Fitness Training


Smart and progressive box programming designed to improve your olympic lifts, gymnastic skills and metabolic conditioning... 

  • Crush new PRs in the olympic lifts
  • Master muscle-ups, handstands and handstand push-ups
  • Build a huge engine to dominate met-cons
  • Eliminate the headache of programming for yourself or your box
  • Have the peace of mind knowing you've got an expert designing safe and effective programming for yourself or your box

"Before starting Dan's program my lifts were stale and I was dealing with off and on hip pain keeping me from progressing. Since starting this program I've been able to add 45lbs to my max snatch (195 --> 240lbs) and all of my other lifts continue to improve.

Best yet my hip feels great and with Dan's additional warm-up, mobility and accessory work I'm not worried about it flairing up again. I've honestly never gotten better results in my life since I started following your programming.

Caleb Freeman– Coach: CrossFit Asheboro, North Carolina

"Dan has designed an excellent program for the general public. It is a safe well balanced program that involves both low skill movements and technical movements, keeping things fun and intense.

As a coach and a gym owner, it took a lot of work and stress out of me in class preparations. I can now focus more on coaching clients and building relationships. I’m also confident that at the end of the day, my clients get a good workout that promote strength, progressions, and longevity.”

Sanpit Teekasub - Coach: Ari CrossFit, Bangkok Thailand

"Our gym isn't exactly a typical box. We tend to have a bit of an older crowd with multiple members over the age of 70.  For my members health and wellbeing is a priority.  We needed a program that fits the needs of our members, not just the needs of 20 year olds.

Dan's programming has been a perfect fit for our members and has allowed us to provide a program appropriate for our clientele. All of our athletes have improved so much under his programming. Thank you!"

Kathy Miller - Head Coach: Crossfit Arduous, Boise Idaho

Program Goals:

  • Build Strength - Emphasis on building the squat, overhead pressing, deadlifts and olympic lifts 
  • Build Skill - Improve your handstands, handstand push-ups and muscle-ups 
  • Build Your Engine - Daily met-con to build your metabolic conditioning
  • Accessory "Competitor's Track" - Optional accessory work to improve weaknesses and prevent injury 
  • Peace of mind - A program designed with equal emphasis on performance and injury prevention

Program Specifics:

  • 6 days per week training program
  • Periodized across 12 months
  • Sessions last 60 minutes
  • Month to month progression
  • Fun variety of movements to keep you making progress and excited to train

What Movements Does the Program Focus on?


  • Clean and Jerk
  • Snatch
  • Squat
  • Deadlift
  • Overhead Press

Gymnastics Skill:

  • Handstands (balance and walking)
  • Push-ups and Handstand Push-ups
  • Kipping Pull-ups and Toes to Bar
  • Ring and Bar Muscle-ups
  • Dips


  • Running, rowing and assault bike
  • KB Swings, 1 Arm Snatches
  • Burpees, Wall Balls, Thrusters
  • Double Unders, Box Jumps
  • Crawls, Carries and Sled Work

Sample Program:

Who's The Fitness Program For?

  • Boxes (gym owners) and individuals who want a completely done for you program to improve your fitness
  • You have a basic understanding of how to perform the movements listed above or have a coach to help guide you through
  • You want a program designed with equal emphasis toward long term health AND results

Who's The Fitness Program NOT For?

  • You don't have access to a gym to properly utilize the program
  •  You have minimal to no experience performing the movements listed above
  • You have a current injury and haven't been cleared by your doctor to start training yet

About the course instructor

Dan is a Doctor of Physical Therapy and board certified orthopedic clinical specialist. He has an enormous passion for fitness, rehabilitation and optimizing human performance. Not only does Dan treat athletes on a regular basis but he's been coaching and training athletes for the past 14 years as well.

Dan is an accomplished athlete having competed as a NCAA Division 1 pole vaulter at Rutgers. He won a national championship in the sport of strongman and competed at the CrossFit regionals twice.

Dan works with all people ranging from the beginner up to the professional and CrossFit games level athlete. As founder and CEO of Fitness Pain Free, he helps fitness enthusiasts of all levels get out of pain and back to the training they love.

What's the Cost?

The FPF Fitness Program is a 12-month long training program.

  • You will be billed $29.99 monthly over the course of 12 months
  • Every 4 weeks you'll get access to a new training program
  • You may cancel at any time to stop payments.

At Fitness Pain Free we pride ourselves on making sure our educational courses are the highest possible quality.

If you are not 100% satisfied with your purchase, just send us an email within 7 days of purchase and we will refund your entire order.


Is this a physical DVD or all online?

This course is 100% online through a platform called Kajabi.  There is no physical DVD.  The program can be accessed via any phone, tablet, or computer.


How much training experience do I need to use this program?

A basic understanding of how to perform various pressing, squatting, olympic lifting and deadlifting is required to use this program.  If you can handle that then you'll do great!

How long do I have access to this program?

How does lifetime access sound? After enrolling, you'll get a new program every 30 days.  Once you have access to that program you can download it and keep it for as long as you'd like.

How much does this program cost?

This program is priced at $29.99 per month.


Still have questions?