You’ll Be Fine

You might have noticed that we have some classes that are more popular than others.  The Beginner classes have much higher attendance compared to the Intermediate classes.  And starting off here at CrossFit Merge, you should attend Beginner and All Levels classes because you’re going to make the most progress working out with people that are at your same level of experience and fitness.  

The Beginner classes focus on the 9 fundamental movements of CrossFit, basic gymnastics (pull-ups, push-ups, dips), the kettlebell swing, wall ball shot, thruster, as well as running, rowing, and jumping rope.  But you should also remember that the beginner phase of CrossFit is a temporary one that should only last about 2 to 4 months.  It may be longer, it may be shorter, but it shouldn’t be forever.  There are several members that are totally ready to step up their game and enter into some of our Intermediate classes.  

Will the Intermediate classes introduce you to new movements like the snatch?  Yes.  Will there be some new faces in the classes?  Yes, but that’s a good thing.  Will it be hard?  Duh, but it will also be doable.  Many CrossFit Mergers have gone before you and have successfully made the jump to Intermediate classes.  No one here has ever started off at the Intermediate level, they earned it, wanted to challenge themselves, and have consequently seen better results.  

Making the transition from the beginner level to the intermediate level can be a little intimidating.  But when you’re ready, you’re ready, and sometimes it’s our job as coaches to nudge in that direction and give you a little confidence so you can get the most out of our program.  We will never make anyone do something he/she doesn’t want to do, but we also want to see you reach your max potential.  So…think about the Intermediate classes, they’re a lot of fun and you can really test yourself.  Don’t worry, you’ll be fine.  

Cooper kept plugging away at his Beginner Level Test and graduated to the Intermediate level.  Atta boy!

Tuesday’s Skill:

Kipping toes to bar practice

3 rounds, each 1 minute long of:

Run 100 meters, max toes to bar or v-ups in the remaining minute

Rest 1 minute between rounds

Workout of the Day (WOD):

3 rounds of:

10 hang power snatches (75#/53# for women)

10 burpees

Then run 800 meters

Then 3 more rounds of:

10 hang power snatches

10 buprees

Beginners will substitute kettlebell swings for snatches.


One response to “You’ll Be Fine

  • Bryce

    Wednesday Beginner and Intermediate classes



    5 rounds of:
    10 deadlifts (225/155) or use 60% of skill weight
    10 box jumps (24/20)
    10 ring dips/sub ring push-ups, then sub hand release push-ups

    Then finish with 150 double-unders or 300 singles for beginners

    Power Hour Classes

    The Bear Complex

    5 rounds for max weight in each set of:

    1 set is 7 cycles of:
    1 power clean
    1 front squat
    1 push press/jerk/thruster
    1 back squat
    1 push press/jerk/thruster

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