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1. IT’S NOT JUST ANOTHER WORKOUT TEMPLATE — IT’S A COMPLETE CROSSFIT TRAINING SYSTEM, PROFESSIONALLY BUILT AROUND STRUCTURED PHASES: STRENGTH, CONDITIONING (METCON), AND SKILL.
2. DESIGNED TO IMPROVE PERFORMANCE, EACH WEEK FEATURES PROGRESSIVE PROGRAMMING, TECHNICAL FOCUS, AND SCALABLE OPTIONS TO MEET YOU WHERE YOU ARE — AND PUSH YOU FORWARD WITH PURPOSE.

WE’VE DEVELOPED MULTIPLE PLANS TO SUPPORT A WIDE RANGE OF ATHLETES:

1. INTERMEDIATE TO ADVANCED CROSSFITTERS
2. COMPETITIVE ATHLETES (OPEN, SEMIS, LCQ)
3. MASTERS AND TEENS LOOKING FOR PURPOSE-DRIVEN TRAINING
4. HOME GYM WARRIORS WITH LIMITED EQUIPMENT

WHETHER YOU'RE TRAINING FOR THE PODIUM OR PERSONAL GROWTH, THERE’S A PATH HERE FOR YOU.

FOR THE CONDOR PROTOCOL (1-ON-1 COACHING):

• AFTER COMPLETING YOUR SIGN-UP, YOU'LL FIRST RECEIVE AN ONBOARDING SURVEY TO FILL OUT. ONCE THAT’S DONE, YOU’LL GET STEP-BY-STEP INSTRUCTIONS TO SET UP YOUR ACCOUNT IN TRUECOACH.

FOR THE TRUE SOUTH BASE AND ELITE PROGRAMS:

• AFTER SIGNING UP, YOU’LL RECEIVE STEP-BY-STEP INSTRUCTIONS TO GET STARTED IN TRUECOACH.

PROGRAM START DATES:

1. YOU’LL BEGIN WITH A 7-DAY FREE TRIAL, WHICH MAY TAKE UP TO 1-2 BUSINESS DAYS TO ACTIVATE.  
2. YOUR FULL TRAINING PROGRAM BEGINS ON THE MONDAY FOLLOWING THE END OF YOUR TRIAL, WHEN BILLING STARTS.
3. EXAMPLE: IF YOU SIGN UP ON A THURSDAY, YOUR TRIAL MAY START BY FRIDAY. YOUR FULL PROGRAM WILL BEGIN THE MONDAY AFTER YOUR TRIAL ENDS.
4. CUT-OFF: SIGN-UPS AFTER FRIDAY 11:59 PM ET WILL BEGIN THE FOLLOWING MONDAY.
5. WHEN YOUR PROGRAM GOES LIVE: YOU’LL RECEIVE A WELCOME MESSAGE IN TRUECOACH WHEN YOUR PROGRAM IS ACTIVE.

FOR THE CONDOR PROTOCOL PROGRAM (1-ON-1 COACHING)

WE'LL ADD YOU TO ONE OF THE BELOW TRACKS DEPENDING ON WHAT YOU HAVE AVAILABLE:

• GYM TRACK: BARBELL, PLATES, SQUAT RACK, ROWER OR AIR BIKE, KETTLEBELLS, JUMP ROPE, WALL BALL
• LIMITED EQUIPMENT TRACK: BARBELL, DUMBBELLS, ROPE, MINIMAL SPACE

FOR THE TRUE SOUTH BASE AND ELITE PROGRAMS: 

• WE WILL USE A VARIETY OF EQUIPMENT. IF YOU DO NOT HAVE SOMETHING AVAILABLE, THERE WILL BE SUBSTITUTES AVAILABLE.

5-6 DAYS OF TRAINING PER WEEK 

1. TRUE SOUTH BASE PROGRAM: ACCESS TO PROGRAMMING FOR A SCALED / BEGINNER LEVEL. 
2. TRUE SOUTH ELITE PROGRAM: ACCESS TO PROGRAMMING FOR A RX / INTERMEDIATE LEVEL. 
3. CONDOR PROTOCOL PROGRAM (1-ON-1 COACHING):  FULLY PERSONALIZED, WEEKLY CHECK-INS, AND ELITE-LEVEL SUPPORT FROM NICO HIMSELF.

• NOT AT ALL. WHILE THIS SYSTEM IS BUILT WITH PERFORMANCE IN MIND, IT’S ADAPTABLE TO EVERY LEVEL. EACH WORKOUT INCLUDES SCALING OPTIONS AND RECOMMENDATIONS
• SO WHETHER YOU COMPETE OR JUST WANT TO TRAIN WITH PURPOSE — YOU’RE WELCOME HERE.

• YES — YOU CAN START WITH A FREE 7-DAY TRIAL ON ALL PROGRAMS. 
• CANCEL ANYTIME, NO QUESTIONS ASKED.
• PLEASE SEE OUR TERMS AND CONDITIONS AND REFUND AND EXCHANGE POLICY FOR MORE DETAIL.

1. PURPOSE-BUILT PROGRAMMING ALIGNED WITH THE CROSSFIT SEASON
2. TECHNICAL PROGRESSION, NOT JUST VOLUME FOR VOLUME’S SAKE
3. REAL COACHING SUPPORT AND A CONNECTED ATHLETE COMMUNITY
4. GUIDANCE FROM NICO BEDON, AN ELITE ATHLETE WHO WALKS THE TALK

THIS IS MORE THAN A PROGRAM — IT’S A SYSTEM DESIGNED TO MAKE YOU BETTER.