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!
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)
Then run 800 meters
Then 3 more rounds of:
10 hang power snatches
Beginners will substitute kettlebell swings for snatches.