Levo Update show – Episode 132

New Faces, Open Registration, Holiday Gathering, and Andrew’s Muscle-up

Hello My Friends,

Welcome back to the 132nd edition of the Levo Update Show. Here are the highlights:

  • New Members – We have a lot of people checking out the gym and joining, please be respectful of distancing, disinfecting, and ventilation, but also remember to do whatever you can to help them feel welcome in their new “fitness home.”
  • People Like You – We want more people like you, so remember to keep us in mind when talking with friends, family, and co-workers. We have a 342 special (3 Unlimited Months 4 the Price of 2) for new members and the “Throw the Deuces” special for existing members (Refer 2 People who Stay for 2 Months within the first 2 Months of the Year… Get a FREE Month). Let’s grow our community with more awesome people like you.
  • Open Registration – It’s time to register for the CrossFit Open at games.crossfit.com. This will be my 12th year of competition and I love being able to track my progress against the world each and every year. The Open is also a fun time to learn about yourself regarding your fitness journey. If you like a little competition, then sign up and lets have some fun. If not, let’s just have some fun!
  • Holiday Gathering – It’s next Saturday the 22nd after the partner workout. Come to the partner workout to meet a bigger chunk of the Levo Community and then stay for some drinks and foods. BYOStuff and RSVP on the Members of Levo Facebook Group. Good Times!
  • Sales Portal – You have until January 19th to order a zip up or a hoodie. Check out the Levo Gear page on the website to place your orders. Store Closes on Wednesday at midnight.
  • Shout Out – This week it goes to Andrew from the morning crew for his first legit Bar Muscle-Up! Make sure to congratulate Andrew and talk to him about his progression. We have quite a few athletes making strides in this area and we are excited to see more people accomplish this benchmark. Congrats, bro!

Sneak Peek at the Week

  • Monday – Back Squat and BASELINE TEST (Pick 1 workout – Thruster Focus)
  • Tuesday – Snatch and HSPU EMOM and BASELINE TEST (Pick 1 workout – Barbell Focus)
  • Wednesday – Bike, Bike, Bike
  • Thursday – Front Squat/Back Squat EMOM and Open 19.3 Retest
  • Friday – BASELINE TEST (Pick 1 – Gymnastic Cardio Focus)

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 131

Offers, Levo Gear, & a Shout Out

Hello My Training Friends,

Welcome to the 131st edition of the Levo Update Show. Here are the highlights:

  • :00 – Throw the Deuces is in effect. Current members who would like a free month of training can do so by referring 2 new members that sign-up for 2 months in the first 2 months of the year. Such new members can enjoy our 342 offer. That’s 3 months of unlimited training “4” the price of 2 months if paid in full at the time of sign-up.
  • 2:20 – Baseline week is coming and it will be a lot of fun, but slightly confusing the first time around. Check out the video to understand what we will be doing for that week and every quarter throughout the year.
  • 3:35 – We have new gear for the winter and early spring. Hoodies and Zip-ups with new colors and designs. Click “here” to go directly to the sales portal, or go to the Levo website under the Levo Gear tab to view what’s available. This round of gear will be available for order until the 19th, so place your orders.
  • 5:08 – Coach Brandon takes a minute to talk about Mr. Sean from the 4:45 PM classes. Specifically, they have been strategizing around the programming to ensure a maximum benefit. In other words, Sean has seen a lot of results because he’s been focusing on the intended “stimulus” of each workout. Well done Sean for your hard physical work and mental approach and well done Brandon for taking the time to provide quality feedback… Sean is not the only member allowed to do this… and coaches are expected to do this for every class… and our hope is that members listen… lecture over.

Sneak Peek at the Week (5:45)

  • Monday – Power Clean & Muscle-up EMOM into All the DB Work
  • Tuesday – Inverted Pyramid of Gymnastic Progression… with a little D-Ball Fun!
  • Wednesday – Front Squat/Back Squat Combo into a Core Crusher
  • Thursday – More of the Squats into KB Capacity (10:15 Explanation)
  • Friday – Open Repeat 21.1 Wall Walk/Double Under Heaven

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update show – Episode 130

New Year, New Cycle, Same Fun

Hello People,

Welcome back to the 130th edition of the Levo Update Show. Here are the highlights:

