The REBUILD Program

Small Group Custom Rehab & Fitness

Mondays & Wednesdays at 1:30pm at CrossFit Twenty Pound Hammer in Ballard, Seattle, WA

Classes Start October 6th - Sign up here

What is Rebuild?

Rebuild is a unique blend of customized rehab, strength, and conditioning performed in a small group class.

This program is designed to help you safely transition from traditional physical therapy to higher-level fitness, sports performance, CrossFit, or simply living a life without limitations.

We want to help you move better, get stronger, build resilience, and gain confidence so you can get back to the activities and lifestyle that you love.

You’ll get individualized coaching and hands-on guidance in a supportive, motivating environment that comes when training alongside others.

Join Now!

Rebuild is designed and led by Dr. Beth Ansley & Rick Meldrum, CSCS.

Beth is a Doctor of Physical Therapy and has been coaching athletes for over 10 years. She specializes in helping athletes not only train around injuries, but also helps you rebuild strength and mobility through corrective exercises and progressive overload.

Coach Rick is a Strength & Conditioning Specialist and has a Master’s in Sports Science & Performance and a bachelor’s in Rehabilitative Sciences. He brings a data-driven mindset and over 20 years of experience coaching athletes of all levels (youth athletes, Olympic weightlifters, CrossFit athletes, track & field, baseball, & sailing).

Let’s work together to help you REBUILD - your strength, movement, mobility, confidence, and your life.

Who is REBUILD for?

This Program is for you if…

You are tired of skipping the gym due to aches and pains, nagging injuries, or constant setbacks.
You’ve completed standard physical therapy and are ready to safely push towards higher-level movements and performance.
You want to find a way to work through your injuries, not just around them.
You’re ready for more than just pain relief - you want to build strength, make lasting improvements to your mobility, and regain your confidence.
You want the accountability and support of a group class while still getting individualized coaching and guidance.

AND ALSO IF…

You are constantly modifying movements, but you never feel like you are progressing.
You avoid the gym because you are scared of getting injured or aggravating a prior injury.
You’ve “finished” physical therapy, but don’t feel 100% ready to return to the gym or sports on your own
You want expert eyes on your form so you can lift, move, and train with confidence.
You are tired of guessing what’s safe to do at the gym.
You don’t want to workout alone, but you avoid group fitness classes because you don’t get enough attention.

If this sounds like you, we are here to help!

What’s Included

Virtual onboarding call
- 30-minute video call to meet your coaches - Dr. Beth and Coach Rick
- We’ll discuss your goals, any pain, injuries, or limitations you have, and answer any of your questions/concerns.
- We’ll also do a movement screen to identify any areas lacking mobility.
- Once you sign up for Rebuild, we will reach out to set up your onboarding call before you begin classes.
- After your onboarding call, we’ll be able to start building your custom program!
A customized strength and conditioning program
- Every Rebuild athlete will receive 3 days of programming each week
- Your programming will be delivered via an app built based on your individual needs and goals
- Each day of your programming will include specific warm-ups, mobility, rehab/prehab exercises, corrective exercises, skill work, strength training, and conditioning workouts.
- Our app allows you to track your progress, upload videos, and message with your coach.
- Each week, we will update your program based on your feedback.
Two small group classes each week
- Mondays and Wednesdays at 1:30PM at CrossFit Twenty Pound Hammer (an average of 8-9 classes/month)
- Classes are capped at 6 people
- In each class, you can expect:
Open gym access 1x/week at Twenty Pound Hammer
- You’ll be able to attend Open Gym anytime between 6AM-3PM to complete your 3rd programming workout.
- You may also use Open Gym to complete any workouts/classes you have missed.
- Your 3rd workout can also be performed at home with the equipment you have available.
A data-driven, evidence-based approach to your fitness and rehab
Education to make sure you're not only feeling stronger, but also more confident in your ability to navigate the complexities of rehab, health, and fitness.

Sign Up Here

Why We Created This PrograM

Having gone through our own rehab journeys with low back injuries and knee surgery, we know what it’s like to have to take a break from the gym and the activities we love.

