Double Edge Fitness

Big App Updates • Class Policies • SugarWOD Cleanup • HYROX Vegas • Gym Flow • Consistency Reminder

• Derek and Jacob Wellock

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Want a calmer class, a smoother start, and a better workout every time you walk in? We break down the new Double Edge app workflow so sign ups and check ins take seconds, not minutes—and explain why that tiny habit helps coaches plan equipment, manage flow at the 25-athlete cap, and reduce the last‑minute scramble that derails great sessions. No fluff, just practical steps that keep classes fair and focused.

We also tackle the hot topic of late cancel and no-show fees with a clear rule: charges only apply when a class hits capacity and your absence blocks someone else from training. If the roster isn’t full, we don’t want to nickel-and-dime anyone. We’re running zero-dollar tests to validate the process and to remind everyone that check ins also count for committed club credit. The goal is more coaching, less clerical work, and a better experience for every athlete on the floor.

Next, we clean up SugarWOD for what it does best—track progress. Expect a fresh gym code and an active-use standard so the tool stays valuable. Keep your profile private if you like and still use percentage work, benchmark history, and lift logs to load smarter and see measurable gains. Then we look ahead to HYROX Las Vegas with early access for members, guidance on divisions and travel logistics, and a focused prep plan: build conversational running volume and get real reps on sled pushes and drags while maintaining CrossFit as your fitness base.

It all ladders up to one theme: consistency beats chaos. Train three to five days weekly, adjust intensity to protect recovery, and use structure—apps, rosters, smart programming—to make showing up the easy choice. If this helped, subscribe, share it with a training partner, and leave a quick review so more athletes can find it.

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SPEAKER_00:

Alright, what's up everybody? We're gonna go ahead and try it again. We're gonna try to keep this to the point as much as humanly possible and not blabber on as much as I normally do. But as always, can't make any promises. I get passionate, it is what it is. So, first quick little update Double Edge apps are live. Right? They are live, updated, current, both in Android and iOS. Alright, so it's official, they're live. Now, you need to use the email address you used when you signed up at the gym. If you don't know what that is, just ask a coach and we can set it up because there's been a handful of folks creating a secondary account, which we can clean up. But if everybody creates two accounts, it's just a lot of administrative work that we can avoid. If you just use the email and password you used when you signed up. And again, if you don't know what that email is, and you can do a password reset, we can send you a password reset if you forgot it, so forth. But um, yeah, using that email address that you originally used when you signed up at the gym is the one you're gonna want to use for the app. Okay, so nobody, if you're already a member, you don't you shouldn't be creating a new account. So if you can't remember, just let us know. We can look it up real quick, let you know what that is, and get you set up. So far, been testing it out, and it's a lot better than it was six years ago. The functionality is way better than it was six years ago. It does not automatically check you into class. Okay, so the proximity location deal does not automatically check you into class. And I'll go over this real quick and explain how it's working, right? So you go into the app, you're gonna do 3:30 this afternoon. Boom, sign up for it. As of right now, because it's only 1123. When I get to the gym, if location services are on, the app should prompt you to check in right there on your phone. Like it should be a little notification that pops up. Would you like to check into your class? Boom, you hit yes. Now, let's say I'm gonna do 12 o'clock today. It's 11:24 a.m. If I were to sign up for that class right now, because it's within two hours of the start of class, the sign up will be received as a check-in. So you would already be checked into the class in that situation. So if it's within two hours of the start of the class, it will be um already, you already be checked in. So folks that are booking out, you know, the peak times in advance, you know, for instance, 5am is booked out till the end of 2026 in advance, they will have to sign in the class every single day. All right, so they have to sign in, but they're already signed up. So if you already signed up for the class, then you just need to sign in when you get here. It's a huge, huge help to coaches to have you already signed into class. Okay, it makes head counts a lot quicker, it makes getting the class start a lot smoother, especially if the classes are bigger. It is a huge, huge help. Now, let's revisit the late cancel and no-show fees, some thoughts that are progressing around this. So, the goal of these fees is not to it's not to be a revenue stream, it's not to be anything other than controlling chaos and setting expectations so some class times in the future don't get chaotic. Okay, the goal is to maintain structure and a good environment and to limit the unknowns. Okay, one of the big unknowns is setting up and planning. This is