Fitness Handbook

5.00 out of 5
(9 customer reviews)


The Fitness Handbook is specifically tailored to help the new athlete learn the concepts of training, nutrition and movement.

150 pages | Personalized Cover | Flexible Spiral Bound | Wholesale Discounts available for 10+ handbooks

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The Fitness Handbook is all about fitness basics.

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Sometimes we just want a little extra help, and this is what the Fitness handbook is all about. In it you will find visual and written cues for getting your mobility, nutrition and movement technique headed in the right direction.

We’ve broken down over 33 major movements with visual and descriptive cues, given you background info on the methodologies you’ll encounter in a group fitness environment and included tips on getting your nutrition primed for the most weight loss and/or strength gain. A perfect companion to one of the regular journals or primer for a person new to CrossFit.

This Fitness handbook is perfect for someone just beginning their CrossFit journey or for those who want to nail down the basics and rock out some new PRs.

Nutrition is one of the most important aspects of improving your fitness, body composition or overall health. We’ve included recipes, tips, guidelines and more for eating properly and priming your body for success.

After locking in your nutrition game its time to figure out all that movement stuff. That’s where our written cues and instructions on stance and execution blend perfectly with visual step by step images to help you ‘get’ the movement, whether you are a visual or contextual learner. We want you to move right!

Beyond nutrition and technique, we’ve filled these journals with a ton of other useful tidbits that will help you be a courteous and well-rounded athlete, with tools and information relevant to athletes of any caliber.

Get one of these Fitness Handbooks and take your fitness to the next level!

Please inquire for additional customization!

Wholesale Discounts:

1-9 $6.99
10-24 – $5.99
25-50 – $4.99
50-100 – $3.99
100+ – $2.99

Discounts apply in the cart.

Customization Options

Cover Personalization – Change the background and foreground color, add clipart, your own art, text and more.

Daily Page – Choose the perfect training page for you. Pages are tailored to specific activities and have different layouts available. 1x layouts have 1 entry per page, giving more writing space. 3x layouts have 3 entries per page, making the journal last longer

Contents – If you select “Only Daily Pages” the journal will only have the daily page you chose. If you select the “Standard journal” your journal will include pages for keeping track of goals, nutrition, personal records and activity specific information.

Build a Journal – The Build a journal lets you select any page from our library to perfectly tailor the journal to your goals. The total amount of pages is 150 and the amount of “daily pages” is dictated by the amount of “content” pages you select. Content pages are any pages from the Build-a-journal library.

Product Specifications

  • Inspirational quotes on the top of every daily page
  • Heavy duty plastic spiral bound journals that are the only true lay flat design available
  • Front & back protective custom printed cover is included for free
  • Highly durable synthetic cover paper to reduce tears and feel velvety smooth
  • Cover designs are always personalized and printed on demand
  • Product dimensions: 5.5 x 8.5 inches
  • Pages: 148 BW printed pages
  • Weight: 0.75 pounds

How Do I Order?

1.) Press the Personalize Your Cover button above & choose your cover options.

2.) Press the Choose Your Content button above & choose your page and content options.

3.) Once you’re happy with how everything looks, press Add to Cart and then proceed to checkout to order!

When Will My Order Arrive?

Please allow us 3 business days to create your order & ensure everything is perfect before we ship it out (we call this “Production”). If you requested a digital proof, please check your email for that, we will not print or ship until it is approved. Once shipped, your journal will arrive in 1-10 business days depending on the shipping speed you choose at checkout.

Do You Donate to Charities?

Yes! We love giving back & supporting our local fitness gyms. A portion of your order will be donated to a local youth fitness organization. You can also apply for a prize package if you are hosting a fitness competition.

Do You Offer Bulk Discounts?

Yes! We offer discounted pricing for orders of at least 10 journals & planners. All journals & planners are eligible for this bulk discount (so you can mix & match to get discount):



Bulk discounts are automatically applied at checkout (no discount codes needed). For orders over 50 journals, we can also customize the journal pages to better fit your needs.

