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Search: Posts Made By: Jeff Sprunger
Forum: Running a CrossFit Facility 05-03-2014, 11:24 PM
Replies: 1
Views: 1,884
Posted By Jeff Sprunger
Re: Converting basketball hall/floor to box.

Hi Magnus,

My box is also in a basketball gym. the floor is the typical wooden floor, raised above the cement floor below it. we have access under the floor and from what I can see, the floor is...
Forum: Exercises 04-29-2014, 02:33 AM
Replies: 20
Views: 11,352
Posted By Jeff Sprunger
Forum: Fitness 04-29-2014, 02:16 AM
Replies: 6
Views: 3,470
Posted By Jeff Sprunger
Re: Masters Sprint Template

Hey Mike. I'm almost 42 and have used the following to increase speed and endurance. I use a treadmill, but it could also be done outside. I use a treadmill because it forces me to run the same...
Forum: Running a CrossFit Facility 04-23-2014, 02:15 AM
Replies: 14
Views: 10,817
Posted By Jeff Sprunger
Re: market saturated

it was said in Jest, and I agree with the post below this one. it just doesn't take that many members; < 100 (depending on location) to make a box successful. I still have another 6 years until I...
Forum: Running a CrossFit Facility 04-21-2014, 03:44 AM
Replies: 14
Views: 10,817
Posted By Jeff Sprunger
Re: market saturated

thanks for the info everyone. I guess the best thing for me to do is wait til boxes in my town begin to close and pick up some great equipment on the cheap!!!;)
Forum: Community 04-17-2014, 11:14 PM
Replies: 2
Views: 6,153
Posted By Jeff Sprunger
coaching-making a living???

Is it possible to make a good living instructing CF classes? How are coaches usually paid? how many classes does one coach teach a day/week? is it possible to support a family on this...
Forum: Community 04-13-2014, 02:21 AM
Replies: 11
Views: 5,649
Posted By Jeff Sprunger
Re: Another Masters age group

I'm just gonna say, Congrats Pat, for even being able to CF at your age. I can only hope! keep truckin'!!!
Forum: Community 04-13-2014, 02:17 AM
Replies: 14
Views: 6,543
Posted By Jeff Sprunger
Re: Crossfit in my garage w/friends...problem?

Tip Jar is a great idea! definitely make everyone sign a waiver, friend or not. And, good job man! you must be doing something right.
Forum: Technical Support 04-11-2014, 05:11 AM
Replies: 0
Views: 3,597
Posted By Jeff Sprunger
posting profile

How do I changed the location listed on my profile that shows up when I post? It currently says Kaiserslautern, Germany. I'm in the military and move a lot, so I need to update it, but can't figure...
Forum: Running a CrossFit Facility 04-11-2014, 05:07 AM
Replies: 14
Views: 10,817
Posted By Jeff Sprunger
market saturated

How do you know (can you tell) if a particular market (city) has too many boxes? Our small city, population around 200,000 already has 6 boxes. Now, I understand that it only takes a certain number...
Forum: Exercises 04-10-2014, 11:30 PM
Replies: 17
Views: 21,094
Posted By Jeff Sprunger
Re: Rapid Increase in Sit-Ups

And...don't do any ab work 2 days prior to the test. make sure your abs are good and rested on test day.
Forum: Community 04-07-2014, 01:55 AM
Replies: 14
Views: 6,543
Posted By Jeff Sprunger
Re: Crossfit in my garage w/friends...problem?

Wow, some serious Tough Love going on here! but all true.

What do you want? Money, growth, a business?

Make your "friends" sign a waiver. Come up with a name and get your affiliation. and,...
Forum: Running a CrossFit Facility 04-01-2014, 02:21 PM
Replies: 5
Views: 3,115
Posted By Jeff Sprunger
Re: Trainer Loyalty

I wouldn't view this as lack of "trainer loyalty", unless they are spending more time in other boxes than yours. Ask them to pay attention to they way those boxes do business. is there anything...
Forum: Running a CrossFit Facility 04-01-2014, 02:13 PM
Replies: 5
Views: 3,005
Posted By Jeff Sprunger
Re: Affiliate expenses

Thanks for the reply everyone.

I can also think of
Web fees...if you have to pay to host your site.
Trash removal, if it isn't included with your water bill (in my city, it is)

What else? Any...
Forum: Running a CrossFit Facility 03-30-2014, 10:49 PM
Replies: 5
Views: 3,005
Posted By Jeff Sprunger
Affiliate expenses

I'm not asking for numbers, because I know it will be drastically different per location. But, would anyone share with me their expense headings that the pay monthly/yearly?

Ie: rent, water, gas,...
Forum: Running a CrossFit Facility 03-30-2014, 02:24 AM
Replies: 2
Views: 1,745
Posted By Jeff Sprunger
Re: Pairing with a HS

Hey Scott,

We are actually starting a HS program this summer. I approached the football coach and offered my skills and services. I am doing it for free, my son plays for the team. I plan to run...
Forum: Equipment 02-10-2014, 04:05 AM
Replies: 11
Views: 7,271
Posted By Jeff Sprunger
Re: Creating CF box in martial arts gym - advice sought

No way! find a local welder and have one made. it will be the same price, if not cheaper and you can tailor it to your space.

I've also seen other Boxes make them completely out of water pipe. ...
Forum: Equipment 02-10-2014, 03:37 AM
Replies: 11
Views: 7,271
Posted By Jeff Sprunger
Re: Creating CF box in martial arts gym - advice sought

No way! find a local welder and have one made. it will be the same price, if not cheaper and you can tailor it to your space.

I've also seen other Boxes make them completely out of water pipe. ...
Forum: Equipment 02-10-2014, 03:31 AM
Replies: 10
Views: 4,725
Posted By Jeff Sprunger
Forum: Equipment 02-10-2014, 03:26 AM
Replies: 4
Views: 3,728
Posted By Jeff Sprunger
Re: Shipping to Hawaii

About the only thing you really need for CF is a bar and bumpers. and even the bumpers are negotiable. Ditch the 10 lb bumpers and go with steel. 45 lb and 25 lb bumpers should be affordable, but...
Forum: Running a CrossFit Facility 01-12-2014, 04:40 AM
Replies: 12
Views: 7,897
Posted By Jeff Sprunger
Re: Demographics: what's good and what's bad?

Charlene,

seems like if you are the only CF show around, you might be able to make it in such a small community. You might not get rich from it, but if it is something you have a passion for, you...
Forum: Injuries 12-25-2013, 10:44 AM
Replies: 5
Views: 2,613
Posted By Jeff Sprunger
Re: fighting low back pain

try lacrosse balling the crud out of the spot in you L5 area!
Forum: Injuries 12-25-2013, 10:41 AM
Replies: 2
Views: 2,366
Posted By Jeff Sprunger
Re: Knee problem

hey matt, my left knee does the same thing when i first start to squat. mine usually goes away after 5 or 6 squats (warm up). does your continue, or go away after awhile? if it doesn't hurt, i...
Forum: Equipment 12-25-2013, 10:26 AM
Replies: 11
Views: 4,041
Posted By Jeff Sprunger
Re: Infinity Rig "Riser"

We made our own. turned out really well. about $40 for steel and paint. had a buddy weld it up for me. finished bar height at the top is 12'-6".
Forum: Digital Coaching 12-08-2013, 12:59 AM
Replies: 3
Views: 2,470
Posted By Jeff Sprunger
How's my snatch! (haha...pull your head out of the gutter)

http://www.coachseye.com/rIcB

hopefully this link works...
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