Levo Update Show – Episode 97

Thank You, Re-Test Delay, & The CrossFit Games

Hey People,

Welcome back to the 97th edition of the Levo Update Show. Sorry for the brevity, but it’s been one of the those weekends. So, here’s the bullet points:

  • Thank you for the Reviews. We will always work hard, regardless. But, it’s always nice to get the feedback. Thanks for taking time.
  • Open Intramurals and the CrossFit Open start this week! Let’s have FUN!
  • We will be extending the F2020 challenge until after the Open. For those who are doing great… keep it up. For those (like me… oops!) who have been struggling a bit, we have some time to turn the tide during the Open.

Sneak Peek at the Week

  • Monday – Back Squat and Pullup plus a Couplet Grinder
  • Tuesday – Bench Press and Plyo Pushup (maybe?) and a Short-Heavy Couplet
  • Wednesday – Light Weight Triplet with a big Buy-in
  • Thursday – Strength Recovery
  • Friday – The CrossFit Open Workout #1

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 96

Warming Weather, New People, and Open Intramurals

Hello Peoples,

Welcome back to the 96th edition of the Levo Update Show.

Another great week is behind us. The weather was warmer and the snow and salt are becoming a thing of the past. With that will also come the natural influx of people wanting to join our community to improve their mental and physical health. Seek out these new folks and make sure they get to know our community… but, continue being safe with screening and cleaning. We’re still batting 1.000. Let’s keep it that way as we start to grow.

We don’t do a ton of advertising, so your kind words mean a lot to us but also to google in terms of search engine optimization. People like you are who we want. But, those people need to know that CrossFit Levo is a great place. If you feel so moved, click on this link (LEAVE A REVIEW) to leave us a Google Review. It goes a long way to helping us grow our community. Thank you. Instructions are below:

  • Open the Link
  • You will see CrossFit Levo on the Right side of the Screen
  • Click next to our 5.0 star rating where it says (Google reviews)
  • Leave us a review and help us build an even better community

Antoinette sent out an email last week about Open Intramural Teams. Remember, this is all about having fun and meeting more of the community. A little health competition is always a good thing, but this is all about strengthening the community. Let’s have some fun with this!

Sneak Peek at the Week

  • Monday – Deadlift and Hollow Rock with Lunge and DU burner
  • Tuesday – Hero WOD “Ryan,” Muscle Ups and Burpees
  • Wednesday – Row GHD Inverse Couplet
  • Thursday – Goat Work and Gymnastic Strength Pull-Push
  • Friday – CrossFit Open 19.3 Repeat

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 95

Doldrums, Ice, Winners, & Open Intramurals

Yo People,

Welcome to the 95th edition of the Levo Update Show. Another week of winter is behind us and warm weather is on the horizon. Hopefully we can kiss the malaise good-bye, and usher in a new level of intensity as spring approaches.

As that happens, be careful if you part on the back side of the building. It doesn’t get much sunlight so the snow melt is slow and it will re-freeze into black ice. I shoveled the walkway yesterday to decrease the likelihood and time that this will be a vulnerability, but be careful. It will be most dangerous in the morning and evening.

We had a ton of awesome performances over the last few weeks in the F2020 challenges. Cooper and Zach Murphy were tops in the row as well as MC and Meghan were tops in the row posting super fast times from 2 weeks ago. Last week saw Devin, Zach, and Brian dominate the handstand hold variations on the male side, and Kaitlyn, Ashley, and Allison do the same on the female side. Overall we saw a bunch of PR stars as well as overall gymnastic progression. Keep up the good work.

We want to give a shout out to the 5 am regulars, but specifically Wayne, Melissa, and Hayden. Wayne just keeps getting better and better every week with his consistent work and positive attitude. Melissa embraces every challenge with epic intensity and doesn’t miss the opportunity to celebrate it and carry it with her throughout the day. And Hayden is the ring leader who shows up, puts in the work, but never misses the chance to cheer on his crew. There are others starting to sprinkle into this group, and for good reason. They are pretty cool people!

Speaking of cool people. Open Intramurals is right around the corner. We have come up with teams that are fair and fun! And that’s what it’s all about. This shouldn’t give anyone an anxiety attack. On the contrary, it is meant to be a fun community builder, giving you the opportunity to meet more people in the gym. Have fun with it!

