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November is here! We have a lot of exciting things in the works, I have been eager to share them with you all as we approach the end of the year. First being that this is how you will see the newsletter each month as a member. We will send a link via text/email out each month when it’s posted, so you can open it directly to this post.
I hope everyone is enjoying the latest cycle of Front Squat/Overhead Squat, Power clean, and Bench press we have been working on. Not much longer, and we will have our retest.
Member of the Month
This month, we are picking two athletes for M.O.M.
First is Doni Drake – Doni was nominated because she has been so consistent this last year. She started at the gym in May of 2024, coming occasionally, but from September 2024 to this September 2025, she made the Attack Club for a full 12-month streak!
Next is Darin Howe- Darin comes 3x/week. He started with a Simplot challenge, and I think he was a little on the fence about how much he would stick with it after the challenge. Next thing you know, you blink as a coach and realize he’s been hitting his 3x/week steady and consistently now for at least a year.
Both athletes, sticking to the goals, putting their heads down, and just doing the work. I love it. Great job guys!
Upcoming Events
November 7th @ 5:30 PM – WOD N WINE – Ladies grab a friend and come do a fun workout, sip on a glass of wine ( or don’t) post workout and socialize. – Register in the Iron Cowboy App or HERE
December– We are excited to share that our L.I.F.E. Class is going to officially start. It is Mondays, Wednesdays, and Thursdays at 10:00 AM! PLEASE tell your parents, peers, friends, colleagues, especially those who don’t have to go to work 😉 this is an amazing class for some gentle CrossFit. Functional movements prioritizing mobility, stability, balance, longevity, without stressing about intensity!
December 20th @ 6 PM – 10th anniversary/Holiday Party! – 10 years feels like a big deal to not only celebrate the gym making it this long, but to celebrate all of you and your commitment to fitness and health. Come have some fun, eat some good food, win some prizes, and celebrate another great year here at Iron Cowboy! Get on the app and snag your ticket, or here at this link.
What’s Next?
New Cycle: Mayhem Overdrive
Dates: Oct. 27th-Dec. 20th
This 8-week cycle blends classic strength training with a modern twist – combining higher-volume, hypertrophy-style powerlifts with structured, percentage-based Olympic lifting.
Each week alternates between movement patterns to keep athletes progressing while allowing recovery to stay on track. Powerlifts likeBack Rack Lunges, Front Squats, Bench Press, and Shoulder Press are performed in moderate-to-high rep ranges (6–12 reps), letting athletes build by feel and adjust based on daily readiness.
Our Olympic lifts: the Snatch and Clean & Jerk – follow set percentages or RPE to refine technique and build speed under the bar. Each strength session is capped at 20 minutes of focused lifting (excluding warm-up) to keep intensity high and efficiency sharp.
Accessory work is programmed on its own day to target structural balance, stability, and joint health – because strong foundations lead to stronger lifts.
WHAT YOU’LL NOTICE
✅ Smoother and more confident Olympic lift positions
✅ Better midline stability and shoulder balance
✅ Noticeable hypertrophy (especially legs and shoulders)
✅ Improved bar path awareness and rhythm
✅ Stronger aerobic recovery between sets – sessions feel smoother
This 8-week Gymnastics cycle builds stronger, more capable athletes from the inside out. It develops core control, grip endurance, and handstand strength through focused EMOMs and AMRAPs that challenge stability and control under fatigue. Each week alternates between handstand and grip emphasis or core and grip focus, helping athletes gain better body awareness and lasting strength that transfers to barbell work and everyday training.
NOVEMBER CHALLENGE
The November Monthly Challenge begins Monday, November 3rd. The goal is to complete 50 push-ups each weekday throughout the month. By the end of November, you will have reached 1,000 total reps.
Push-ups can be broken up during the day. Do a few in the morning, some before training, and finish the rest in the evening. A good rep means the chest touches the ground and the arms fully extend. Modifications like knee or incline push-ups are encouraged and still count toward your total.
Log daily reps in the Iron Cowboy App. Athletes who complete the challenge in full will be entered for a prize at the end of the month.
Stay consistent and keep showing up. Small, steady efforts every day lead to big results
Like I mentioned earlier, we are so eager to roll out some new changes. That doesn’t overshadow what we have done in the last year. In 2025, every single one of our coaches got a good bump in pay. They deserve it. Our coaching team is excellent, always delivering on the floor and caring about our members. Some of them have gone on to obtain additional certifications, continuing to be their best, so they can help you. In 2025, we undertook a massive floor demo and remodel, which was really needed. However, it was a huge project, not only financially, but also in terms of everyone’s patience with the workouts outdoors and the mess during the remodel. So thank you for being patient with us. I think it turned out great. Along with the new floor, we added a new rig and kept the existing rig outdoors for some fun chances to work out outside as well. We also added the 24/7 access option for unlimited members. Finally, I think the programming this last year has been fun. It’s been challenging yet well-balanced, incorporating classic CrossFit, strength work, and partner workouts. Overall, I really felt like it was hitting many of our members’ goals while remaining true to the methods.
Now let’s talk about what’s next. Starting in December, we are offering the L.I.F.E. Class, which you have heard me talk about, I’m sure, so I’ll spare the details here. Think CrossFit for the older generations that need functional movements and exercise with just less intensity than you find in our normal classes.
We are at some point probably in January going to experiment with the endurance class. This is going to bounce around a bit on occasion for us to find the time that is best received for you and potential new members.
We will continue to offer a Bodybuilding “FLEX” track that has 6 days of Bodybuilding workouts. Again, great to do on its own, or to supplement occasionally in your CrossFit training.
Let’s talk pricing. You guys who have been around know that a few years back, we said to expect to anticipate a 2-4% rate increase annually just to keep up with normal rising costs, inflation, etc. You know as well as I do that everything in this world is going up. That increase does not even keep up with the current inflation. Yet we do have some new changes to prices that I think are still fair for the value the gym is providing, but also options to help more lives be changed. I’ll post a graphic below that outlines all the new options. Please don’t hesitate to share this with friends and family. We have room for more people in our gym, and that will ultimately lead us to keep this thing going for longer. You will see a $6 increase for the unlimited membership. However, we are actually lowering our 12x and 8x/month options, as well as adding a 24/7 access-only membership. Additionally, we have increased the family/student/military discount to $19 off a month, and have increased the discount for ACH payments to $5 off/ month. ACH does really help us as a small business, saving us on CC processing fees. If you can make the switch, it is appreciated! You can also pre-pay for a full year (non-refundable) upfront and get 11.5% off! Ultimately, you have a lot of options to fit what you or your family needs. I really appreciate your support these last 10 years, and I hope we can make it another 10!
Last point, why so many options… I thought all I needed was CrossFit? Well, I am still a firm believer that a good CrossFit program with a coach is the best well-rounded program for your long-term health, functionality, strength, etc. However, at times people have different goals.. Some people want to work on adding more muscle, some people have an endurance event that they want to train for, or just prioritize endurance training… Regardless of the goal, we have the recipe to help each athlete.
Speaking of goals, we would really like to touch base with you guys. We only need 15 minutes to chat; it can be a scheduled time, or 15 minutes before or after class if that’s easier. One of the coaches will be reaching out to you to schedule at least 1 meeting. This is something we really want to prioritize this year with consistent check-ups to help keep you on the path. Look for one of the coaches to schedule with you before the end of the year!
Finally, we know the needle moves with nutrition, check out the graphic below with the details of the upcoming challenge.
Lots of stuff on the docket to wrap up 2025 and push into 2026!
Let’s go!
Cooper