especially a big deal on Tuesdays and Thursdays because um we're trying to run two workouts at the same time. When we know how many people are going to be in class, it helps the coach plan. So signing up ahead of time, planning those classes, it does help, especially the bigger classes. You know, when a coach just randomly has 28 people, 25 people show up to a class that's not normally that big, and then it's you know, scrambling to provide a good experience for everybody. The more we can plan, the better the experience is gonna be. Okay, and structure. I don't want classes jumping over 25 too often unless the coach okay's it. So the gym is set up for 25 people. We have 25 squat racks, we have 25 you know stations, if you will. 25 is a good number to kind of keep as our benchmark class cap. Now we can go over that. We successfully do it damn near every single day in the in the morning, but it does take planning and structure to be able to pull that off in a meaningful way to where you know we're still having a good experience. So it's kind of the coach's choice, but in general, looking at the last month and where classes are settling, I mean, there's only a couple classes that are kind of getting there, and it's it's not crazy. Total capacity for the last month, we've been at about 65% on average. Uh, some of that percentage is skewed by Thursday and Friday, which typically uh classes do get lighter towards the end of the week. But on Mondays and Tuesdays, our traditional busiest days, class overall gym total capacity has been under 70%. So it hasn't been like crazy, crazy, crazy numbers. Um, it's been good. It's been good. It's settling in nicely. Yeah, I've been watching class flows and coaching from mornings till evenings. I've been back here in the evenings, either doing the workout or just hanging out, just trying to wrap my head around the flow of classes. What is the experience looking like? Setting up equipment, moving equipment, trying different things. Um, yeah, and just really trying to make it as awesome as we possibly can. And um, so that's the purpose. So continuing to use the app, sign up for classes, and then let's revisit a couple things when it comes to the late cancel, no show fees. Like I said, this isn't meant to be a revenue stream or something to cause mass stress and anxiety, right? Outside of a class, if another class turns into a 5 a.m. kind of deal where it's just booked all the time, that's a different situation than the rest of the classes on our schedule. Most days. Okay, most days. Most days, all the classes on the schedule but 5 a.m. You can sign up for on your way to the gym. Okay, and like, oh, I'm doing 11, I'm getting ready to leave, sign up for the class, you're in, you're on the way to the gym. Coach sees the roster 20, 15 minutes before, has a general idea of how many people are coming that day. It helps the coach a lot. We don't need 24 hours notice to plan the classes, we're not that inexperienced. Okay, but having 10-15 minutes, and chances are because we've coached the big class in the morning, the gym's pretty set up to handle that kind of flow if it happens in the afternoon. But you know, 10-15 minutes before class starts, if coach knows how many people who's coming, it does help. All right, it does help. Like I said, from 6 a.m. on through the rest of the day, probably 90% of the time, you can sign up for the class when you know you're going to the class. And I bring this up because I've had some people in the midday be like, well, I have these meetings that come up and I signed up for the 11, but at a meeting or a customer call or something in your work life or kids or whatever, and and made it to where I couldn't get into that class, but I wanted to go after work now, but I late canceled that class, so then I'm hit$15 for that late cancel, and then you know, signing up for a class in the afternoon. Now I can tell you whether you want to believe this or not, from the bottom of my heart, a big part of our business model is to be able to provide flexibility for those of you who work, those of you who have full-time jobs, those of you that have schedule chaos and disruptions, that there's flexibility in our group class schedule to accommodate you in that. Right? That is part of our model, and we want to continue doing that. So, one thing I'm playing around with the software is I'm only going this is what I'm looking at. Okay, if the class hit a class capacity that day, that's when late cancels and no show fees are going to be applied to that class. Okay, that's when they're gonna be applied. That's what I'm looking at doing from a software and logistics standpoint. It seems that I can go through, see the classes, okay. Only 5 a.m. was at over capacity. They're getting penalized for no shows and late cancels. If none of the other classes were over capacity, then I don't want to be busting people up with nickel and dime fees when in fact nobody was prevented from joining that class for their workout. And I bring that up because if a class is at capacity, and it's one of my big pet peeves, and there are people that want to get into that class to get their workout in and couldn't join the class because you didn't show up, then I'm upset because I want those folks to be able to get in, and that's where my what do you want to say, line in the sand is being drawn. I don't want no shows and late cancels being something that inhibits somebody else from being able