Two new things starting this week:
LEVELS
Levels will be implemented in class starting now. If you have tested, you are required to wear your wristband. If you have not, you will train at the level your coach determines for you, NOT at the level you want to test for when you get around to it.

We are organizing the classes according to levels so that the coaches can work more efficiently and everyone can make better progress on the skill standards. This is how the programming will be structured moving forward. So testing should be a top priority for anyone serious about improving their fitness. We realize it’s not always convenient to do things on the weekend, but it’s important to make this commitment to participate and be recognized for your achievement.

The next level tests are in a few weeks, on the 20th and 21st. Arrange your childcare now. If you can’t make it to the test on the weekends when they are offered at no cost, we will be happy to accommodate your schedule with a private or semi-private test for a nominal fee.

CrossFit Gymnastic Skills Cycle
Over the next eight weeks we are going through two 4-week gymnastics-focused training cycles. The first half of every class will be skill practice. We are working on CrossFit fundamentals, not the standing back tuck or iron cross. Some of the exercises we will be tackling are pushups, ring dips, handstand walks, kipping pullups, and pistols.

Most days we will have 25-30 minutes set aside for the practice of these drills. Your level will dictate your skill focus. The expectation is that you perform every single rep of every exercise as if the entire class were watching you to make sure you do it properly. Of course this is how you should always train, but sometimes the urge to just be done with the workout trumps the highest quality effort. Keep in mind, no one has ever achieved mastery of any skill by cutting corners. Come in ready to train hard and give your best and everyone should make solid progress over the next few weeks.

Warmup
Dynamic Athletic Movement

Skill
Break reps into manageable sets. The emphasis is on QUALITY, not speed.

Levels 3/4
50 Kipping Pull-ups
100 Push-ups
120 sec L-Sit
25/leg Pistols to a box

Level 2
30 Strict NO kip Pull-ups (band assist if necessary)
30 Push-ups
60 sec L-Sit
30/leg Step-ups

Levels 0/1
30 Ring Rows
30 Box Push-ups
180 sec Plank
30/leg Step-ups

Lift
Level 1-4
3-3-3
Deadlift

Work up to a max effort triple.

Level 0
5 x 5-3-2 (light-medium-heavy)
Kettlebell Deadlift