Program Blog

LUS – Episode 216

Hello Levo Family,

Welcome to the 216^th edition of the Levo Update Show. Here are the highlights:

• Rogue Order – Uprights, Anchors, J-Hooks, and a Flat Bench are all being shipped to Levo.  They will replace the existing “organic” section of the rig and provide another place to Squat and Bench!  We will also use this time to rotate the upright on the far end of the rig to actually have the numbers pointing to the outside… I said I’d do it… it just took a handful of years!
•  Coach Jessi’s Baby Workout Shower –   This coming Saturday, December 2^nd, we will host this event from 8 to 10 am.  The normal 745am and 9am classes will be cancelled, but you can still come and get a good workout in the open gym style format.  Ask Antoinette for more details.   
• Programming – Some of these things are hard and some are easy by design.
  • Deadlift – Enjoy being strong and moving some weight in one of the most common movement patterns we use in life.
  • Snatch Push Press into Overhead Squat – Find out where you fit in this as you build overhead strength and stability.  The idea isn’t to be perfect, but to progress into something better throughout the cycle.  There are endless benefits if you do this well.  Talk to your coach if you need help or confirmation on how you are progressing.
  • Clean Pull, Hang Power Clean, Push Jerk – This one isn’t quite as hard as the Overhead Complex, but the repetitions make it spicy (5-3-1).  Get better with your Olympic Lifting technique and take another opportunity to refine your overhead position and stability

Good Luck and #keepmoving

LUS – Episode 215

Hello Levo Family,

Welcome to the 215^th edition of the Levo Update Show.  Here are the highlights:

• Thanks – So many things to be thankful for at this time of year, but really for all times of the year.  Great business partner, great staff, and the best gym community, period.  Thanks for being awesome.
•  Sorry –   In order to have a little more to spend on staff and future equipment we recently changed our transaction fee policy.  We stopped absorbing the total amount of fees for the entire gym.  As part of that we promoted going directly through your bank account.  We were led to believe that there would be no fees and that isn’t accurate.  It does reduce the fees but does not eliminate them.  For our misunderstanding and miscommunication, we do apologize.
• Grateful – On a brighter note, we are going to be ordering 3×3 monster lite 12’ steel uprights to replace the “organic” rig that we constructed during the pandemic.  We’ve put off the expense for a bit hoping the prices would come down, but I think they aren’t changing any time soon.  It will be about $1000 for 2 uprights with tax and shipping.  A little crazy but it is what it is and you are all worth it!

Good Luck and #keepmoving

Halloween, Social Media, and Gary & Ilana!

Hello Levo Family,

Welcome to the 214^th edition of the Levo Update Show. Here are the highlights:

• Halloween – It’s here folks!  I know this year is just flying by, but the transition to fall is here and we can celebrate that on Tuesday.  Wear a costume if you like and earn an extra 50 points for your October Step-up Challenge!
• Social Media – Lots of appreciation here.  First, thanks to our coaches for adding content and capturing all the successes and fun that is happening in the gym.  Second, thank you Meghan, Jessi, and Abby for all that you do in getting things posted to the platforms (if I forgot anyone… sorry!).  And finally, thank you to our community for engaging in the content.  It’s an organic way to get more exposure so we can grow our community with even more awesome people like you.  That said, if you aren’t following us on Meta (IG/FB), you can find us here:
  • https://www.instagram.com/crossfit_levo/
  • https://www.facebook.com/crossfitlevo

• Shout Outs – This week we’d like to recognize both Gary and Ilana as part of the Saturday 7:45 crew.  I had the chance to coach them yesterday and it was a blast.  Gary keeps crushing out workouts with unbelievable commitment and Ilana just keeps doing everything right with a huge, warm, and welcoming smile.  Thank you both for being awesome members and keep up the good work!

Good Luck and #keepmoving

LUS – Episode 2123

Hello Levo Family,

Welcome to the 213^th edition of the Levo Update Show. Here are the highlights:

• PotRuck – I hear that everything went great at the PotRuck and it was a perfect end to the rucking season.  It will likely resume in early to mid-spring or whenever people want to carry around heavy things over large distances.
• Why CrossFit – We sometimes forget why we do this thing called CrossFit.  Scientifically, we do it to increase work capacity.  In layman’s terms, we do it so that we can do more things with less effort… we just get better at doing things because we are always doing hard things.  Don’t forget that.  It’s not just about a workout.  If you let the process happen, it’s more about what it does for you emotionally and socially.  The fitness part of it is just the icing on the cake. 
• End of Year Focus – We are heading into the holiday season and that can be a real problem for many of us.  We will be focusing on a nutrition challenge as well as bodybuilding and at-home options to maintain consistency with your training.  Look for more details about a nutrition challenge coming up.  If you don’t know how to find the bodybuilding options or at-home options in Wodify, ask a coach or a friend to make sure you know where to go.  Regardless, lets finish 2023 with a lot of consistency so we can crush 2024!