to join that class to be able to get their workout in. You know, if I have, for instance, 38 people pre-registered for 5 a.m. and 10 of those people don't show up, I could have potentially added some people who wanted to work out. And that's where I need the control to make sure that people who want to work out during some of these busy classes get the opportunity to work out if their schedule in life need require that time that day. I do have people a handful of times they're not regulars at 5 a.m., but they have a work thing, a travel thing, a kid thing. And they're like, hey man, can I join the 5 a.m. class tomorrow? I hate saying no, and then the next morning, five people no show or late cancel when I could have told that person yes. And that's the part where I get upset, and that's where the fees will apply. So designated peak classes, there is the potential. Now, if a class hit capacity and somebody couldn't join because you late canceled or no-showed, that's when you're going to get charged. You know, if the class only had 18 people and the class capacity was 25 and you late canceled, the way I'm looking at this software, I'll be able to quickly read, make the adjustment, and only and not charge folks in that class. Okay. What I don't want to have to do is go class by class every single day and monitor that. That's too much BS for me. My goal is to be a coach and run the business, not sit here micromanaging late cancels and no shows for nickel and dime fees. That is not something I want on you guys. That's not something I want to do personally. It's not some, it's not how I want to make money. I want to make money by changing people's lives and giving people great workouts and a positive community atmosphere and experience. That's how I want to make money. So the goal is not to do these fees unless it is pres preventing somebody else from working out. I hope that's clear. Starting next month is when I'm going to be rolling through this process. Right now, people be getting emailed zero dollar charges. So you'll be getting a zero dollar email if you know showed or late canceled. It's been blanket across the board. I've just been running the report, hitting charge. It's zero dollars and just seeing how it works. You know, people be getting emails saying, hey, I got charged for a no-show fee, zero dollars. How come I was in class that day? That's because you didn't sign into class. Okay, if you didn't sign in the class, it's gonna register you as a no-show. Now, going forward, if the class wasn't at capacity, I could give a rip. But you're also not gonna get your committed club credits. All right, so signing into class is tracking your attendance for you to be able to um get into that committed club status, you know what I'm saying? And then I'm talking to coaches, you know, about just educating people like, hey, can you sign into class? I'll check you in a day, and just finding a balance there, a reasonable balance. I don't want coaches spending the first 10 minutes of class trying to figure out who's there and who's not there, right? You guys pay a premium membership for coaching and our knowledge around fitness and running a great group class experience. Checking people in the class and making sure attendance and all this stuff is you know perfect, is not the place that I think our skill set as coaches should be investing a lot of time in when it is extremely simple to check into class, sign into class, sign up for class. You got iPads all over the gym. You can do it now on the app. It's pretty straightforward, it's pretty simple to do. It's it's much appreciated. Okay, it's much appreciated. And I've had some people like, I'm not signing up for class, all kind of hot and bothered about it. I'm just like, it's that big of a deal, huh? It's that big of a deal to take a whopping five seconds, if that, to pull this off. You know, I don't even know what to say to that. I don't want to be a a-hole about it. But this is the tool to provide structure. I do not want classes getting too crazy. I need to make sure that we have a system long-term in place that facilitates a good quality group class experience and controls uh chaos and classes getting overcrowded. You know, and who knows? I don't know if it's ever gonna be an issue in other classes, but because it's an issue for sure every single day in one class, the potential is there for other peak classes to also be an issue. So I just want to make sure that we are doing our part as managing the gym, overseeing the gym, providing the best opportunity to maintain structure and consistency as possible. And this is how we're gonna do it. If you got questions on this, by all means, talk to me directly and I can explain it to you. If you have questions on the app, happy to show you, uh, happy to help get you set up, whatever we need there. All right. So I don't want this to be a stressful thing, I don't want it to cause stress in your day. You know, if like I said, if a member, if you go to the 11 o'clock class and you signed up for it, and 40 minutes before something came up, but you still want to get an afternoon workout in that day. Most of the time, unless that class went to 25 people, it's not a it's not it's a non-issue. You know, I'm not gonna charge for classes that don't hit capacity. You know, you're not your late cancel or no show didn't prevent somebody else from working out, and that is where I want to make sure we have the