Complete Fitness and Performance

Tuesday

WOD

For time:

Run, 1000 m
Row, 200 m
Run, 800 m
Row, 400 m
Run, 600 m
Row, 600 m
Run, 400 m
Row, 800 m
Run, 200 m
Row, 1000 m

16+ YEARS OF CROSSFIT. STILL PROUDLY AFFILIATED.

We may have rebranded from **CrossFit Complete** to **Complete Fitness & Performance**, but CrossFit is still deeply woven into who we are and how we train.

Changing the name helped us open the door to people who may have had the wrong idea about what CrossFit is — beginners, athletes, women, older adults, and people who simply never pictured themselves in a “CrossFit gym.”

Once they walk through the doors, they quickly realize what we’ve known for more than 16 years:

CrossFit works when it is coached well, scaled appropriately, and built around consistency.

You will still see the CrossFit methodology throughout everything we do — constantly varied functional movement, strength, conditioning, gymnastics, weightlifting, running, rowing, jumping, carrying, and learning how to move your body well.

We simply serve it **the COMPLETE way** — mixed with everything we have learned over 16+ years of coaching real people with different goals, abilities, ages, and seasons of life.

The name has evolved.

The heart of what we do hasn’t.

Proudly a CrossFit affiliate.
Proudly Complete Fitness & Performance.

Monday

WOD

4 rounds, 3 mins each, for max reps of:

21 AbMat Sit-ups
15 Lateral Hop Over Barbells
9 Squat Cleans, 135/95 lbs
max reps in remaining time Bike Calories

Rest 3 mins

Saturday

Partner WOD

5 rounds for max reps of:
max rep Kettlebell Sumo Deadlift High-pulls, 53/35 lbs
max rep L-Sits
max rep Box Jumps, 20 in
max rep Row Calories

Friday - OUR STAFF

We are so proud of AND grateful for our staff here at COMPLETE. Each coach brings different knowledge, experience, and ways to serve the community, but ALL are passionate about the mission of helping others on the path to health, happiness, and performance.

This staff has so much loyalty and experience on the floor at COMPLETE. It truly is rare to have a coaching staff stick together so long!

Yes, Britney is still in the pic - We miss ya :)

Strength

Hang Squat Clean + Jerk

WOD

12 min AMRAP
80 Double Unders
40 Thrusters, 75/55 lbs
20 Toes-to-bars

Meet the Coach: Zac Zuspann

Originally from Lawton, Oklahoma, Zac began working in the fitness industry in 2004. In late 2009, he and his wife, Whitney, opened COMPLETE Fitness & Performance — with Whitney serving as the family “sugar momma” while the gym got off the ground.

More than 16 years later, he still enjoys being on the floor every day coaching the community he helped build. He takes pride in being able to coach people from all walks of life and across every stage of fitness — from elite athletes to beginners, busy adults, and grandparents who simply want to stay strong, healthy, and capable.

Outside the gym, Zac and Whitney are blessed with three children. He enjoys coaching youth sports, spending time outdoors, and being with his family.

One of Zac’s favorite parts of the journey is reflecting on his younger, hard-charging self as a gym owner/athlete who thought he had it all figured out, and comparing that version of him to the more seasoned coach he is today — someone who has seen a lot, learned a lot, and now understands just how much there still is to learn.

Strength / WOD

Back Squat
Heavy 6-4-2-6-4-2
Volume 6x6

Meet the Coach: Whitney Zuspann

Whitney is the wife of Zac, and the mom of 3 kids- ZJ, Sam and Hazel. Whitney has been coaching for 15 years and is CrossFit L2 Certified. She has also held certifications in CrossFit Kids, Prenatal/Postpartum and Adaptive Fitness.

Whitney also works part-time in the school district as a Speech-Language Pathologist. Whitney loves coaching people through all seasons of life- whether they are competitive, recovering from an injury, pregnant/postpartum or working through some outside stress. She has been through it all and loves being able to see people grow and transform in their fitness journey!

WOD
5 rounds for max reps of:
max rep Bench Press
max rep Strict Pull-ups

Tuesday

WOD

For total rounds and reps

AMRAP in 15 mins of:
Burpee Broad Jump, 40 ft
Kettlebell Walking Lunge, 35/26 lbs, 40 ft
Ski Erg, 200/150 m

Rest 5 mins

AMRAP in 15 mins of:
Sled Drag, 90/60 lbs, 50 ft
10 Med Ball Thrusters, 30/20 lbs
Echo Bike, 500/400 m

For each AMRAP, restart from 0.

Meet the Coach: John Wesselhoft

From Jones, OK
Member at CFC for 10+ years
Associate’s degree in Health & Sports Science
Bachelor of Science in Kinesiology and Exercise/Fitness Management
CrossFit level 2
CrossFit weightlifting level 2
OKC Police Officer

I enjoy Family life: love to spend time with wife & daughter by going to the park, splash pad, or the gym. Outside the gym I enjoy working on projects around the house and fishing.

Strength
Hang Clean Jump + Hang Power Clean

Partner WOD
12 min AMRAP
Run, 150 m
10 Slam Balls, 30/20 lbs
10 Renegade Rows, 50/35 lbs