Sneak Peek at the Week
  • Monday – Back Squat, Pullup, Burpee Box Over
  • Tuesday – Front Squat, Rope Climb
  • Wednesday – Goat Work, Strict HSPU, DB Snatch
  • Thursday – Bench Press, Plyo-Pushup, Cardio-DU-TTB
  • Friday – Open Repeat 14.5 and 16.5

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 94

Weather, Valentine’s, and Consistency

Hey Crew,

Welcome back to the 94th episode of the Levo Update Show.

What a rough one last week was, especially if you have kids. And this week looks to be no different. Please be safe on the way to and from the gym. Give yourself a little extra time. We will be open unless it gets ridiculously bad. In that occurrence, we will let you know through email that classes have been cancelled.

Salt is going to be an issue. When we enter the gym, do you best to stay on the turf and potentially transition your shoes prior to walking on the black top. Antoinette and I are a little OCD with things, but aside from that the salt is a real pain to get off the floor (chalk x 5). We thank you for staying on the turf as you enter and transitioning your shoes a little early if you can.

Sneak Peek at the Week

We are coming to the end of the F2020 challenge. Let’s finish strong!

  • Monday – Deadlift and 21-15-9 burner
  • Tuesday – Goat Work, Recovery, and a Cardio-Gymnastic finisher
  • Wednesday – Handstand Challenge, Shoulder Press, and an 8 minute Grind
  • Thursday – Dumbbell Cardio Chipper
  • Friday – Open 13.4 Repeat, Clean & Jerk – TTB Ladder

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 93

Bike Intensity, Muscle-Ups, and Double Down

Hey Crew!

Welcome back to the 93rd edition of the Levo Update Show. Another awesome week of staying healthy, crushing chronic disease, and building a strong community.

The bike was a… well… you know what. It taught us all a lot about intensity and how hard we can push. Don’t forget that as we work towards a 500m max effort row later this week. But before we talk about rowing, we have to congratulate Hayden and Meghan (OG) for winning the F2020 challenge on the bike. Well done!

Another shout out goes to Mark. He hit his first bar muscle-ups on Friday and months on consistent work and progression. That’s why we do it, peeps. We will never shy away from complexity, but support you along a progression safely. Big congrats to Mark for staying committed and putting in the work.

Another couple of cats out there that deserve a shout-out are Wavy Wayne and Melissa “Go Get You Some!” from the 5 am. I’ll be highlighting some of their collective awesomeness in the future.

As a crew though, you’re all beautiful. Seriously though, we are always grateful for and proud of our Levo community. #keepmoving

Sneak Peek at the Week
  • Monday – Nasty Girls (Air Squat, Muscle-up, Hang Power Clean)
  • Tuesday – Bench and a Core Grinder
  • Wednesday – Squat and Max Effort Row
  • Thursday – Cardio Crusher
  • Friday – Open 14.3 Repeat (Deadlift – Box Jump)

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 92

Winners, Biking, and Class Sizes

Hey People,

Welcome back to the 92nd edition of the Levo Update Show. We are about 1/2 way through the F2020 challenge so keep up the good work so we can crush retest week.

The 7:15 class seems to be working out well on Monday and Wednesday. Hopefully we can open up class sizes soon to accommodate for more community building, but we will remain patient.

Gary has been dominating shoulder mobility. He’s been with us for awhile now and has made steady progress in that time. Initially it was with ankle, knee, and hip range of motion, but now he has moved to the upper body. Coach Antoinette has mentioned that his hard work is really starting to pay off, so “CONGRATS GARY!”

Phillip and Natalie are the winners of the max hang from the pullup bar. Amazing job with both grip strength and mental toughness. We will all need that when we tackle this weeks challenge… 1 min Max Cal Bake.

That sounds disgusting. But, it will also help us experience intensity and conquer the phobia surrounding the bike. Go get’em!

While we won’t be changing class sizes for the weekday classes. We will be opening both the 8:30 and 10:00 am classes on Saturday to 12. Covid numbers are down with infections as well as hospital utilization so we will be making the challenge. However, we still need to self-screen, clean, and respect spacing to continue batting 1.000! Keep up the good work.

Sneak Peek and the Week
  • Monday – Strict Press/Bent Row and Situp-Overhead Lunge combo
  • Tuesday – DB Snatch, CTB, and Row Mashup
  • Wednesday – Jumping Macho Man Trifecta
  • Thursday – DL/Hollow Rock and Bike Challenge
  • Friday – CrossFit Open 15.3 Repeat

Keep up the good work and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 91

F2020 Winners, Don’t Fall Off, Diana Shout-Out, and COVID #’s

Yo People,

Welcome back to the 91st edition of the Levo Update Show. So much to talk about here, so we will just do it in bullet fashion:

  • Jesse and Kristina were the plank hold winners, but there were several great performances highlighted in the show.
  • This is the time when people will classically falter with their resolutions. Keep fighting to say goodbye to 2020 and make physical and mental strides forward in 2021.
  • Coach Brandon told me to give a shout-out to Diana for her hard work (it’s at the 3:02 mark in the show). HE ALSO WANTED TO SAY SOMETHING TO JESSE AT THE 11:44 MARK. Make sure to check it out.
  • We are watching the COVID # and they are looking much better than in November and December. We will hopefully be able to open up classes a little in the coming weeks.