accountability. All right, on the other side of that, signing in the class is how you get your committed club, and it helps coaches out when it comes to being able to spend more time coaching than doing 10 minutes, the beginning of class, administrative stuff. All right. So let's just let's work together on this. And again, I don't think it's going to be a big deal unless a class is always at capacity. So, for instance, at this juncture of time, the only class that's only at an every single day capacity right now is the 5 a.m. class. A couple times the other peak classes, 11 a.m. has gotten to capacity a couple times in the last month, 6 a.m. a couple times in the 4:30, 5:30 afternoon classes. I think there was one or two times that those hit a capacity. So with that knowledge in mind, um, I think that we can pull this off. All right. Next little app update sugar wad. Let's talk about sugar wad real quick. Sugarwad is where all workouts are posted, it's where we track our workouts. Now I did a little cleanup yesterday. I'm gonna be emailing out a new gym code for Sugar Wad. Uh had a bunch of people in there that are not members, um, for whatever reason, I don't know. But we pay per chunk of people using that app, which is fine if we're actually using the app, right? It's a pretty expensive software for us, and if it's not being used, it's a waste of money. So I setting it up that if you don't use it for a month, it's gonna remove you. Okay, and this is what I mean by using it. You do not need to post on the leaderboard, you can go into your profile and change your settings to private. Totally fine. I personally think everybody should be tracking their workouts. Their lifts, they should be there's a lot of value in tracking your progress. You know, there's test workouts we do, record your past times, all of your lifts are in there. We do a lot of our strength work, the majority of it on percentage work. So when you have a bench, deadlift, squat, clean, back squat, front squat, any of the main lifts, you can hit the prepare button. It'll pull your history and give you your percentages on what you should shoot for. And knowing your past lifting history, you can help it help guide you in progressively overloading your lifts and getting stronger. There's a lot of value to it if you use it. It doesn't mean you have to be on the leaderboard. Okay, does not mean you have to be on the leaderboard, you can just change your settings to private. The leaderboard is meh. Like I post on there so people know that I'm doing the workouts and it is what it is. You know, some days I'm scaled, some days I'm building, some days I do warrior, whatever, whatever. I don't put much thought into it. Um I like to, you know, make sure that the workouts and what we're putting in there are reasonable and manageable for folks, and then I don't put a whole lot of thought into it. I'm not micromanaging people's scores. This person cheat, that person cheat. Coaches know like who they are, and it's like whatever, you're cheating yourself. You know, some people brought up you should be calling these people out, shaming them publicly, you know. I'm personally not in that camp. Like, if you cutting reps intentionally is how you make yourself happy, then you do you. I'm not, it's not so it's not integrity, and it's also not something I'm willing to waste energy on. Like I could give a rip. And I think all the coaches we all feel pretty consistent across that. You know, we'll ask, hey man, did you get all the reps? Did you get all the rounds or whatever? And if you're one of those people that get done with workout and have to go brag to 20 people after the class about how awesome you are, but we know you cheated, we're gonna call you out on that. So just you know, it's it's not it's not something that we need to be wasting our energy on, it can be a very valuable tool for you tracking your progress. And again, you can make it private and still get great utility out of it by tracking your progress. So if you're not tracking, you can look at the workouts every day right on the website, but if you're not using it to track, it's a waste of money. And if you don't track something at least once a month, uh the app's gonna remove you, and you have to you know resubscribe to it. But it got out of hand. There are past members, there are people on drop-ins, like I don't know. There's there's over 80 people I removed. I never I don't even know. I don't even so I need to do a little better job of keeping the congestion in there on an administrative side cleaned up, and um so yeah, if you haven't used it in a month, you might get booted. And opening it and looking at the workouts doesn't count as usage, you have to actually track something that's usage, so that's how it'll keep you in there. And again, a little reminder you can make your account, you can make it private. So your scores and your lists and all that stuff, you're not on the public leaderboard if that's not where you want to be. Okay, if you want to keep your stuff private, no shame, all for it. But I am very supportive of people tracking their progress because it's the only way to make progress is to know what you've you've done, all right, and be able to build on it, right? When you do test workouts, etc. So that sugar wad uh will be coming out with a new code. I'm not gonna say it on this podcast, I'm not gonna put it in the email because that this goes to a bunch of people, but there will