BREAKING: CrossFit HQ just announced they are removing warm-ups from all affiliate programming effective immediately. The reasoning? “Warm-ups are creating artificial preparedness and masking real movement deficiencies. Athletes should adapt in real time.” Going forward: - Class starts → 3, 2, 1… go - First 5 minutes of the workout = your warm-up - Scaling is now “figure it out mid-WOD” Honestly… I don’t hate it. Thoughts? Jkjk. April fools :) But honestly, how many of you coaches do this when you workout?! I know I’m guilty 🤣

Coaches, Here is a Programming Toolkit Spreadsheet I made for our coaches. This is something we use to take warm-ups from just getting warm and moving around to intentional, skill-based prep that actually improves your athletes. What’s inside: - Antagonistic movement pairings - Time domain and intensity breakdowns - Skill-based warm-up builder How to use it daily: Before class, ask yourself: What did we train yesterday?What’s the focus today?What skill actually needs to be developed? Then build your warm-up like this: 1. What muscles were worked yesterday. Use the antagonistic tab to choose an exercise for today, that helps those muscles recover and activate the antagonistic muscle groups for the day. 2. What's the stimulus for today? Use the stimulus tab then pick a time domain followed by a movement type. 3. What skills do my athletes need to work on? Go to the skills tab to round out your general warm up with either some skills that are in the workout today, may be coming up, or intentionally paste together skills daily and weekly that lead to more complex movements over time. Examples: If today is barbell cycling: Use positions and turnover drills If today is pull-ups or toes-to-bar: Use kip swings and core control If yesterday was posterior chain: Bias anterior chain today Big mistake to avoid: Don’t just throw in random movements Every piece of your warm-up should connect to the workout The goal: Better movement. Better understanding.Better workouts https://docs.google.com/spreadsheets/d/1q4nILnxRZvKAxvBS1RyQ6Y4zU4EW0SWAMtvqNKFd8S0/edit?usp=sharing

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

Something clicked for me during this handstand walk session and I wanted to share it with you guys first. Clue: running and handstand walks are way more similar than you think 👀

As I continue coaching Level 2 seminars, I find myself repeatedly coming back to the joint-by-joint coaching framework—especially when a coach feels stuck, unsure what to look for, or can’t immediately identify a fault. By systematically working up the body—starting at the feet, then knees, hips, trunk, shoulders, and so on—we give ourselves a reliable process. As long as we understand what each joint should be doing, subtle faults become much easier to identify. This approach is especially valuable when working with veteran athletes, who often move well enough that major faults aren’t obvious at first glance. The joint-by-joint lens helps coaches see what’s almost right—and refine it toward virtuosity. I’ll continue building this spreadsheet over time, starting with the nine foundational movements, and eventually expanding into Olympic lifts, gymnastics, and monostructural modalities. This is a living document, not a finished product. Bookmark this link and revisit it often—especially during sessions with athletes—as a practical guide to improving movement quality and coaching clarity. https://docs.google.com/spreadsheets/d/1zDnTxZNkj71YpJN9jMJUSoFgORh0e8mWJGNNGXJzvAs/edit?usp=sharing