What is one piece of advice you’d give to someone thinking about opening a CrossFit affiliate?

The biggest piece of advice I could give is: Invest in your most important asset— your coaches. Investing continually in your coaches’ development, through educational budgets and constant assessments and a constant drive for improvement, is mandatory to create a solid coaching staff. And a solid coaching staff means better customer experience, better retention, more fun and fewer injuries.

Another piece of advice I find myself giving starting box owners often is: Don’t reverse engineer by first setting a price and then seeing what kind of service you can offer based on that price. Instead, look at what service and quality you want to offer and set a price based off of that vision.

Clean and Jerk 1-1-1-1-1-1-1 reps

For time:

50 Double unders

50 Burpees

50 Wall ball shots, 20 pound ball

50 Back extensions

50 Push press, 45 pounds

50 Knees to elbows

Walking Lunge, 50 steps

50 Kettlebell swings, 1 pood

50 Jumping pull-ups

50 Box jump, 24 inch box

Deadlifts

Overhead squats.

Clean and Jerk

Double unders

Burpees

Wall ball

Back extensions

Push press

Knees to elbows

Walking Lunge

Kettlebell swings

Jumping pull-ups

Box jump

Two rounds for time of:

135 pound Thruster, 30 reps

Rest 5 minutes

Five rounds for time of:

95 pound Sumo deadlift high-pull, 21 reps

21 Ring dips

Ten rounds for time of:

7 Burpees

7 Knees to elbows

For time:

30 Snatches

Kelly

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball