Below is the requirements needed to attend each level of classes.
All-Level Classes
Must have completed CrossFit Essentials program
Beginner Class
Must have completed CrossFit Essentials program
Level 2 Class
2 Months in the CFSC program
Body weight exercises -
Weight Movements
Met-Con
WODs
Level 3 Classes
4 Months in the CFSC program
WODs as RX'd
Muscle-up mercy.
For those that meet these standards and cannot do Muscle-Ups have 4 Weeks to complete a muscle-up after attending first level 3 Class.
All-Level Classes
Must have completed CrossFit Essentials program
Beginner Class
Must have completed CrossFit Essentials program
Level 2 Class
2 Months in the CFSC program
Body weight exercises -
- Push-up- 10 on toes (Chest to Floor)
- Pull-ups 5 Chin over the bar - Can't come of bar
- Hand Stand hold - 20 Seconds
- Ring Dip- Guys 1 - Ladies 5 Second support hold at the top position
Weight Movements
- Back Squat - Males - 185 - Females - 100
- Dead-Lift - Males -225 - Female 135
- Clean - Male 135 - Female 85
- Jerk - Male 135 - Female 85
Met-Con
- 800M Run - 3:55
WODs
- Helen RX
- Fran RX
Level 3 Classes
4 Months in the CFSC program
WODs as RX'd
- Helen - Sub 11:00
- Fran - Sub 7:00
- Cindy - 15Rounds
- Grace - 7:00
Muscle-up mercy.
For those that meet these standards and cannot do Muscle-Ups have 4 Weeks to complete a muscle-up after attending first level 3 Class.