Coaches, I just dropped a video breaking down our Foundations Class, and I wanted to give you the context behind it—because this is one of the most important pieces of our entire system. 🚨 THE PROBLEM Most gyms don’t actually have a starting point. They say:👉 “Just jump into class”👉 “Scale as needed” But for a lot of people… That’s not realistic. ✅ WHAT FOUNDATIONS IS Our Foundations Class is for anyone who: ❌ Can’t safely join group class❌ Isn’t ready for No Shuffle Club❌ Needs a TRUE starting point 👉 It’s held 1x/week for 30 minutes👉 It’s simple, intentional, and progression-based This is where people:👉 rebuild confidence👉 relearn movement👉 re-enter fitness the RIGHT way 🎯 OUR PROGRESSION STANDARD (THIS IS KEY) Before moving into No Shuffle Club, athletes must demonstrate: ✅ Get down to the floor and back up→ independently→ in under 20 seconds ✅ Walk 50 feet (25 out + 25 back)→ no assistance→ controlled and confident ✅ Hang from a bar→ 5+ seconds→ bodyweight supported ✅ Squat below parallel→ with assistance if needed 🔁 WHY THIS MATTERS These are NOT random tests. 👉 These are the SAME benchmarks we use across:• Foundations• No Shuffle Club• Wellness Which means: 👉 We can track real progress👉 We can catch regressions early👉 We create a clear path forward 🧠 THE BIG IDEA We’re not just running classes. 👉 We’re building a system of development From:Foundations → No Shuffle → Wellness → Group Classes Every step has:👉 standards👉 purpose👉 direction 💥 COACH TAKEAWAY If you take one thing from this: 👉 Stop thinking “scale the workout”👉 Start thinking “meet them where they are—and build them up” 👇 YOUR ACTION Watch the video. Then ask yourself: 👉 “Do I actually know where my athletes should start?”👉 “Do I have a system… or just workouts?” We’re building something different here. Let’s keep leveling up 🔥 — Wes

Hey team! I added Olympic lifts to our “Joint by Joint” spreadsheet to help keep sharpening that coaching eye. Take a look, print it out if you want, and highlight one or two joints to focus on during your next coaching session. Pay attention to what those joints are doing and see what patterns you start to notice. Then circle back and let us know what you saw and how it helped your coaching. https://docs.google.com/spreadsheets/d/1zDnTxZNkj71YpJN9jMJUSoFgORh0e8mWJGNNGXJzvAs/edit?usp=sharing

This is the roadmap I use with new nutrition clients. It’s not meant to be followed rigidly or without adjustment — it’s a guide. It helps the client understand where we are, where we’re headed, and what the next right step looks like. It also keeps the coach aligned and intentional, so we’re always moving forward with purpose toward your goals. I hope it gives you clarity and direction as you start your journey.

Made a quick guide on the spectrum of athlete types and how to coach each one without overcomplicating class. This is the stuff I wish someone handed me years ago. https://app.typeset.com/play/DYM940

This post breaks down the CrossFit Rx to nutrition in the simplest way possible—think 5th-grader simple. It’s laid out like a road map, starting with real food, moving into calories and macros, then showing you exactly how to adjust based on how you look, feel, and perform. From there, it transitions into fruits and veggies, hydration, and a few basic supplements that support health and recovery. Nothing extreme. Nothing trendy.Just the fundamentals done well—and adjusted over time. If you’ve ever felt overwhelmed by nutrition, start here.If you’ve been doing this a while, use it as a check-in to make sure the basics are still solid. Read it. Save it. Come back to it often.