Levo Update Show – Episode 79

CrossFit Games, Catch-up Warmup, and Sneak Peek

Welcome Back Crew!

Another week in the books and I will miss you all this week. We are in the great state of Tennessee, experiencing the majesty of the Smokey Mountains.

We hope you enjoy the 79th episode of the Levo Update Show. Here are the highlights:

  1. CrossFit Games are complete with repeat winners. Check it out on YouTube to see how amazing humans can be. Also check out the stories in between the heats to see how important CrossFit is to the community and our overall health.
  2. Catch-up Warmup. Try your best to be on time, but if you are a little late we will soon have a standard warmup for you to follow. This will allow anyone who is late to rejoin class quickly as well as help the class move forward without disruption. Look for more info by the PVC pipes.
  3. Sneak Peek – lot of fun!

Enjoy, Good Luck, and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 78

Reviews, Chalk, and Coaching Corner

Hello Peoples,

Welcome back to the 78th Episode of the Levo Update Show. We appreciate your existence!

Here are the highlights of the show:

  • Thank You to Megan for the Google Review – Look for an email that will help you leave a review if you feel so inclined. It helps our ratings on the inter-webs thing. If you take the time, we thank you twice. If you don’t, we still love you.
  • Chalk is fun but it can be messy. We do a good job as a gym being respectful and cleaning up our messes. Let’s keep it up. Antoinette posted something on the Facebook Page or the Members Group or both. Have a read.
  • Antoinette also sent the coaches a great video from CrossFit HQ discussing how to effectively scale and manage the progression of the muscle-up. Coaches – know the options to put your athletes in the best opportunity to progress MENTALLY and physically. Athletes – don’t shy away from dominating complex tasks… you can improve and we will be there to help you.
  • Sneak Peek at the Week – Barbell complex and gymnasty week of awesome

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 77

New Faces, New Names, & What’s Coming

So Good to See You Again!

We hope you enjoy this week’s Update Show. Here are the highlights:

  • New Faces and Names – get to know everyone but keep respectful distance and continue to keep the gym clean… THANK YOU!
  • Programming – be careful to keep your technique and depth as we continue to increase weights. Also, more strength progression will be coming so keep your shirt on if your getting pissy.
  • Sneak Peek at the Week
    • Monday – OHS, Snatch, and CTB
    • Tuesday – High Rep Low Load
    • Wednesday – Deadlift Grinder
    • Thursday – Goat Work and Hero WOD
    • Friday – Squat on Squats and Brandon’s Workout

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 76

The Art of Programming & Sneak Peek at the Week

Hey People,

Welcome back to Episode 76 of the Update Show. This weeks highlights are as follows:

  • The Art of Programming
  • Don’t Miss the Opportunities for Progression
  • Monday – Progress your Pullups and Protect your Hands
  • Tuesday – Cardio paradise
  • Wednesday – (h)Oly Grinder
  • Thursday – JELLY BEANS! You may need a wheel chair to get back to your car
  • Friday – Barbell Gymnastic Burner

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 75

Why We Train, The Community We Build, & Scheduling Courtesy

Welcome Back People,

We hope you had an amazing week and weekend and are gearing up for another block of production. This week’s Update Show will focus on the following:

  1. Why We Train – we train hard and across the board so we are ready for anything and everything
  2. The Community We Build – every person is a witness and inspiration within the community – never miss the chance to bring your A-game and lift up the people around you… it’s critical
  3. Scheduling Courtesy – classes are getting tight so lets make sure that if we sign up then we actually go.

Good luck and #keepmoving


Levo Update Show – Episode 74

2020 CrossFit Games, Andy in the Air, and Programming

Hello People!

We hope you had an epic weekend to match the weather in this the dawning of fall season. But, we also hope you took some time to marvel at the awesomeness of the 2020 CrossFit Games Online Qualifier.

It was a strange setup, though it got the job done. And, if truly feels like this is the best way to restart CrossFit back to where it should be after a very rough 2020. Five men and five women will head to “The Ranch.”

If you don’t know what that means, ask someone who looks like they’ve been around for awhile. If you don’t like waiting, it is a return the origins of CrossFit and the CrossFit Games – a potential rebirth of what many of us fell in love with regarding media and story telling of the amazing people who do what we do the world around.

Aside from that, Andy looks like he is about 25 while doing the “keeping of the goal” in the futbol thing. “Well done, brother. We want to be just like you,” say us all!

Enjoy the show and the quick rundown of this week’s programming.

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 73

Why the Update Show, Why the Running & Rowing?, Programming

Hey Peeps,

This episode of the Update Show will tackle the following topice:

  • Why do we do the Update Show? – To keep you up to date with info, but also to help you understand concepts and progressions within the gym.
  • Why are we doing so many running and rowing repeats? – These are either life skills or highly transitional to other common movements… and most likely both! Don’t miss the chance to learn and progress your awareness and technical capacity.
  • Programming – What’s coming up and how should you approach/understand it.

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 72

Happy Labor Day, Murph it Up, Back to the Grind

Hello Peeps!

I hope you had a phenomenal weekend and you aren’t too jacked up from the grind of Murph. Regardless, it’s time to get back at it!

Before we go through programming, though, thank you for saying nice things about us. We are seeing a lot of drop-in’s and new members and we aren’t pouring a lot of money into marketing. That means your word of mouth marketing is filling the gym with awesome people… people just like you. That’s the idea!!! So, thank you!

And now to programming:

  • Monday – Murph – Great Job!
  • Tuesday – Goat Work and Rowing – Don’t miss the opportunity to progress in both areas
  • Wednesday – Clean Complex and 7 Heaven
  • Thursday – More Complex with Snatches and a 7 min grinder (More 7 Heaven)
  • Friday – “Die-Karen” – find efficiency with the wallballs to survive the deadlift hspu grind

Keep dominating folks, and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 71

Thankful for Thank You’s, B ack to School, and Programming

Hey People,

Another great week and another to come. Sorry for the late Update Show, but 175 days of no school requires a great final weekend.

Here are the highlights:

  • Thank you for the Thank you’s – Coaching can be tough and your appreciation is appreciated
  • Keep up the progressions – we see your changes, keep celebrating them and pushing toward new levels of accomplishment.
  • Programming…
    • Monday – Goat Work and Grind
    • Tuesday – OHS and a quick burner
    • Wednesday – Bike to the Gym!
    • Thursday – Run, run, run as fast as you can…
    • Friday – Squat your face off!

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 70

BMU’s, Box Jumps, New Members, and Class Transitions

Hey People,

A beautiful week of weather and training. Very proud of how we attacked the 3rd week of the cycle, making improvements very quickly.

Here are the highlights of the Levo Update Show:

  • Chethna’s box jumps, Devin and Jason’s BMU’s, and a lot of OHS progression
  • New Members and Drop-ins – Let’s make them feel welcome, while staying safe!
  • 4:45 Class – make sure that we are giving 6 pm enough time to transition into class
  • Programming
    • Monday – Goat Work, Dumbbell’s, and Gymnastics… don’t miss the opportunity to progress
    • Tuesday – Snatch Complex, Dumbbell’s, and Skill
    • Wednesday – Gymnastic Progression
    • Thursday -Dumbbell Grind and 1:1 work to rest ratio target
    • Friday – Clean complex and cardio finisher

Good Luck and #keepmoving

Levo Coaching Crew