New hours, programming levels and comp!

Whew — what a title! Due to the popularity of some of our evening class times (6PM — I’m looking at you!) we’re going to make some slight shifts to class times to not only balance class attendance, but offer some new goodies to not only make your training more fun, but targeted for greater improvement (and competition) as well! These changes will go into effect March 2, 2015.

Revised Hours:

These hours will go into effect March 2, 2015.
Monday-Friday
5:30AM
6:30AM
9:00AM (stays the same)
12:00-2:00PM Open Gym
4:30PM
5:30PM
6:30PM
7:30-8:15PM (45-minute Comp Programming slot — must attend a regular class same day to use.)

Saturday:
9:00AM
10:00AM (includes the free CrossFit Introduction class)
11:00AM-1:00PM Open Gym

Sunday:
12:00-2:00PM Open Gym

Note: Ladies night will remain in it’s current time slot (Tuesdays at 7:00PM), and all Open Gym times will remain the same. Weekend classes are unaffected by any of these changes.

Programming Levels:

What we feel sets us apart from other boxes is our dedication to keeping standards high — not only in your training but your understanding of what we are doing and why. We feel these specific tools give you the best chance of success, and greater enjoyment of the process along the way. In addition, we want to provide the safest and most effective training possible.

To that end, we receive questions from you guys all the time about scaling — how to know what to scale and when, so we’ve devised some program levels to help guide your daily training and lead a clear path of advancement for your performance.

(Note: A huge thank you to CrossFit Max Effort for guidance!)

Level 1 Standards:
The L1 Standards are the minimum standards that must be met in order to attend group classes. These benchmarks must be done with proper form, and will be tested during your CrossFit Elements sessions.

Deadlift: .5 BW x 1 rep
Back squat: .25BWx 1 rep
Front squat: .25BW x 1 rep
Press: .25BW x 1 rep
Pull-up: 10strict w/assistance
Push-up: 10 w/assistance
Sit-up: 10 reps
Row 500m: 2:45

Level 2 Standards:
In order to graduate from L1 to L2, you will need to pass a skill check with a coach who will validate your performance of the standards. You will need to demonstrate ANY 8 of the 12 standards listed below to be performed within a 30-minute review session. We recommend that you be able to consistently hit those numbers without having to ‘max-out’.

Deadlift: 1.5 BW x 1 rep
Back squat: 1.25BW x 1 rep
Front squat: BW x 1 rep
Press: .75BW x 1 rep
Pull-up: 3 strict (male), 1 strict (female)
Push-up 10 (male), 5 (female)
Hang power clean: .75BW
Hang snatch: .5BW
Run 800m: <4:00
Row 500m: Handstand: 30 sec hold against wall
Double-under: 1 rep

Level 3 Standards:

In order to graduate from L2 to L3, you will need to pass a skill check with a coach who will validate your performance of the standards. You will need to demonstrate ANY 10 of the 16 standards listed below to be performed within a 1-hour review session. We recommend that you be able to consistently hit those numbers without having to ‘max-out’.

Deadlift: 315/205 x 10 unbroken reps
Bench Press: 225/110 x 5 reps
Front squat: 255/165 x 5 reps
Squat Snatch: 135/95 x 6 “touch and go” reps
Snatch – 185/125 x 1 rep
Ground to Overhead: 185/110 x 6 “touch and go” reps
Clean and Jerk: 265/165 x 1 rep
Run 400m: <1:10
Run 1 mile: <6:35
Row 500m: <1:35/1:55
Pull-ups: 30/15 unbroken reps
Muscle-ups: 5/2 unbroken reps
HSPU: 15/8 unbroken reps
Double-unders: 50 unbroken reps
Able to perform Pistols
Able to climb a rope

Level 4 Standards:

Level 4 Athletes are required to perform ALL standards within a single 2-hour open gym session. Level 4 athletes will receive priority when looking to fill official CrossFit Fringe Competitive Individual/Team openings.

Deadlift: 405/315 for 5 reps
Bench Press: 255/135 for 5 reps
Front Squat: 305/195 for 5 reps
Snatch: 225/145 for 1 rep
Clean and Jerk: 315/205 for 1 rep
Run 1 mile: <5:45
Row 2,000m: <7:00/8:20
Pull-ups: 55/35 unbroken
Muscle-ups: 12/8 unbroken
HSPU: 30/20 unbroken
Double-unders: 150 unbroken
Pistols: 10 per leg, unbroken
Rope Climbs: 3 x 15′ trips within 60 sec, legless

Whether you’re interested in competing or are simply looking to get back in great shape, we feel these standards can help not only guide your progression, but motivate you as well. And don’t worry about memorizing the standards, we are having posters made to hang up!

But if you are interested in competing, we have another great addition:

Official “Comp” Programming:

We will have additional comp/progression programming 5 days a week! It’s been highly requested, and we’re now happy to offer it in a format that doesn’t require the specific availability of 1-2 classes a week.

The programming will compliment our regular class programming and can be done at Open Gym, or in the new 45-minute time period after the 6:30PM evening class. To utilize this new block of time, you must have attended class that day.

These changes will go into effect March 2, 2015. If you have questions, don’t hesitate to contact us, or talk to us at the gym!