, but on maintaining smooth mechanics and consistent command throughout each throw.

We wrapped up with tricep rollbacks, African curls, tricep pushdowns, weighted carries, and neutral grip pulldowns to build arm strength, shoulder stability, grip strength, and the durability pitchers need to stay healthy and perform at a high level.

#crosleymaceachentraining #backedbyscience #athleticperformance #personaltrainer #strengthtraining

Crosley MacEachen | CM1of1 | GRIT

Building explosive power⚡️

BREAKDOWN👇👇

This session with Jett builds the physical qualities that carry over to the field. We opened with resisted and free sprints to develop acceleration, then paired heavy lower body strength with explosive plyometrics to improve how quickly force can be produced.

Trap bar deadlifts, reverse lunges, and goblet squats build the strength foundation, while pogos, hurdle jumps, assisted verticals, and wickets into triple jumps train the stretch shortening cycle for faster, more explosive movement.

We finished with rotational core work to improve how efficiently force transfers through the hips and torso into the swing and the throw.

#crosleymaceachentraining #backedbyscience #explore #personaltrainer #athleticperformance

Crosley MacEachen | CM1of1 | GRIT

Rotational power📈📈

BREAKDOWN👇👇

This session was built to improve the qualities that matter most when throwing.

We started with speed and plyometrics to increase force production and explosiveness, then transitioned into rotational strength and power. Landmine presses, cable rotations, and anti-rotation work train Tripp to create force through the hips and core while staying stable, allowing more power to transfer into every throw.

The stronger and more explosive an athlete is rotationally, the greater their potential to throw farther.

Great work big fella💪

#crosleymaceachentraining #rotationalpower #backedbyscience #athleticperformance #personaltrainer

Crosley MacEachen | CM1of1 | GRIT

Developing acceleration, change of direction, and explosive lower body power with Junior🥞🥞

#crosleymaceachentraining #backedbyscience #athleticperformance #personaltrainer #studentathlete

Crosley MacEachen | CM1of1 | GRIT

Another day getting better😎

Breakdown👇👇

Overspeed sprints to teach the body to move faster. Free accelerations to transfer that speed. Then an upper body lift focused on building strength, power, and durability with pressing, pulling, shoulder work, and arm accessories.

Small improvements every session add up over time. Keep working Rihanna!!

#crosleymaceachentraining #explore #backedbyscience #personaltrainer #athleticperformance

Crosley MacEachen | CM1of1 | GRIT

Lower body strength, power, and explosiveness with Riley and Cruz😎

#crosleymaceachentraining #explore #backedbyscience #athleticperformance #personaltrainer

Crosley MacEachen | CM1of1 | GRIT

Commenting your answer to the end of video question is very encouraged!!

💪💪💪

BREAKDOWN👇👇

We started with trap bar deadlift, band resisted pogos, and a plyometric drill. Heavy lifting increases the amount of force an athlete can produce, while the plyometrics teach the nervous system to apply that force quickly with short ground contact.

The squats were performed with maximal intent, moving the bar as fast as possible to improve rate of force development. Following them with assisted and unloaded jumps allows the athletes to express that power at higher velocities.

We finished with weighted hip extensions, single leg leg extensions, seated calf raises, and single arm cable rotations. Strong glutes, quads, calves, and rotational strength all play a role in force production.

#crosleymaceachentraining #backedbyscience #athleticperformance #explore #personaltrainer

Crosley MacEachen | CM1of1 | GRIT

1% better

Breakdown👇👇

We opened with free sprints while everyone was fresh so they could hit top speeds without fatigue. Pairing them with explosive underhand medicine ball throws teaches athletes to rapidly extend through the hips, knees, and ankles, reinforcing the same triple extension used in sprinting and jumping.

Next came trap bar deadlifts paired with band assisted vertical jumps. Heavy deadlifts build the force production needed to become more powerful, while assisted jumps let athletes move faster than they normally could, training the nervous system to produce force at higher velocities.

Then we moved into one of the most important pieces of athletic development: plyometrics. Band resisted pogos improve ankle stiffness and teach athletes to apply force into the ground with minimal ground contact time. The single leg alternating wickets into hurdle jumps and a box jump challenge rhythm, coordination, elasticity, and reactive strength. The goal isn’t just to jump high. It’s to absorb force efficiently and redirect it as quickly as possible, which is exactly what athletes do every time they sprint, cut, or change direction.

We finished with split squats to build single leg strength and reduce side to side imbalances, followed by Nordics to strengthen the hamstrings through an eccentric contraction. Strong hamstrings are essential for sprint speed and are one of the best ways to reduce the risk of strains.