Can I Return My Order?

Since each item is custom made to order, we do not offer refunds. However, rest assured if you are not satisfied with your order, our support team will go above & beyond help you resolve any order errors or issues. Please note if you want to make a change on an order after it’s placed, it will take extra time to process and approve the changes So please double check all of your personalization options & shipping info before placing your order.

Please email us if you have any other questions

9 reviews for Fitness Handbook

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  1. 5 out of 5

    Anonymous (verified owner)

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    Good, comprehensive, information and a well-designed booklet.

  2. 5 out of 5

    Melanie R. (verified owner)

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    Love these! Thanks Evan!!!

  3. 5 out of 5

    John L.

    Outstanding work! The content and layout are incredible and cover everything a beginner could possibly need!

  4. 5 out of 5

    Russell M.

    Russ and his members loved the custom wod handbooks we made for themWorked with Evan to create a custom front and back and he had all the answers. Once the design was set and order placed I got it just a few days later. Highly Recommend! -Russ from Muskegon CrossFit

  5. 5 out of 5

    Kelsey W.

    Working with Evan was easy and we were able to completely customize the journals for our needs. The process was fairly quick and they arrived fast so we are extremely happy!!!

  6. 5 out of 5

    Taylor M.

    Our new members or our beginner CrossFitters love it! Highly recommend 🙂

  7. 5 out of 5

    Daniel B.

    Great product and even better customer service.

  8. 5 out of 5

    Jenny (CrossFit Cashmere)

    Got the journals! They are awesome!

  9. 5 out of 5

    L. Smith

    As an affiliate owner and coach these journals are a wonderful tool. We used to have members fresh out of onramp in their classes wondering what the difference was between a press and a push press or a push jerk. Now they have movement diagrams to supplement our in class work. I make them write down the cues they need to work on with each lift as well so I am always “watching” everyone.

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Build a fitness journal on wood table with coffee cup and pencil

Personalize Your Cover

Your cover can be printed with your favorite colors, motivational quotes and clipart. Make your cover perfect for you and let it express your journey .

The Perfect Page for You

Our pages were designed to help you record your progress with your specific activity! With pages tailored to CrossFit, Weightlifting, Habits, Running and more...

Build a Journal writing pages for fitness and weightlifting
CrossFit journal with CrossFit Benchmarks

Content for Your Goals

You can choose from just daily pages for limitless daily tracking or select our standard journal to add some goal sheets, nutrition charts and personal record tables. If one of those doesn't work, choose our build a journal to customize your journal perfectly.

A Truly Unique Gift

You can't get more perfect than a journal customized for your friend or loved one's personal journey. Help enable their success!

Custom notebooks and personalized notebooks
  1. 5 out of 5

    Anonymous (verified owner)

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  2. 5 out of 5

    Anonymous (verified owner)

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    Quick process

  3. 5 out of 5


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    Evan is very responsive.

  4. 5 out of 5

    Anonymous (verified owner)

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    Love the journal. Just what I needed to get back to pre-lockdown shape. High quality. Good content.

  5. 5 out of 5


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    Just what I needed

  6. 5 out of 5

    Camille Miller

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    I really like the journal. It was easy to build and easy to use

  7. 5 out of 5

    Camille Miller (verified owner)

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    It is a good value and I’ll definitely purchase again

  8. 5 out of 5

    Tim (verified owner)

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    We customized everything and it came out great. Evan was also a big help in confirming the design process for us.
    CrossFit Palo Alto black journal with images of athletes

  9. 5 out of 5


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    Really fast turnaround with answering questions and the printing/shipping.

  10. 5 out of 5

    Vivien K. (verified owner)

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    good pricing! You get what you paid for! Very good quality! Shipping on time! Im so amazed!

    black and white custom weightlifting journal with picture and text

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