Coaches, Let’s talk about the moments that actually make you better. Not when everything is going smoothly. Not when the class is easy to run. But when something catches you off guard and you’re not quite sure what to do. I want you to think about a recent situation in class where you felt a little flustered or unsure. Maybe it was a movement you didn’t know how to fix on the fly, a member who needed more attention than you expected, or a class that just didn’t flow the way you wanted it to. Drop it in here and give some context: - what was the situation - what did you do in the moment - what would you do differently now This isn’t about calling yourself out. It’s about getting better. Every coach has these moments. The difference is whether you learn from them or just move on. Let’s use this as a way to sharpen how we think, communicate, and lead a room. I’ll jump in and give feedback where I can.

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

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A Functional Fitness Garage Workout Guide This is built around:• AMRAP + EMOM structures• Block training principles• Minimal equipment The goal is simple: > Give you something you can hand to clients who: - travel - train at home - need structure outside the gym - or just need a simple, effective plan HOW TO USE THIS You can:• Give it to members who miss classes• Use it as a starting point for beginners• Layer it into your programming• Or offer it as a value add to your community Feel free to share it with your athletes, clients, and members. Let me know how you’re using it—I’d love to see it in action https://app.typeset.com/play/P0R7N0 — Wes