To wrap things up, cable rotational presses developed rotational power and core stability, while curls and banded hammer curls built elbow flexor strength and upper body durability.

#crosleymaceachentraining #backedbyscience #athleticperformance #strengthtraining #plyometrics

Crosley MacEachen | CM1of1 | GRIT

The best athletes aren’t focused on being better than everyone else. They’re focused on being better than they were yesterday.

Zoe and Scarlett came in with that mindset, putting in the work to improve the physical qualities that translate to better performance.

BREAKDOWN👇👇

We started with sled sprints to improve acceleration and horizontal force production. The more force an athlete can apply into the ground, the quicker they can accelerate, steal bases, and cover more ground defensively.

Next came wicket lateral skater hops and wicket hops into hurdle jumps to improve lateral explosiveness, ground contact times, and the efficiency of the stretch shortening cycle. These movements teach athletes to absorb force quickly and redirect it into explosive power.

The strength portion focused on rotational power with landmine rotational presses and rear foot elevated rotational med ball slams. These movements train athletes to generate force from the ground, transfer it through the kinetic chain, and express it through the upper body, which directly carries over to throwing velocity and bat speed.

We finished with unilateral pressing, rows, pulldowns, reverse flys, cable rotations, and kettlebell low to highs to build shoulder stability, upper body strength, and rotational power.

Great work you two!!

#crosleymaceachentraining #explore #backedbyscience #athleticperformance #softballtraining

Crosley MacEachen | CM1of1 | GRIT

Power is built by stacking the right adaptations in the right order. Not just one exercise.

BREAKDOWN👇👇

We started with band overspeed runs to expose the body to sprint velocities higher than what can typically be reached alone. That challenges the nervous system to move at faster speeds while reinforcing efficient sprint mechanics. We followed that with backward leaning accelerations to train force redirection because athletes rarely accelerate from perfect positions in competition.

The plyometric work built on that foundation. The single leg wickets emphasized stiffness and short ground contact times before transitioning into triple jumps and single leg box jumps, where the goal shifted to producing as much force as possible. Developing both reactive strength and maximal power is what creates more explosive athletes.

The weight room carried the same intent. Explosive dumbbell presses paired with medicine ball throws trained upper body rate of force development before moving into pulling strength, unilateral pressing, and hypertrophy work to build the strength and muscle that support long term power production.

Every exercise builds on the one before it. When your training is organized with intent instead of random exercises, every quality transfers to the next. That’s how you build athletes who are not only stronger, but faster and more explosive when it matters.

#crosleymaceachentraining #backedbyscience #athleticperformance #explore #personaltrainer

Crosley MacEachen | CM1of1 | GRIT

If you want to hit harder, serve faster, and stay healthier, upper body training has to be part of the plan. You can’t be worried about getting “too bulky”.

In reality, upper body strength is one of the biggest performance enhancers for overhead athletes.

BREAKDOWN👇👇

We started with jumping work first, moving through wicket hops into hurdle jumps challenging the stretch shortening cycle. Then moved into weighted seated jumps to develop explosiveness, rhythm, and lower-body power.

From there, we moved into pressing and pulling patterns to build balanced upper body strength, then added single-arm work to challenge shoulder stability and control. We also included core and anti-rotation exercises to help transfer force more efficiently through the trunk, and also included accessory work to support the shoulders and keep them healthy through a long season.

Strong lower bodies win games.

Strong upper bodies help you dominate them.

#crosleymaceachentraining #backedbyscience #athleticperformance #strengthtraining #explore

Crosley MacEachen | CM1of1 | GRIT

Strong is good, fast is great, but training with me is better.

BREAKDOWN👇👇

Speed and strength don’t exist in separate worlds. The fastest athletes are usually the ones who can produce high amounts of force and apply it quickly.

Today’s session with Brayden was built around that idea.

We started with band resisted sprints paired with free sprints to improve horizontal force production and acceleration. The resistance teaches him to push with intent, then removing it lets him transfer that force into faster sprint mechanics.

In the weight room, every heavy lift had a purpose. A 405 pound trap bar deadlift and 245 pound power clean built the force production needed for acceleration, while pogos, hurdle hops, assisted vertical jumps, and triple broad jumps (10.1 yards) taught the nervous system to express that strength explosively.

We finished with heel elevated squats, Nordics, rear foot elevated isometric holds, and core work to build the strength and resilience that keep athletes healthy while continuing to perform at a high level.

#crosleymaceachentraining #backedbyscience #athleticperformance #personaltrainer #explore

Crosley MacEachen | CM1of1 | GRIT

Sprint fast & lift heavy… that’s all📈

#crosleymaceachentraining #backedbyscience #athleticperformance #explore #personaltrainer

Crosley MacEachen | CM1of1 | GRIT

Basketball is a game of repeated explosive efforts. Sprint. Jump. Land. Decelerate. Change direction. Repeat. This session was built around improving every one of those qualities.