  • Happy New Year – Hope you all had a safe and fun time. I’m sure it’s all our wish to be done with the pandemic, but it isn’t going anywhere any time soon. Remember to wear multiple layers as we will still be opening the doors for ventilation.
  • New Cycle and New Things – We will be squatting quite a lot to build our volume for the Open. That will include a Front Squat – Back Squat combo as well as either a Front or Back Squat on its own later in the week. We will also have some barbell cycling EMOM’s with gymnastic work on the other minute. So, all in all, a lot of volume and a lot of opportunity to improve.
  • Look for a baseline week in mid-January where we will have multiple options to tackle a Hero WOD or a Girl WOD. We will repeat these same options quarterly throughout the year. It will give us the opportunity to attack specific things for improvement and have a quick turn around for retesting.
  • January is full of resolutions and we want to help those you know have a successful option at Levo. Any friends, family, or co-workers looking to improve their health and fitness can enjoy three months for the price of two – must be unlimited and paid in full.
  • Current Members have a long term option as well, but will also get a month free if they “THROW THE DEUCES.” That means 2 referrals that sign up and stay for 2 months within the first 2 months of the year (January and March). Start spreading the word to help the Levo Community grow while you keep some money in your pocket.

Sneak Peek at the Week

  • Monday – Front Squat/Back Squat Combo and a burner couplet
  • Tuesday – Gymnastics Cardio
  • Wednesday – Snatch HSPU EMOM with 30’s burner
  • Thursday – Back Squat and more Gymnastic Volume and Cardio
  • Friday – CrossFit Open 18.3 Rx or Scaled

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 129

Merry Christmas, Thank You, & Bring on the Open

Hello People,

Merry Christmas to you all and I hope the Holiday Season has been great and continues as such. 2021 was a very difficult year for many, but definitely for me and my family as well as my business family. Going through it all I wonder how I made it through with a shred of sanity, but the answer was obviously clear. My strong family and the amazing Levo Community carried me thought. All I can say is thank you from the bottom of my heart.

Sneak Peek at the Week

  • Monday – Epic Triplet with double dose of Gymnastics and a Heavy Deadlift
  • Tuesday – Bench Press and a Light Weight Burner of a Couplet
  • Wednesday – Back Squat and a Barbell Cycling Couplet
  • Thursday – Cardio Crusher
  • Friday – Literally, ALL THE THINGS for 20 minutes

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 128

Brandon’s Back, Holiday Hours, & New Members

Hello My Friends,

Welcome back to this the 128th edition of the Levo Update Show. Here are the highlights:

  • Coach Brandon is Back and so too is the intensity of training. Last week roughed me up a little due to smashing a few extra training components in from last week’s micro shut down. Be prepared for a little higher level of intensity as we work toward the CrossFit Open… such a fun time. But it’s not just about the Open, it’s also (and always) about progressing towards our fittest. And, that is what we shall do!
  • Holiday Hours are posted in “yellow” at the top of each training day. As of now there will be no evening classes on the 24th and the 31st, but they will be replaced with an Open gym. We may do the same with the morning classes, but will discuss and then update accordingly.
  • As always, make sure to welcome in our new members as well as our drop-in guests. We are one big fitness family and we want everyone to feel that acceptance, but also be cautious. Remember to respect the distancing, disinfecting, and ventilating process and hopefully we can see everyone stay healthy through the holiday season and beyond.

Sneak Peek at the Week

  • Monday – Dumbbell Work and Muscle-up Progression
  • Tuesday – Deadlifts into a Body Weight Grinder
  • Wednesday – All the Reps with Handstand Pushups and Overhead Squats
  • Thursday – PAUSE Front Squat into a Front Squat, Cardio Mashup
  • Friday – 28 Minute EMOM with Handstands, Pullup Progression, HPC’s, and Cal Bike

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 127

Coach Brandon, Thanks, and a Big Week!

Hey People,

It was a pretty busy weekend with gymnastics, a football banquet, and basketball this afternoon, so I apologize for the late posting of the Levo Update Show’s 127th edition. I also apologize for not mentioning coach Brandon’s status. He is doing great tonight and will hopefully be serving the rest of his isolation in good spirits. Regardless, here are the highlights:

  • Continue self screening with awareness that fever isn’t always a part of the symptom set. New onset of headache, sinus symptoms, and/or cough seem to be the common thread right now. If you develop these, please get a free test with your PCP or at an Urgent Care, or spend $25 for a rapid antigen test.
  • We will continue to be distancing, disinfecting, and ventilating as our primary mechanisms to keep people safe and the doors open through this tough winter season. Dress in layers and embrace the grind, baby!
  • Thank you to everyone for your kind words and responses. Anxieties were high over the last few weeks and we appreciate the encouragement and commitment from the community as a whole. But, again, thank you.

