No two CrossFit gyms are the same, and no two athletes are the same. Because a CrossFit gym could see an average of 80-100 athletes daily with various skills and athleticism, the accessibility and adaptability of the programming is a top priority.

Programming is the art and science of designing daily workouts. While the market is full of pre-made, cookie-cutter workout plans, crafting programming for the athletes in your gym is the defining characteristic of a successful CrossFit affiliate. While many affiliates choose “takeout” programs written for the masses, we only eat “home-cooked” meals at CrossFit Crusade. Meaning we tailor our in-house programming to fit our client’s unique needs and goals.

I was born in Denver, raised in Castle Rock, and have coached in this community since 2016. Over the years, I have had the pleasure of seeing Castle Rock grow into the beautiful “Hallmark movie” town that it is today, and I have served our community as a coach in a CrossFit gym. During the years, I have primarily worked with athletes between the ages of 30 and 60, and I have come to understand their needs as athletes. Athletes in Castle Rock often come to me with a baseline of athleticism due to our active community. They also come with pre-existing injuries, poor mobility, and a desire to get back to a stronger version of themselves. Their goal isn’t to win the CrossFit games; it’s to become the healthiest version of themselves to optimize their lives and stay strong for their families.

In this blog, we will explore why we write our programming for our community and the thought process behind what you see written on the board every day.

Safe, Effective, and Responsive

As an affiliate owner and coach, my primary concern is the safety and well-being of my athletes. When I write programming, it always has a progression that builds on itself to ensure that athletes are guided systematically and can build strength, power, speed, and skill while minimizing the risk of injuries.

For example, let’s look at muscle-ups. Before you attempt a muscle-up, I ensure you are exposed to ring dips, pull-ups, and muscle-up transitions for weeks, even months, as skill exercises. Then, when you see muscle-ups in a workout, you are prepared mentally and physically to make your first attempt! Or if you haven’t mastered it yet, you’ll know what skills and drills to continue working on to achieve your first muscle-up.

Our programming is inspired by “Classic CrossFit.” We adhere to the principles of constantly varied, functional movements done at high intensity. By writing the programming specifically for our Crusade community, we are able to be agile and responsive to our athletes’ unique needs. We can easily adjust for new athletes, modify movements and equipment, and even handle weather concerns. This adaptability in our programming is the authentic and unique value we bring to our local community.

The Personal Touch

I view our programming as expressing my expertise and trying to infuse a little personality and passion into the mix. Our Crusade culture is impacted by keeping workouts fun and engaging. When athletes are having a good time, the energy spreads to the class around them! The high energy and good vibes help us push the intensity and hit PRs. My goal is to inspire athletes and make each workout memorable. The kind of workouts you will run home and tell all your friends about.

Your personal growth as an athlete depends on your workouts being appropriate for your body and skill level. I recognize the majority of our athletes are ages 30 and above and, forgive me for saying this, “past their athletic prime.” By writing workouts that you can accomplish without scaling back to movements or weight and that you can finish, you will reach the end of class feeling strong and accomplished. The long-term effect: personal growth and big, strong muscles!

At CrossFit Crusade, we realize that our role extends well beyond providing a space for you to work out. Our role is to foster growth, community, and an authentic experience. We aim to show you our expertise, passion, and personality through our daily workouts. By designing and writing our programming, we can stay true to the CrossFit principles and solidify our reputation as the go-to place for CrossFit in Castle Rock.