BREAKDOWN 👇👇

We opened with competitive sprints because intent matters. Athletes consistently sprint faster when they’re chasing or being chased, making it one of the simplest ways to improve acceleration.

Next, we paired band resisted pogos with depth drops into repetitive hurdle jumps into a box jump. The goal was to improve ankle stiffness and reduce ground contact time. In basketball, the athletes who can get off the floor quickly for rebounds, second jumps, and shot contests often have the advantage.

Heavy trap bar deadlifts were paired with countermovement box jumps to maximize force production and explosiveness. Building maximal strength raises an athlete’s force ceiling, while immediately following it with an explosive movement helps teach the body to apply that force at game speed.

Then we moved into unilateral strength work to improve single leg stability, reduce side to side imbalances, and build strength in the positions basketball players spend most of their time in. Every cut, layup, rebound, and defensive slide happens one leg at a time.

Finishing up with a mandatory 100 push-ups!!

Strong athletes are good in the weight room. Explosive athletes know how to transfer that strength to the court.

#crosleymaceachentraining #basketballtraining #strength #plyometrictraining #begritty

Crosley MacEachen | CM1of1 | GRIT

Mother Nature HAS NOT been on our side recently but we get it in regardless. Always gritty. Always for the culture.

BREAKDOWN👇👇

We opened with band resisted 25s paired with free 25s. The resisted sprint increases horizontal force production, while the immediate free sprint takes advantage of that contrast to reinforce faster acceleration mechanics.

The strength block paired banded trap bar deadlifts with a 5 second eccentric, pogos, and hurdle jumps. The slow eccentric builds eccentric strength and improves the ability to absorb force, while the plyometrics train the body to rapidly switch from absorbing force to producing it. That’s a quality every running back relies on when exploding through a cut or bouncing off contact.

We finished with reactive jump cuts on my cadence and continuous redirect drills. Instead of memorizing movement patterns, Brody had to react, decelerate under control, and reaccelerate in a new direction. In a game, defenders don’t tell you where they’re going. Training should reflect that.

#crosleymaceachentraining #runningbacktraining #speedtraining #athletedevelopment #plyometrictraining

Crosley MacEachen | CM1of1 | GRIT

Train hard and train with intent. The rest will take care of itself😤

BREAKDOWN👇👇

We started with band resisted sprints and leaning accelerations to improve horizontal force production and reinforce proper acceleration mechanics. The band resistance teaches athletes to push into the ground harder, while the free accelerations help transfer that strength into faster sprints.

Landmine lateral lunges challenged single leg strength in the frontal plane while improving the ability to produce force side to side, something basketball players do every possession.

Trap bar deadlifts were our primary strength movement. The trap bar allows athletes to produce high levels of force while loading the glutes and hamstrings more than a traditional squat pattern, making it a great exercise for improving sprint speed and jump performance.

Band resisted pogos and depth drops into hurdle jumps trained lower leg stiffness and reactive strength. The goal isn’t just to jump higher, it’s to learn how to absorb force quickly and redirect it just as fast.

Next we moved into nordics. Nordics are one of the best exercises for female athletes. Since many females naturally rely more on their quads, building eccentric hamstring strength helps restore balance between the front and back of the leg. Research consistently shows stronger hamstrings are associated with a reduced risk of hamstring strains and can also play an important role in protecting the knee during high speed sprinting, cutting, and landing.

We finished with Bulgarian split squats to build unilateral strength and cable anti rotation presses to improve core stability, allowing force to transfer more efficiently from the lower body through the torso.

Rihanna keeps showing up with a great mindset and a will to get better (some would call it grit😏). Big things are ahead for her!!

#crosleymaceachentraining #backedbyscience #athleticperformance #explore #personaltrainer

Crosley MacEachen | CM1of1 | GRIT

A lot of people think shin splints are just a pain problem, but usually they’re a load management and tissue capacity problem. The muscles and tendons around the ankle and lower leg simply aren’t prepared to handle the amount of force being put through them during sprinting, jumping, and change of direction work.

I was happy to assist Brody in his road to pain free movement!

#crosleymaceachentraining #shinsplintsrecovery #tibialisposterior

Crosley MacEachen | CM1of1 | GRIT

A long and tough week doesn’t mean we stop getting better!!

BREAKDOWN👇👇

The goal was simple: create a quality lower body stimulus without adding unnecessary fatigue.
We focused on explosive power through jumps, strength with controlled tempo work, single leg stability/tendon strength, hamstring injury prevention, and rotational core strength.

