Quote of the Week 12-3-2023

“Continuous improvement is better than delayed perfection.”

NEWS

Welcome back friends! Small rant- CrossFit HQ pissed me off real good last week. After YEARS of asking headquarters to give affiliates something more for their yearly fee, they instead responded by doing nothing and charging more. Wild. Full transparency- I have paid an affiliate fee every year for a decade and a half and have paid multiple affiliate fees when I had multiple locations. This loyalty has been rewarded by a 150% price increase. The justification CrossFit gave affiliates is that inflation has risen 74% since they first offered the service and prices needed to go up. 

This all made me think- we have offered the same prices since 2010. I don’t know of another product or service that can boast such a claim. I truly believe that you are rewarded in life for providing value. Our tuition is the best value in fitness and our prices are here to stay despite inflation or whatever else happens in the world. 

In the exact opposite fashion from HQ I am asking you all how I can provide MORE value- reach out to me now and give us some ideas. Custom programming? Nutrition? Mobility? Tell us what you want and we will work our butts off to get it to you for 2024. 

As always, thank you for your loyalty.  

PROGRAMMING

Welcome to our last cycle of the year, a pure conditioning focus we are calling the Torax Cycle- Air Squat, Push-up, HSPU, Pull-up, Run, Row. Don’t sleep on bodyweight movements, done right they will put a hurting on us. We are also supplementing this with some heavy, compound movements in most of our Metcons. These weights will be programmed as (CC) or “Coaches Choice”. Listen to your Coaches this month- we got you. 

LET’S CRUSH IT!

Monday

Strength

8 Sets Tabata

Air Squat

Metcon

10-9-8-7-6-5-4-3-2-1

Cluster (CC)

T2B

1 Rope Climb After Each Set

Tuesday

Strength

8 Sets Tabata

Push-ups

Metcon

21-15-9

STOH (CC)

KBS

Box Jumps

Wednesday 

Strength

8 Sets Tabata

Pull-ups

Metcon

AMRAP 18

10 Alt DB Snatch (CC)

8 Renegade Rows

6 Single Arm Devils Press

4 CTB

2 Bar MU

Thursday

Strength

8 Sets Tabata

HSPU

Metcon

8 Rounds

100m Run

3 Ring Dips

1 C&J (CC)

20 Doubles

Friday

Strength

8 Sets Tabata

Cal Row

Metcon

10-20-30-20-10

Cal Row

Sit-ups

Walking Lunges

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