The New Program Version 1.0

For Time:
10-9-8-7-6-5-4-3-2-1 of
L-Pull Up
1-2-3-4-5-6-7-8-9-10 of
Handstand Push Up

On-Ramp– This program is designed for someone who is brand new to the CrossFit methodology.  It is a 12 session program that focuses on gaining knowledge and ability in the fundamental CrossFit movements as well as knowledge of flexibility training and proper eating habits.  Beginners will go through the comprehensive month long program together, and emerge as athletes who are capable of performing scaled CrossFit WODs with proficient and safe movement.

Foundations– After completion of the On-Ramp, many participants will need additional training and focus on particular aspects of movement and fitness.  The foundations program is where individuals will go to continue gaining mastery over their movements and fitness abilities.  All members who cannot pass the CFES General Proficiency test will be required to attend Foundations classes until they can successfully pass the test.  (test to be announced shortly)  The focus of Foundations classes will be on the skills required to pass the test.  Each foundations class will be tailored to the individuals who are in that class, and working on their specific needs/deficiencies.  Each foundations class will conclude with a workout aimed to increase general fitness and prepare individuals to pass the Proficiency Test.

CrossFit Level I Classes– After gaining all the abilities required to pass the CFES General Proficiency test athletes will be allowed to attend Level I classes.  Participants in the Level I program will perform the CFES Workout of the Day (WOD).  This program is a constantly varied mixture of functional movements which are performed in an intense competitive environment.  Pre-determined workouts and movements will be scaled to individual needs with two main goals; 1) general fitness preparedness, 2) developing competitive CrossFit athletes.

We are exited to announce the new structure of our schedule and class programs.  This change is long past due and will provide a higher quality of training for all of our members.  By the end of the day today, everyone will be effected by these changes will have been personally contacted and informed about how the new structure will effect you.  Please do the best you can to stick the scheduled classes that you belong in. 

We understand that for some of the beginners, the new schedule is going to be less convenient than it has been in the past, but keep in mind you will be receiving a higher quality of training that is aimed at your level and designed to get you to the next level faster.  Please bear with us through these changes as you will quickly see the improvement in the training environment. 

Please email me or grab me after a class if you have questions or concerns regarding how the new changes will effect you.