July 2, 2025

June Recap: Trying New Things

June was an exciting month at CrossFit Elkhorn. Our theme was all about trying new things—both for our gym and for our members. Change can be uncomfortable, and let’s be honest, no one really loves it. But in fitness, change is necessary. There’s always a new trend or distraction, and staying focused on what truly matters is key.

One of the biggest changes we made was switching our member management system. For the past seven years, we used Zen Planner. It worked, but after hearing great things about PushPress, I knew it was time to explore something new—even if it came with risks.

I was nervous about losing important member data like PRs, 1RMs, and attendance history. I was also worried that members who hadn’t been coming in consistently might not update their payment info. But after diving into PushPress, it was clear the switch would improve the member experience—and I’m glad we did it.

June was our first full month using PushPress, and the feedback has been great. The transition has helped us simplify our systems (we went from needing 3-4 apps to just one) and reduced friction for our members. The in-app social feed even acts like our old private Facebook group—without needing Facebook. That’s a win.

COMING IN AUGUST: THE COMMITTED CLUB

Starting in August, we’re launching the Committed Club. This initiative is designed to help hold our members accountable by encouraging consistent attendance. If you hit a set number of classes each month, you’ll qualify for the Committed Club—and earn the chance to win prizes from local businesses.

Not only does this reward consistency, it also supports one of our core values: community. We know our members love supporting local, and this is a great way to strengthen those ties.

JULY CHALLENGE: MARATHON MILES

Our July Monthly Challenge is simple: run or walk a total of 26.2 miles during the month. Members track their progress on a poster board at the gym, and it’s been awesome to see everyone chip away at their goal. As a bonus, anyone who completes three consecutive monthly challenges will earn a CrossFit Elkhorn Yeti as a reward for their consistency!

NEW RUNNING FOCUS: TRACK WORKOUTS

This month, we also introduced a new “Track Workout” session focused on improving aerobic capacity, running technique, and recovery. I’ve been following Chris Hinshaw’s Aerobic Capacity programming for years—he’s one of the best in the game when it comes to endurance training for CrossFit athletes.

Many CrossFitters are great at going hard, but not necessarily great at training smart. They either work way above threshold or way below it. These workouts help athletes learn how to train at or around their threshold, which leads to real improvement.

Here’s the workout we did:

Track Workout: Aerobic Capacity Intervals

Set 1 – Starts at 0:00
200m (easy)
200m (fast)
Repeat 4x (total of 8 x 200m)
Rest :15
100m sprint
Rest until 16:00

Set 2 – Starts at 16:00
200m (easy)
200m (fast)
Repeat 3x (6 x 200m)
Rest :15
100m sprint
Rest until 29:00

Set 3 – Starts at 29:00
200m (easy)
200m (fast)
Repeat 2x (4 x 200m)
Rest :15
100m sprint
Rest until 38:00

Set 4 – Starts at 38:00
200m (easy)
200m (fast)
Rest :15
100m sprint

Total Volume: 4,400m
Total Time: ~43 minutes

Pacing Guidelines
Fast = RPE 8 (mile pace or slightly faster)
Easy = RPE 6 (conversational jog)
Sprint = RPE 10 (all out)

Purpose:

• Create fatigue with fast runs
• Clear fatigue with controlled recovery runs
• Finish under stress with a sprint

We’ll be doing one of these track workouts each month during the warmer season. If you missed it, give it a try and let us know how it went!

BRING A FRIEND DAY – JULY 15TH

And since we’re on the theme of trying something new—invite a friend to our gym for Bring a Friend Day on Monday, July 15th! All classes are open, and it’s a great opportunity for someone new to experience what we’re all about. Spots will fill up fast, so reach out and get on the list.

Thanks for an awesome month—looking forward to what’s next!

— Trevor