Programming is ramping up in intensity, so be on your A game. Here’s what you have to look forward to:

  • Monday – Back Squat, Pullup combo with a TTB, Step-up burner
  • Tuesday – Goat work into Classic CrossFit with an Open twist
  • Wednesday – Max Hang and a Monster Chipper
  • Thursday – Bench Press, Pushup combo with a Gymnastics Grinder
  • Friday – Open 17.3 repeat… CTB and Snatch

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 90

Attendance Ratio, New Class Times, & Weekly Challenges

Hello People,

Welcome back to the 90th edition of the Levo Update Show. Always great to have you back here, but more importantly in the gym. Great Segway… Yay, me!

You are all in the gym, and getting in a lot, which is kinda the idea. Globo-gyms operate off a model of selling memberships and hoping no one shows up. We are the antithesis to that model and you all are expressing it. Way to stay committed through the first few weeks of the challenge and 2021!

To help maintain your value, we have added a couple new class times. Monday and Wednesday evenings will now have a 7:15 express class option. That will hopefully draw some of the 6 pm attendees or provide another option for people who struggle to make it to the 6 pm class on time. This is a work in progress so be patient as we gather data. The main fact is that we are trying to ensure you get more chances to experience greater value from your membership… here goes!

Last weeks double under challenge saw a lot of people make massive strides on the movement. The winners were Ashley Rath and Zach Meier. They scored some FitAid swag, so yeah them!

This weeks challenge is a max effort plank. Pay attention in class for details.

Sneak Peek at the Week

  • Monday – Deadlift and Gymnastics
  • Tuesday – Double Cardio Killer
  • Wednesday – Shoulder Press into a Burner
  • Thursday – CF HQ Chipper
  • Friday – Open 20.4 Retest

You’re all beautiful, #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 89

Test Week, CrossFit Open, Wait List

Hey Peeps,

Great first week to the F2020 challenge. Great participation and a huge turnout for the Friday capacity test. Thanks for making test week successful!

CrossFit Open registration for the 2021 season is Open. For those of you who know what that is, get registered to compare you performance to that of the world. You will also be able to see how you have changed over time. For those who haven’t done the Open, talk to some of the members who have to see if it’s something you want to try.

The wait list seems to be working well. We appreciate your patience with us as we navigate the uncontrollables of COVID. But, we also appreciate that you are courteous of signup etiquette. Long story short, as a community we need work hard to ensure that everyone has a chance to get in their workouts for the week.

Sneak Peek at the Week

  • Monday – Epic Full Body Grinder (Barbell and Gymnastics)
  • Tuesday – Recovery, Goat Work, and Weekly Challenge (3min Burpee)
  • Wednesday – Back Squat and the Proving Grounds Burner
  • Thursday – Open-like MetCon (TTB and Devil Press)
  • Friday – Clean and Jerk Open 11.3 Repeat

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 88

F2020 Challenge, Testing, and Sneak Peek at the Week


Welcome back to the 88th episode of the Levo Update Show. 2020 is now in the rear view and it is time to crush 2021. This week marks the beginning of the F2020 Challenge as well as the new cycle. Lets check out the details:

  • Week 1 is dedicated to testing – The first 10 minutes of each class will be dedicated to getting height, weight, inches, and body composition.
  • It is a FREE challenge so we hope everyone participates.
  • However, if for some reason you don’t want to participate just let us know.
  • Weeks 2-7 will have challenges each week. Look for details during that week.
  • Week 8 will be a retest week
  • If you won’t be at class on Friday, then you need to make up the Capacity Test (Friday’s Workout) on any other day during the week. Just sub out the workouts.

Here is the sneak peek at the week:

  • Monday – Press, Row, Wallball, and BMU
  • Tuesday – New Movements and Shoulder Stability
  • Wednesday – Grinder into Situps
  • Thursday – Deadlifts and Gymnastic Strength
  • Friday – Capacity Test (Open 14.4)

Good Luck and #keepmoving

Levo Coaching Crew