be a new sugar wad code uh generated here shortly as we clean that up. Next, Hyrux Las Vegas. All right, it is in February. Hold up. I'm trying to find the exact dates. You think I'd have this memorized? I looked at it yesterday, I just got the email. February 20th through the 22nd. Okay, big event. They're the high rocks, um, the actual high rocks events are pretty spectacular. It's a big production. Um I've never personally participated in one, I've only seen them online and whatnot, and I've had a few members give me thoughts and feedbacks on they look pretty cool. So February 20th through the 22nd. I do have an early access code, these things sell out like that, right? It's like trying to it's like trying to get a campsite in Yosemite. It's super hard, but we're high rocks affiliate. They do send me um early access codes to be able to sign up before general public, right? And I have it right here, and it opens up on November 18th. So tomorrow at 10 a.m., it opens up for pre for early registration for high rocks affiliates. I have the link and I have the access code. Okay, so I can't put the link or the access code out in a mass email. It says it they they told me that they've had problems with it getting shared on a mass scale to where the members of affiliates aren't getting the benefit of being a member of a high rock's affiliate. Totally get it, it totally makes sense to me. That needs to be protected a little bit. So this will be distributed to our members only. All right. Um, I'm actually gonna send it out today. So whenever you listen to this, today's the 17th. I'm gonna send it just to members only, and you'll have it so tomorrow morning you'll get two days before um the general public can sign up for it. That I already know there's at least five members that said they're gonna do it. I am going to make the decision on probably not if I'm doing it, I'm pretty sure I'm doing it, but if I'm doing the team or individual for this event. Now I want to participate in one. We are high rocks affiliate. I think it looks like a really cool thing, and I want to, you know, I want to go do one. Uh see what it's all about. So I will be most likely signed up. I just don't know how I'm gonna sign up, whether it be a team thing. So they have you can do same-sex doubles, mixed sex doubles, um, then they have uh through, open, uh individual divisions. Like there's a bunch of options, okay. So they can sign up for, and it's three days, but your event isn't three days. They have you'd either be on Friday, Saturday, or Sunday, depending on which division you sign up for. I'm looking at their website, so say hypothetically, I don't have it in front of me, but if I sign up for men's open division, I think I can would compete on like Saturday morning. And it's like an hour to 90 minutes is like your event, right? So you're only doing one event, one heat in the three days, you don't have to be there for three days. So um, and I'm still trying to see. It looks like if you sign up for it and they say at my event Saturday, I can register Saturday. I don't need to go Friday and stay an extra, you know, an extra hotel night, if you will, to be there the whole time. Um, so I'm trying to understand a little bit more of the event logistics and how people can plan because planning, you know, three-day trip is a lot different than an overnight trip. So I'm I'm trying to learn that too. But um, I've had some members in the past do some of these, and they said they're awesome. Great time, fun, good test of fitness, and uh yeah, so also on the high rocks topic, I'm going to be working with my brother, and we're gonna be testing out some different styles of high rocks workouts, and then potentially some specific high rocks prep and programming, you know, eight weeks out leading up to the event. I'm still very much in the camp that our CrossFit programming is the best base of fitness to prepare for high rocks, but there's no question more specificity needs to be done in preparation for this event. Uh, three main things come to mind when it comes to this looking at the events, workouts, sled pushes, and sled drags, getting some exposure and training in those two elements ahead of time, and then increasing volume of running. You know, you need to be able to run eight kilometers, which is just over four miles. No, it is nearly five miles. Okay, so the way the events run is you do a 1k run, which is 0.62 miles, and then you do a strength event, whether it be a sled push, burpees, lunges, farmer carries, wall balls. There's eight different stations, but between each station, you do a one-kilometer run. So the bulk of the event is running, and you need to get some volume, um, zone two type endurance training running as part of your training, um, which is not something that's gonna be heavily programmed in the class. One thing I'm thinking of is putting together some more uh specific type trainings that people can follow, uh, potentially in sugar wad. So I'm thinking through that. I'm thinking through that, how to bring value to this to you guys, help you train for this event specifically, and have a six to eight week specific training that leads up to an event. Okay, in general, if we're doing group class year round, and then we do some specificity leading up to an event, we should be in pretty good shape uh going into it. Okay, and that's kind of what I'm thinking, and getting Exposure to sled drags and sled pushes. It's a