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8-25-20 1 part alcohol, 3 parts water. The disinfecting spray bottles we use at the gym were low the other day and I filled them. While doing so, I noticed the date on the old milk jug I use to mix the solution, 08-25-20, and then one-by-one I fill the tiny spray bottles. For the past 4 years, I’ve mixed this same solution, filled the same bottles, and then repeated about every 2 weeks. I’ve mopped the floors hundreds of times, vacuumed just as many. I’ve made sure the frig is stocked with drinks, kept the bathrooms cleans, restocked toilet paper and taken the towels home to wash. I’ve cleaned the windows, wiped off the mirrors, restocked the cleaning supplies, repaired holes in the wall, wiped down dirty equipment, and dusted the rowers and bikes. I’ve repaired countless broken items, ordered new ones, refilled chalked buckets, and ordered shirts and protein. I’ve removed old ceiling insultation, installed, moved, and reinstalled Big Ass Fans, I’ve laid 6000 sq. ft. of rubber flooring, I’ve replaced a garage door spring, I’ve installed a gas force heater, torn down walls, built a locker room, torn down a locker room, painted walls, refinished floors, and unclogged toilets. I’ve taken out countless bags of garbage, cleaned parking lots, hung TVs, and mounted pictures. I’ve erected rigs, installed pull up bars, hung ropes and rings, and then moved them all hundreds of times. I’ve left my house at 5am and returned at 7pm. I’ve had countless sleepless nights, anxiety over bills, and worried about everything. I’ve also gotten to meet new people and make new friends. Friends of every size, shape, color, believe, and background. I’ve gotten support and encouragement through tough workouts. I’ve gotten to laugh till it hurts, gotten my heart filled, and been made to feel special. I’ve gotten support of my wife and family and been helped with every task written above. I’ve been surrounded by unbelievable coaches and witnessed unbelievable athletes. I’ve been told I’m doing a great job, to keep going, and that everything will be OK. I’ve seen people lose weight, gain muscle, become more confident, and do things they never thought they could. I’ve celebrated victories, learned lessons, and become stronger physically and mentally. I’ve seen people give for no reason, love big, and show up when they didn’t want to. This gym continues to give more than its asks for and I feel like the luckiest person alive!

What is CrossFit – Constantly varied functional movements performed at high intensity. “I don’t know what that really means, but I’ve seen CrossFit and it looks intense.” Intensity is what makes CrossFit different and where it gets its results, but there are two important things to know. “High” doesn’t mean “maximum” and intensity is relative to each individual. So yes, the intensity is high, but it will be high in relation to each individual’s fitness level. So everyone can do it. “The needs of an Olympic athlete and our grandparents differ by degree, not kind.” ~Greg Glassman, Founder of CrossFit “I’d love to try CrossFit, but I need to get in shape before I do.” Everyone at CrossFit Conductor starts with a free intro session where they come talk to a coach and make a plan. This typically starts with 4 one-on-one session which we call OnRamp. In these sessions, people become familiar with many of the movements utilized in CrossFit, feel what the flow of a group class will be like, and get eased into the appropriate amount of intensity. Many people also start with Nutrition Coaching and start creating a new customized and sustainable way of eating that will support activity, but not excess body weight. After the completion of OnRamp, group CrossFit Classes start. From here, the goal is to create consistency which is made easier by being surrounded by a group of support individuals who are all on the same path towards better health and fitness. Alongside the BEST coaches in the business, each member has one task, just show up, we’ll help take care of rest. “I love CrossFit, it keeps me in business.” ~Every Physical Therapist not doing CrossFit Yes, with any activity beyond sitting on the coach, comes the risk of physical injury. We believe that risk is far outweighed by the risks associated with continuing to sit on that coach. Type 2 diabetes and cardiovascular disease are both in the leading causes of death each year in the US and both are 100% preventable. CrossFit isn’t what you should be afraid of. What will happen if you don’t do CrossFit should be a far greater fear! “I have bad (fill in the blank) and my doctor told me not (fill in the blank).” Step One: Find a new doctor, preferably one that does CrossFit and knows the dangers of a sedentary lifestyle. Step Two: Know that every CrossFit workout is scalable and the coaches are there to help you work around any limitations. “I’m nervous I won’t be able to do it or I’ll be the worst person in class.” Being nervous is expected and you should be nervous, you’re trying something new and exciting! There hasn’t been one single person who has walked through the doors of CrossFit Conductor and was told they couldn’t be helped. We know we look like the most intimidating place from the parking lot, but all we ask is that you put your big girl/boy panties on, walk through that door one time, and see we are the most welcoming gym you will ever come to. GOOGLE REVIEWS “CrossFit Conductor has a wonderful set up with really nice equipment. The class was run very efficiently and the coach was knowledgeable and able to help people of ever skill level. The community there is positive and encouraging.” “Great staff and completely encouraging community. Highly recommend!” “Great place with a great atmosphere to push each other and enjoy each workout.” “I like what I’m currently doing and my trainer Bryce really knows what’s best for me.” The definition of insanity is doing the same thing over and over again and expecting different results. You like Bryce because he listens to your bullshit and lets you decide what to do. If you’re ready to get actual results, change your nutrition, and stop wasting your time and money, sign up for a FREE INTRO SESSION. Bring Bryce too!!! In Strength, Eric Karls, M.Ed. CrossFit Conductor Chief Awesomeness Engineer CrossFit Level 3 Certified Trainer