It’s easy to skip the gym if you are in pain or have an injury. It’s not always fun working out solo, especially if you are dealing with an injury.

The problem is, pain and injuries often don’t get better with rest. We’ve seen many athletes return to the gym, and their pain comes back. This created a vicious cycle that makes it difficult to make progress.

Building a stronger and more resilient body takes time and consistency, and often takes a more personalized approach to fitness.

Many fitness programs can help you work around your injuries, but we will help you work through them so that you actually get better.

We created The Rebuild Program to offer you a personalized rehab and workout plan, while also enjoying the benefits of a group class environment.

Let us take the guesswork out of your training.

Here are some clients we’ve coached & Programmed for:

We’ve helped:

A CrossFit athlete return to group class after ACL reconstruction
A hypermobile mom workout 2x/week to get stronger for her kids
A CrossFit athlete return to mountain biking and group class after a shoulder rotator cuff repair
An athlete modify strength workouts while pregnant and have a plan for returning to fitness postpartum
A hypermobile athlete with POTS continue strength training
An athlete with hip impingement return to squatting
An athlete with neck and shouder pain get their first strict pull-up
An Olympic weightlifter with knee pain get back to competing
An athlete with toe pain get back to running
A CrossFit athlete return to group class after pregnancy
An athlete continue working out with a shoulder labral tear and avoid surgery
A CrossFit athlete with elbow pain get back to doing gymnastics movements
A client with frozen shoulder start strength training for pickleball
A client with back pain return to deadlifting
A CrossFit athlete after shoulder labral repair surgery get back to snatching

CLASS DETAILS AND PRICING

Classes begin on October 6, 2025!

When: Classes held 2x/week on Mondays & Wednesday at 1:30PM (~ 8-9 classes/month) - You can join anytime!
- No Class on Wednesday, December 24
- No Class on Wednesday, December 31
Where: CrossFit Twenty Pound Hammer in Ballard
Who: Anyone! Although we specialize in training injured individuals, Rebuild is for anyone who needs a more customized fitness training plan to reach their goals. Classes are capped at 6 people.
Cost: $649/month + tax
- 3-month prepay: $599/month + tax

Rebuild is billed monthly as an ongoing membership. Your first month will be prorated depending on when you join. We suggest a 3-month commitment, as this gives you the opportunity to see the best results, but it is something we can discuss during your onboarding call.

Rebuild is not covered by insurance and cannot be submitted for reimbursement.

Ready to Rebuild?

Sign up today and discover how far you can go.

Space is limited, so you get real attention — reserve your spot now.

Questions? Check out our FAQ section below or email Dr. Beth at movebetterwithbeth@gmail.com

Not local to the Seattle area? Check out our online options so that we can still work together and help you meet your goals.

What does a class look like?

Classes will take place at CrossFit Twenty Pound Hammer in Ballard, Seattle, WA.

Classes are 1 hour long. In the first half of class, you will follow your personalized warm-up and strength work. The second half of class will be focused on a group conditioning workout.

Every class prioritizes proper form and technique to ensure safety and a gradual progression over time.

Custom Warm-Up

You will have a custom warm-up designed to increase your heart rate and prepare your body for the day’s workout. This may include specific mobility work, rehab/prehab exercises, and corrective exercises.

~ 15 minutes

Strength/Skill

We will incorporate a variety of exercises that differ each class, but include weight training and bodyweight exercises for the upper and lower body. During this portion of class, you may also work on other skills, like gymnastics, plyometrics, and agility. We will make modifications for all lifting abilities and use this time to dial in proper form and technique.

~ 20 minutes

Group Metcon

Class ends with a group conditioning piece, or “Metcon”. Here, the goal is to get a bit sweaty and elevate your heart rate to improve heart function and lung capacity. We will incorporate a variety of modalities, like rowing machines, exercise bikes, boxes, kettlebells, and dumbbells, in addition to many others. You get to sweat with your peers, but with your own personal modifications as needed.

~15-30 minutes

Why join Rebuild?

