Workout Videos:
https://linktr.ee/EFitLab

Transition Update: SugarWOD Is Coming!

We are preparing to transition from Push Press Train to SugarWOD for all workout logging and whiteboard results.

Key Notes:
• SugarWOD is NOW LIVE
• Full transition by 12/7
• Push Press will continue for memberships + class reservations
• Please download the SugarWOD app HERE - Select our Gym (CrossFit E-Fit) and use the code 4869 to gain access!

Dr. Nick – December 18

Dr. Nick will be in the gym on Thursday, December 18th for mobility, recovery, and bodywork sessions.

Sign up on the back whiteboard — these fill up quickly! - ONLY 2 Spots left

Holiday Class Schedule

Christmas Eve (12/24): 9:00 AM Only (Community day)
Christmas Day (12/25): Closed
Classes Resume: 12/29

New Year’s Eve (12/31): AM Classes Only — 5a, 6a, 9a
New Year’s Day (1/1): 9a, 4:15p, 5:15p

Thank you for supporting our coaches so they can spend time with their families!

6-Week Holiday Nutrition Reset — Begins 1/5/2026

Start the year strong with one of our two nutrition coaching pathways.

GROUP NUTRITION PROGRAM — $200

Only 10 spots available

A supportive, community-based program designed to rebuild consistency and create sustainable nutrition habits.

Includes:
• Weekly group lessons
• Templates, meal guides, and grocery lists
• Weekly accountability check-ins
• Real-life habit coaching from Coach V
• Supportive, positive group environment

Group Meetings:
Monday nights at 6:15 PM
Attend in person at the gym or via Zoom

Direct Link to Sign Up: [CLICK HERE]

Continue after 6 weeks:
Graduates may continue for $150/month for ongoing coaching & accountability.

1:1 NUTRITION COACHING — $300

Only 3 spots available

This is your individualized path to consistent, sustainable nutrition with real accountability each week.

Includes:
• Weekly 1:1 meeting (in-person or virtual)
• Progress review & habit adjustments
• Practical nutrition strategies tailored to real life
• Weekly accountability
• No macro tracking required — this is habit-focused coaching

Direct Link to Sign Up: [CLICK HERE]

Continue after 6 weeks:
Graduates may continue their 1:1 support for $150/month.

December Celebrations

Birthdays
• Grant – Dec 1
• Ruth – Dec 12
• Isabella – Dec 13
• Bobby – Dec 14
• Nayomi – Dec 21
• Jeilanie – Dec 25

Anniversaries
• Uriah – Dec 5
• Ryan – Dec 9
• Cathy – Dec 10

COACH’S CORNER:

Inside the Logic of CrossFit Programming

(Based on “Programming Basics: Part 1” by Eric O’Connor, CF-L4)

Many people assume CrossFit workouts are random or just designed to make you tired — but effective CrossFit programming is structured, intentional, and based on principles that create long-term results.

When CrossFit first launched, “dot-com” programming confused even experienced strength coaches. Why mix Olympic lifts with gymnastics? Where was the traditional periodization? Why the variance?

The answer revealed itself through consistent training and undeniable results:
CrossFit wasn’t random. It was designed to build fitness across broad time and modal domains — the ability to be strong, fast, skilled, durable, and capable in all areas of life.

The Goal: Increase Fitness Everywhere

CrossFit isn’t just a strength program, an endurance program, or a conditioning program.
It’s a “greedy program” — it wants capacity in every domain:

• Lift something heavy
• Run a 10K
• Do bodyweight movements efficiently
• Move well under fatigue
• Build long-term, sustainable health

Improved fitness across all domains leads to improved health markers: better blood work, better body composition, better bone density, fewer aches and pains.

The Two Key Ingredients: Variance + Intensity

Variance
Vary:
• Movements (hinge, squat, push, pull, core)
• Modalities (weightlifting, gymnastics, monostructural)
• Loads
• Reps
• Time domains
• Workout styles
• Movement functions

This prevents plateaus and builds well-rounded, adaptable athletes.

Intensity
Intensity is the driver of progress — and most workouts are intentionally programmed to hit the 8–15 minute sweet spot where athletes can work hard safely.

Effective programming uses:
• Complementary movement pairings
• Simple, potent couplets and triplets
• High-power, functional patterns
• Task-priority workouts that encourage effort
• Appropriate scaling to preserve stimulus

These workouts look simple on paper, but pack a powerful stimulus.

How Great Workouts Are Built

Coaches follow a structured process:

Step 1: Set the goals
• Desired time domain
• Movement functions
• Load intent
• Format (couplet, triplet, chipper, heavy day)
• Priority (task vs. time)

Step 2: Build the workout structure

Step 3: Analyze it
Coaches estimate:
• Round times
• Transition times
• Fatigue curve
• Total duration

Step 4: Scale effectively
Scaling preserves the stimulus, not just the movement:

• Same time domain
• Same movement function
• Same intensity relative to the athlete
• Same purpose

This makes the workout effective for every athlete — from beginners to advanced.

Why Coaches Must Practice Programming

Coaches who regularly program:
• Better understand the intended stimulus
• Anticipate athlete response
• Scale more effectively
• Avoid redundant patterns
• Build safer long-term progressions

Nothing replaces the experience of seeing how workouts actually land in class.

The Takeaway

CrossFit programming works because it blends science, structure, and smart variation. The goal isn’t fatigue — it’s long-term capacity, strength, and health.

At CrossFit E-Fit, your coaches program with purpose so you get the safest, most effective hour of your day — every day. Even if you don't love the workout, it has its purpose.

Let’s Finish 2025 Strong!

Thank you for being part of this community. Let’s stay consistent, stay focused, and roll into 2026 stronger than ever.

— Coach V