logistical uh component in the gym that running that type of stuff during a large group class, we're I'm trying to figure it out. So just bear with me. Tomorrow, Tuesday, we're gonna try some sled drags and implement that into a larger class and see how we do. Another component of this is I generally have no clue how many people are gonna be doing a high rocks class in any given class. It's always been something we've can accommodate, kind of not knowing. Um, but adding this specific elements um such as sled drags require a little bit more planning because if I have three sled drag stations set up, but 15 people want to do high rocks, it's a problem. So I'm thinking through the logistics and planning and how can we know how many people are high rocks? Do I make it a separate class on the schedule that you have to sign up for and book? I'm working through this in my in my brain. Okay, I'm working through it, and we're gonna test some things out over the coming weeks and see what we can do here in a logical uh way. All right, so that's high rocks again. A little recap. High Rocks Las Vegas is in February towards the end. There's a handful of members I know are doing it, might be more interested, and we're gonna be applying some speci specificity uh word salad into preparation for these events. Um, because they look fun, they look like a good time. Okay, overall gym organization, gym flow. I'm starting to like it. Uh like I said, I've been watching classes, so I'm not gonna be changing a whole much, a whole bunch right now. We're gonna see how things kind of pan out. I have one more piece of equipment to try to fit into the gym, and we're working on it. So there's a couple areas I still have left to clean up. I'm planning on moving all the sandbags to a different part of the gym and cleaning up the dumbbell kettlebell racks, a little bit that are in the back, and creating a little more organization there, and so forth. So, still trying to optimize, still trying to make things better, but um yeah, I'm pretty happy with where things are at right now as far as overall gym flow and organization. I want to leave you guys with this last little thing, which is just a reminder that there is nothing more important in training and health than consistency. All right, those who work out consistently are consistently the healthier and fitter people in the gym. Okay, so I bring this up because there's ebbs and flows in the week, and I would like to see less of that and more consistency across the board. You know, when there's classes that are, you know, busy and then void, busy and then void, you know, working out three to five days per week should be your personal standard you set for yourself. Consistency in exercise is the single most important aspect of your long-term health. Consistency in how you eat, consistency in how you sleep, consistency. And another component of this is if how hard your efforts are, how high of intensity or how much volume you're doing, if it's too much for you and it's disrupting consistency, then we need to have a conversation on balancing that out. And it doesn't mean we shouldn't train hard, that doesn't mean that we shouldn't have higher volume days. But if we're going, you know, too hard, too much volume, and it's disrupting your ability to be consistent with your training, then we're being counterproductive in that. Intensity and volume drive results, but they only drive results if we can also be consistent and we can recover. Okay, so going hard and heavy in a lot of reps one day a week, two days a week isn't gonna be the ticket to long-term success at this. Okay, it's just not, and I just want to throw out that little reminder. We're going into the holiday season, we're already in it. Thanksgiving around the corner, then we go into get fit season, where everybody's super consistent for about six weeks, and then it peters off again. And as we're going through this annual cycle of this, I do want to throw out this reminder that consistency in training is the single most important component. That's simple, right? If you guys got questions about that, talk to your coach, talk to me. It's a conversation I'm very happy to have and explain, you know, training methodology and approaches, um, how to approach your workouts, group class, and so forth. Like my high volume days are typically less intense days, my high intensity days are typically low volume days. That is how we program too. And it's so that I can come and train again, come and train again, come and train again. Last week I worked out seven days in a row. You know, the Chad workout beat me up a little bit, beat me up pretty good, but I was able to still lower intensity, lower volume, still move, you know, each day last week. And that is a recipe for success. All right, so just want to throw that out there again. I'm here to help. Guys got questions and want to chat about that. I'm happy to do that. If you have questions on any of the topics we covered today, please happy to discuss it, happy to go over it. All right, you guys, I think things have been going great. I think we've gotten through a lot of the bumps of coming together as one community, and I'm you know, it's it's fun, it's been a lot of fun, and I'm just looking to continue to make the gym as best as we possibly can to give you guys the best experience possible. I love you guys. Let's have a great week, great month, and hope I didn't bore you too long. Peace.