Custom workouts based on your needs and goals
Supervision and coaching by a Doctor of Physical Therapy and Strength & Conditioning Specialist
Be part of a supportive community and exercise in a fun, safe, and inclusive environment
Move with less pain and more confidence
Maintain and build muscle mass to increase your body’s resilience
Improve mobility for range of motion and healthy joints to maintain your function and independence
Improve cardiovascular health to decrease chronic disease
Train functional movements like deadlifts, squats, carrying objects, and step-ups to make your daily activities easier
Corrective exercises to improve range of motion, structural balance, and decrease pain
Reduce the risk of injury
Build habits for long-term health, not just quick fixes

Join Rebuild

Are you concerned about the price?

We definitely understand that this is a higher price point than other fitness programs. What we can promise is that this program blends rehab, strength training, and fitness, designed specifically for you.

You aren’t just paying for a great workout or a gym membership; you are investing in expert guidance, hands-on coaching, and a clear path to the activities you love.

By joining Rebuild, you’ll receive custom programming, gym access, and 8-9 classes a month led by a Doctor of Physical Therapy.

Attending one-on-one physical therapy or working with a personal trainer can cost over $2000/month. Our goal is to give you the same value and attention as you receive during one-on-one sessions, with the added benefits of training with a small group of people who also provide support, accountability, and motivation.

Here’s What Others Have to say:

Meet your coaches

Dr. Beth Ansley

Beth is a physical therapist and sports performance specialist. She’s been coaching CrossFit athletes for over 10 years and also runs her own physical therapy practice.

She has a unique skill set to help her clients not only overcome injuries but also come out on the other side stronger than before.

Her passion is helping people of all ages get comfortable in the gym so they can get stronger and use their fitness to do the activities they love.

She’s the “Queen of Creativity” when it comes to exercise modifications. If there’s something you can’t do, she will help you find a way.

COACH RICK

Rick is a jack of all trades. He’s been coaching athletes for almost 20 years and has seen it all. He’s a Strength & Conditioning Specialist, has a Bachelor’s degree in Kinesiology and Rehabilitation Science, and a Master’s degree in Sports Science and Performance.

He’s the “King of Data” and uses his passion to get you results using data-driven and evidence-based training.

He has years of experience working with Olympic Weightlifters, CrossFit athletes, and coaching athletes in youth sports, track & field, baseball, and sailing.

Frequently Asked Questions

No! You may drop in to Open Gym at Twenty Pound Hammer any weekday from 6AM-3PM to complete your missed workout.
If you know in advance that you will miss a class, we can also program you a home workout.
Yes! Whether you are new to fitness or a veteran, we can make adjustments and modifications to meet your needs.
Then this class is for you! This class is coached by a physical therapist who’s trained to work specifically with injuries. We will make the necessary modifications based on your specific needs. If you have a new injury or medical issue, please consult your physician before starting any fitness routine.
It depends. Some injuries need more formal rehab with hands on manual techniques. This class does not take the place of traditional physical therapy, but can work in addition to.
If you have completed physical therapy, but still aren’t where you want to be, then this class is a great option.
Yes! Anyone can be part of Rebuild. Some people need more guidance in the gym, regardless of if they are injured. We can help you meet your goals.
You may do one day per week in person and drop in at Open Gym at Twenty Pound Happer from 6AM-3PM on weekdays to complete your missed day.
The Rebuild program gives you 3 workouts a week, but you are welcome to drop into other classes or complete workouts on your own.
Rebuild does follow the CrossFit methodology, constantly varied functional movements performed at relatively high intensity, along with other strength and conditioning principles. This class, like CrossFit, is infinitely scalable for all ages and fitness levels.
No! You can join as a beginner. We will modify each class based on where you are at. If you have any questions or concerns, you can schedule a phone call prior to joining.
Contact Beth at movebetterwithbeth@gmail.com and let her know you are interested.

The REBUILD Program

What is Rebuild?

Let’s work together to help you REBUILD - your strength, movement, mobility, confidence, and your life.