Quote of the Week 3-27-2023

“It is fruitless to wish you had started years ago.  In the future you will wish you had started now.”


Welcome back friends!  I honestly NEVER thought I would write these words.  Coming out of COVID has been tremendously challenging for small business owners.  We were forced to shut down, then over-regulated, and finally left to figure it all out on our own.  Fitness spaces were disproportionately negatively affected by all of this- who wanted to train hard in a mask or shop for healthy food when we couldn’t even shop for toilet paper?  SO many other facilities closed.  Good gyms with good people.  My heart still breaks for those owners and Athletes.

Given all this I can not thank you guys enough- my Community of absolute savages who stood by us through the mess.  It is why I can honestly say I NEVER thought I would write these words- WE ARE ONCE AGAIN AT CAPACITY!  

I am sure you guys have seen a lot of new faces around (signed up three just this week!) and I have heard from a few of you that classes are feeling very full again.  In order to maintain the level of Coaching and care we have built our positive reputation on, we will be capping membership.  

I love, LOVE owning a fitness studio- it is in my DNA.  But there are some parts that I could do without.  Dealing with expiring tuition payments, constantly chasing leads, always posting content…I have zero desire to be an “influencer” YUCK!  Having our solid membership base will allow me to kill all these things and just pour our resources into the most important part of the gym- YOU!  Think more custom periodizations, more nutrition challenges, more box night out events, more apparel, just more more more of what makes us great.  

I am blessed to know that my membership base is so all in.  Having a limited number of slots available means I never have to worry about covering rent or any expenses.  It also means people will certainly think twice about “taking a break” since their spot most likely will be filled with our waitlist.  Once it’s gone, it’s gone folks!  It is so important for all of our Athletes to know that every face they see at our gym is all in, they pay their tuition, and they too love the Community we offer.  I am looking forward to pivoting from a CrossFit gym to a truly holistic, lifestyle Coaching fitness facility that happens to offer CrossFit.  

Some of my Coaches have convinced me to try to fill up our 5:30 am and 6:30 pm classes so I have decided to take on seven new Athletes before we restrict access.  I would like to fill these slots ONLY with like minded, good hearted people like yourselves.  These should be our friends and family that have been on the fence about trying us.  This is their opportunity, please spread the word.  In fact, I will make it easy for everyone-  CC me on an email right now to someone you know that would benefit from being one of the seven!  Let’s fill up these last spots together.  


Here comes the last week of our Dimacari cycle.  We will be hitting a deload 5×5 of all our strength movements but we are turning up the intensity on our Metcons.  Friday is the almighty “Fran”- the reason I started CrossFit.  April 3rd begins our Oly focused Equeste Cycle- Squat Snatch, Squat Clean, Split Jerk, Pendlay Row, and Core work.  I am looking forward to Fran and then tossing some weight around with you all.





5-5-5-5-5 (Deload)


200m Run

15 Front Squats (95#/65#)

200m Run

15 OHS

200m Run

15 Thrusters

200m Run



Close Grip Bench Press

5-5-5-5-5 (Deload)



7 T2B

7 Box Jumps


7 Ring Dips



Power Snatch

5-5-5-5-5 (Deload)


50/40 Cal Row



Power Snatch (95#/65#)

Burpees Over Bar



DB Strict Press

5-5-5-5-5 (Deload)


6 Rounds

3 Hang C&J (95#/65#)

30 Doubles


1 Rope Climb



Weighted Chin-up

5-5-5-5-5 (Deload)




Thrusters (95#/65#)