Sneak Peek at the Week

  • Monday – Deadlift into Dubs, MU’s, and Clean of your Choice
  • Tuesday – DB Lunges and Renegade Rows with a Carry Extra Credit
  • Wednesday – Back Squat and all the Wall Walks and Goblet Squats
  • Thursday – Bench Press into TTB and Single Arm Devil Press AMRAP
  • Friday – All the Stuff… DT, BMU’s, HSPU’s, and Wallballs

Good Luck and #keepmoving,

Levo Coaching Crew

Levo Update Show – Episode 126

COVID Update and 4-Day Closure

Hello My Friends,

Let me first say that I hope you are all well and I pray that what’s going on doesn’t greatly affect you or your loved ones. I’d also like to thank everyone, and especially my staff, for your patience and understanding as we get on top of this situation.

Now, if you are ever going to watch a video of the Levo Update Show… this would be the one because there is a ton to unpack. Regardless, I will include the normal bullet points that “briefly” discuss the main points.

  • Prior to Thanksgiving, there was an infected person who came to the gym prior to showing any symptoms. Over the next week it was discovered that 3 other class members tested positive. Information on symptom sets, dates of symptoms, positive tests, and other specific information were collected and then a gym-wide email was created as well as Close Contact emails. That situation has seemingly been contained.
  • However, we have now had 2 other positive cases within the gym that have most likely come from sources outside the gym. With Covid-19 numbers spiking and hospital admissions increasing, we thought it necessary to take action.
  • We are closing the gym through Tuesday of this week with the last day of gym activity being Friday, December 3rd (4+ days of no contact). We ask everyone to take this time to monitor your symptoms and get tested if you feel it is the right thing for you to do. The hope is to allow the contacts at the gym to significantly diminish so that those who are positive can quarantine/isolate and those who are negative have ample time to confirm that status. We are also going to clean the gym thoroughly and prepare for 2020 Covid protocols (distancing, disinfecting, and ventilation). That said, wear a mask if it’s the right thing for you to do, respect other members’ space, and dress in layers knowing that the gym doors will be opened to increase ventilation and dilute any unknown exposures. We’ve been through this before so we know we can create a safe training environment. But we also know that this time around is very different!… see below
  • From all the data I’ve collected, I think it’s important to share these findings as opposed to waiting for the CDC to make a statement. None of these are supported by randomized, double-blind, clinical trials, but they are very common sense observations that I believe are VERY IMPORTANT FOR YOU TO KNOW AND CONSIDER.
  • FEVER AND LOSS OF TASTE AND SMELL are no longer good screening mechanisms. In the past, fever was a great way to screen. And we will say, if you have a fever then you should operate as if you have Covid until proven otherwise. The unfortunate truth is that none of the infected people that I spoke with listed fever as a symptom. Moreover, they stated that loss of taste or smell did not come until day 5-7 of the infection. Therefore, fever and loss of taste and smell are not good metrics to self-screen. So, what are good symptoms to screen?…
  • Just about everyone, vaccinated and unvaccinated, stated that their main symptoms were either allergy-like, head cold, sinus, or simply a cough. And because allergies, head colds, sinus infections, and seasonal coughs are going around right now, most of these individuals didn’t get tested until 5-7 days after their initial symptoms started. So, if you come down with any of those vague symptom sets I will tell you honestly that you should have Covid-19 at the top of your list until proven otherwise. So, how do I know if I have Covid-19?…
  • You a few options. Walgreens and CVS can do drive through PCR tests or rapid tests, but they may take awhile to get the results. Coach Brandon went to a local urgent care where they were doing the tests for free and he got his results in less than a half an hour. If you want to have tests on hand and for your family, the at home antigen tests are a good option (BinaxNow or QuickVue). You can get them at or order them from Walgreens and CVS. The only problem with the at home antigen tests is that they could miss a very early infection, which is why they want you to do 2 tests spread by at least 36 hours. However, if you are symptomatic, they are very accurate at providing a confirmation. But, I’m vaccinated so it shouldn’t matter, right?…
  • From the gathered information, the vaccine is doing exactly what it was designed to do which was reduce spread and symptom intensity of Covid-19. Comparing vaccinated versus unvaccinated people, the vaccinated individuals had symptoms that were much more mild and shorter in duration while infecting fewer people. The vaccinated people had more severe symptoms that lasted much longer and they spread the infection to a greater degree. Therefore, if you are vaccinated your likelihood of contracting and spreading Covid-19 is less (but obviously not zero) and in the case of infection, your symptoms are relatively mild. My family is 50% vaccinated – my wife and I are vaccinated, and our children are not. We have our own reasons as does everyone for either vaccinating or not. That is not the point – to make this a political debate. The point is to allow each group to know the symptom sets, duration, and risk for spread so that each group can know how to proceed in case of infection.

