Different Level Classes

We are just one week away from starting our new class schedule on May 13th.  The new class schedule will now have three different levels: beginner, intermediate, and now advanced.  Here’s a description of the different level classes.

Beginner Classes will 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.

Classes will still include a Warm-up, a Skill, and a WOD, but the classes will focus on  fundamental movements in order for someone to build a solid foundation for basic movement.

Make no mistake, the classes and workouts will still be hard, as the intensity has not changed, but all the movements will be doable for someone very new to CrossFit.

Intermediate Classes will also focus on the above but also include Olympic lifts and more technical gymnastics movements like handstands, muscle-ups, and levers.  Workouts may include heavier loading of weights and more than one technical movement in a WOD, e.g. clean and jerks coupled with double-unders in a WOD.

Advanced Classes will build on the intermediate classes but will move at a faster pace and include workouts with several higher skilled movements.  Participants are expected to be knowledgable and proficient in nearly all CrossFit movements.  Participants will also have developed a high strength and conditioning base.

Remember, the new class schedule starts Monday, May 13th.



Intermediate Class

Skill:  kipping handstand push-up practice



21-15-9 reps of:

Deadlifts (225#/153# for women)

Handstand push-ups

Beginner and All Levels Class

Skill: Deadlift



10 minute AMRAP of:

10 dumbbell hang power cleans (40#/20# for women)

10 push-ups


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