Good Luck and #keepmoving

LUS – Episode 212

Hello Levo Family, Welcome to the 212^th edition of the Levo Update Show. Here are the highlights:

• Hoodies – Really cool Levo Gear available now until Sunday October 8^th.  Follow the links in Wodify or CLICK HERE to get access to the store.  Thank you for supporting the community!
• ACH – We want your investments to stay in house and not go to a credit card company.  So, we are asking you to switch your payment method to ACH.  CLICK HERE for instructions.  If you see that your membership is a few dollars more this month, it’s because we are no longer absorbing the transaction fees.  Switching to ACH should eliminate most if not all of the fees!  Thank you.
• New Cycle – Back Squat and Shoulder Press focus with some skill development on Olympic Lifting.  Should be a lot of fun!
• ASM ­– If you are serious about communicating your goals (which increases the likelihood of achieving them), then talk to Abby or any of the coaches to set up a Strategy Session.  We can’t wait to hear about what you plan to achieve.
• Shout Out – This week’s shout-out goes to Laura Priaulx from the 12pm class.  She always brings fun and positivity to each class, but she recently brought in a new member.  In the past, we didn’t have the best system of bringing in new members, but now with Brooke, Antoinette, Myles, Abby, and the rest of our coaching staff we can take just about anyone from just about any background and get them rolling.  Thank you, Laura, for being a great member and increasing our membership with more people like you! 

Good Luck and #keepmoving

Levo Update Show – Episode 211

Hello Levo Family,

Welcome to the 211^th edition of the Levo Update Show. Here are the highlights:

• Yoga – It was “cleansing!”  Always a good time to meet people outside of the gym to experience different ways of testing our mental, physical, and mobility capabilities.
• Going Heavy – We will continue to load up the barbell this week with Push Jerks and Overhead Squat.  Remember, don’t chase numbers.  Put yourself in a challenging but manageable and safe situation.  Express you fitness, don’t stress yourself into something you aren’t… yet!
• Potruck – We will be having a PotRuck with the Saturday morning Ruckers on October 21^st.  Look for more details as the date approaches.
• Shout Out ­– Jasbir is our featured athlete this week for completely dominating her transition into the gym.  She crushed onramp, threw herself into classes, and just finished a partner workout with Coach Jo.  She has no fear and is willing to put herself in the “growth” zone – never an easy place to be.  Congrats Jasbir and lets all follow her lead!

Good Luck and #keepmoving

Levo Update Show – Episode 210

Hello Levo Family,

Welcome to the 210^th edition of the Levo Update Show. Here are the highlights:

• Yoga – Mark your calendars for a Hot Yoga session with the Levo Crew.  We will have the whole thing to ourselves.  It is September 16^th at 2pm and Sumits Hot Yoga.  Super fun!  Look for the sign-up sheet on the bar in the Merch Area or Register through Wodify.
• Shirts – They should be in this week so look to pick them up in the Merch Area as well.  Thanks for repping Levo Gear!!!
• Potruck – We will be having a PotRuck with the Saturday morning Ruckers on October 21^st.  Look for more details as the date approaches.
• Shout Out ­– Karissa is our featured athlete this week for getting 2 consecutive pullups.  She has been working hard on this skill and it have paid off.  Let’s take her lead with whatever we are working towards because accomplishment is like Oxygen.  You need some to keep going!

Good Luck and #keepmoving

LUS – Episode 209

Hello Levo Family,

Welcome to the 209^th edition of the Levo Update Show. Here are the highlights:

• Labor Day – Two classes available on Labor Day – 8 am and 10 am!
• Yoga – Mark your calendars for a Hot Yoga session with the Levo Crew.  We will have the whole thing to ourselves.  It is September 16^th at 2pm and Sumits Hot Yoga.  Super fun!  Look for the sign-up sheet on the bar in the Merch Area.    
• Shout Out ­– Amanda got her first double unders in a workout.  Huge congrats to her for crossing that milestone.  There are so many “gateway” movements in CrossFit that get athletes and coaches excited about future progression.  If you are still working on Dubs… keep at it.  If you are far away from some of these, no worries!  Fall in love with the process and we will support you as you capture these skills!  Congrats Amanda and keep up the good work.

Good Luck and #keepmoving

LUS – Episode 208

Hello Levo Family, Welcome to the 208^th edition of the Levo Update Show. Here are the highlights:

• Progression – We are hitting a wide variety of positions and challenges.  Continue working hard to improve broad strength as well as overhead position.  Also, find enjoyment in understanding where you fit in the gymnastics progressions.  Once you find your sweet spot, it’s just a matter of time before you progress to higher levels of ability.
• Focus – Take time to understand the best situation for you in the workouts.  Coaches need to help you identify the correct movements and weights for the desired “stimulus” of the workout.  However, you need to be an active part of that by knowing where you are in the movement progressions and weights.  It takes time to know what all this means to you specifically, but the more you know about where you should be the faster you will make improvements and the safer you will be! 
• Shout Out ­– Fernando is our featured athlete this week.  He has cruised through OnRamp with coach Myles and is ready to hit classes.  Myles believes that there is very little in the way of him achieving his goals and experiencing a “relative fountain of youth.”  Welcome Fernando, you are a great addition to the Levo Community!

Good Luck and #keepmoving

LUS – Episode 207

Hello Levo Family, Welcome to the 207^th edition of the Levo Update Show. Here are the highlights:

• Running Seminar – it went Great!  If you missed it, don’t worry because we will be doing more seminars and we will also be educating our coaches to use the same strategies in class.  We will be doing these specialty seminars quarterly (roughly), so look for the next once around November-December.
• Programming Variance – Programming continues to focus on overhead position in the jerk, snatch, and overhead squat.  But, we are seeing a broad range of strength each week… so enjoy the exposure. 
• ASM – If you are looking to achieve your goals or simply to be understood a little better by our staff, talk Abby or Brett or Myles or any of the coaches to setup a strategy session so we can help you achieve results while at Levo!
• Shout Out ­– Brett is our featured member this week.  He did an amazing job at the running seminar and has truly embodied the spirit of the Levo Community. Thank you Brett for being such an awesome addition to our gym!

 Good Luck and #keepmoving