As always, we will get through this together as the strong CrossFit Levo Community/Family that we are. Families can sometimes get messy, but we need to rally around each other to get through tough times. We will do just that and hopefully lead our area through this next (and hopefully last) wave of Covid-19 infections.

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 125

Saturday’s, Thanks, Holiday Party, & Mr. Sean

Hello People,

Hopefully you had another great week and weekend. Welcome to the 125th edition of the Levo Update Show. Here are the highlights:

  • Brandon thinks he is the best thing ever… and he may be right. The Saturday morning class is once again rocking! Both his playlist and the people are high energy and ultimately FUN. If you haven’t been to a Saturday morning in awhile… get back in and enjoy the Saturday Morning Squat (SMS).
  • The Purge Box has been overflowing. Thank you to the community for your amazing generosity. If you want to give or give more check out the sheets on the Purge Box itself. There are explanations of what all is needed. Keep filling that thing up!
  • Thanksgiving Schedule – NO CLASSES ON THURSDAY or FRIDAY MORNING. All other classes as normal. If that is an issue, please talk to us and we will try to find a solution.
  • HOLIDAY PARTY!!! It is in less than 2 weeks! That’s right, Friday, December 3rd is our Holiday Get2Gether. There won’t be the regular evening classes, but we will be doing a “Earn Your Booze/Grub” workout. Register for a heat just like you sign up for class so that you can get your workout in on Friday evening… or just come and eat and booze. Here is the link to the Food List. It’s a google doc so you should just be able to update it and it will automatically save. The idea is to ensure we don’t have 42 pumpkin pies and 1 fruit salad. Let’s balance out the Macros!!!
  • Shout-Out to Mr. Sean from the evening classes. He has been embracing all things CrossFit and physical progression. He is getting results and bringing a positive energy to every class he attends. Thank you Sean for making the Levo Community that much better!

Sneak Peek at the Week

  • Monday – 3 Round Classic Chipper
  • Tuesday – Deadlift and Open-like AMRAP
  • Wednesday – Pause Front Squat and another 3 Round Grinder
  • Thursday – Eat all the Food and Take all the Naps
  • Friday – Core Crash Course and then a 2 Round Detox Workout

Good Luck and #keepmoving

Levo Coaching Crew

Levo Update Show – Episode 124

Babies, Families, & Giving

Hello My Friends,

Welcome back to the 124th episode of the Levo Update Show. What a “fun” start to our next cycle of programming. Strength gainz are right around the corner and we shouldn’t lose any of our Olympic Lifting capacities. More of the same, we should see our overall fitness grow as we keep pushing more classic CrossFit workouts back into the weekly regimen. Here are the highlights:

  • Mr. Theodore Joseph Goldfeld found his spot on this planet on November 10th at 11:55. Congrats to Dan and Alexis. We miss you at the gym and can’t wait to meet the little guy when you get back.
  • The Purge Box is filling up. Don’t forget to purge yourself of your old but still comfy clothing to help someone in need.
  • Big shout-out to the Prieaueauuuxxx family (Oh, the French!). In all seriousness Eric and Laura have been some part of the gym from the very beginning and have recently started embracing the grind in the class setting once more. Not only that, they coerced Laura’s sister, Sarah, into the gym and we fooled her enough into joining. Thank you for expanding the Levo community with more high quality humans!

Sneak Peek at the Week

  • Monday – All the Balance with Bench Press
  • Tuesday – Snatch, Dubs, Squats, and Climbs… so, all the fun
  • Wednesday – Hero Workout “Nate”
  • Thursday – Solid 3hreeMOM
  • Friday – Squat and Open Prep

Good Luck and #keepmoving

Levo Coaching Crew