The best programs aren’t about destroying athletes every session. They’re about giving them exactly what they need to improve while staying fresh enough to perform tomorrow.

Great work fellas!

#crosleymaceachentraining #athleticperformance #strengthtraining #personaltrainer #backedbyscience

Crosley MacEachen | CM1of1 | GRIT

One last month of separation📈

BREAKDOWN👇👇

Started the day with overspeed sprints and acceleration work to improve stride frequency and first step explosiveness. Then moved into a lower body power session built around heavy squats, cleans, jumps, and resisted sprint work.

Every exercise had a purpose: Sprint faster, produce more force, improve reactive strength, and build resilient tissue

Performance isn’t built from one exercise. It’s built from stacking quality work day after day.

Keep working Luke!!

#crosleymaceachentraining #backedbyscience #athleticperformance #explore #personaltrainer

Crosley MacEachen | CM1of1 | GRIT

Getting faster and stronger⚡️

BREAKDOWN👇👇

Heavy focus on acceleration, reactive strength, and force production.

Heavy sled pushes to build powerful first steps. Free sprints to transfer that strength into speed. Pogos and depth drops to improve stiffness and explosiveness. Trap bar deadlifts and single leg work to build the strength and stability needed to perform at a high level.

Every exercise has a purpose. We’re not just working hard, we’re working toward becoming faster, more explosive athletes.

#crosleymaceachentraining #athleticdevelopment #grit

Crosley MacEachen | CM1of1 | GRIT

Doing what needs to be done🙌

BREAKDOWN👇👇

Band resisted 20 yard sprints paired with free sprints to overload acceleration mechanics and horizontal force production, then immediately transfer that work into unresisted sprinting.

Band resisted split squats focused on lower body force production and deceleration, while band resisted knee drive isometrics reinforced front side mechanics, hip stability, and sprint specific positions.

Band resisted box squats challenged force production throughout the entire lower body. We paired them with hurdle jumps to challenge Brayden’s ability to rapidly express that force through explosive movement using the SSC.

Front foot elevated Bulgarian split squats built unilateral strength through a greater range of motion, while single leg box jumps developed balance, coordination, and single leg power.

Heel elevated goblet squats targeted quad strength and knee dominant force production. Nordics strengthened the hamstrings eccentrically, helping improve sprint performance and reduce injury risk.

Finished cable rotational presses to develop trunk stiffness, anti extension strength, and anti rotation control. A strong core is essential for force to transfer efficiently from the ground through the rest of the body during athletic movement.

#crosleymaceachentraining #iwouldnotwanttomeetthisguyintheAgap #alwaysgritty

Crosley MacEachen | CM1of1 | GRIT

Another great one with my guy Clay! He shows up everyday ready to work and even when it gets hard, he smiles through it…. This guys got GRIT!!

Breakdown 👇👇

Trap bar deadlifts build a foundation of total body strength while teaching proper force production mechanics. I paired them with CMJ box jumps to continue introducing explosive intent and power development.

Reverse lunges focused on single leg strength, balance, and coordination. Banded A-holds reinforced proper sprint posture, front side mechanics, and the ability to maintain strong positions during acceleration.

Sled marches taught force application into the ground while developing acceleration mechanics. This is one of the best drills for novice athletes to learn how to project force horizontally.

Continuous hurdle jumps introduced reactive strength and rhythm while teaching Clay how to absorb and redirect force efficiently using the SSC.

We finished with single leg balance work on the half BOSU ball and Pallof presses to improve stability, body control, and core strength.

Great work Clay!!

#crosleymaceachentraining #thisguyhasgrit #thejugrock

Crosley MacEachen | CM1of1 | GRIT

Chase performance, not comfort💪

BREAKDOWN👇👇

Trap bar deadlifts paired with CMJ box jumps to build maximal force production and immediately express that force through explosive vertical power.

Power cleans focused on rate of force development and total body coordination, while band resisted non consecutive broad jumps challenged horizontal force production and explosive intent.

Band resisted pogos developed ankle stiffness and reactive strength. We followed them with hurdle hops to improve elasticity, reduce ground contact times, and enhance lower body reactivity.

Single leg leg extensions targeted unilateral quad strength and helped address side to side imbalances. Landmine lateral lunges built frontal plane strength, stability, and the ability to absorb and produce force outside of straight line movement.

Finished with oblique crunches and barbell ab rollouts to develop rotational strength, trunk stiffness, and core control. A strong core provides the foundation for efficient force transfer throughout the body during training and competition.

#crosleymaceachentraining #explore #backedbyscience #athleticperformance #staygritty

Crosley MacEachen | CM1of1 | GRIT

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