P: 248-404-7410

3519 Van Dyke Rd. Almont MI 48003

 

Our CrossFit Class is a mixture between Level 1 and Level 2 Classes. This is where your training enters the realm of sport and the competition begins. Classes are intense, challenging, and move quickly. They are not for the faint of heart! These classes are invitation only and require testing/prerequisites to gain admission.

Please see our Level 1 and 2 standards below for more information.

 

...

Squats: 50 free squats

Push ups: 10

Static hang: 30 seconds

Sit ups: 30

Kettlebell swings: 25

400 meter run: 2:04

Deadlift: 3/4 x bodyweight

Military press: 1/4 x bodyweight

SDHP: M - 75# x 10 reps, W - 55# x 10 reps

1 min Titanic hold Wall ball: 25

500M row: M 1:55, W 2:20

Box jumps: 10 reps in 1 min to 10” box

Dips: M 3, W 1

Pull ups: 3

L-sit 10 seconds

2000 M row: M 8:10, W 9:50

DB power snatch: 10

7 rounds of Cindy in 20 minutes

 

...

Squats: 1 x bodyweight

Push ups: 30 M, 20 F

Rope climb: 15 foot climb, 1 trip

OHS 50% bodyweight x 15 reps

Double unders: 20 in 1 minute

400 meter run: 1:34

Deadlift: 1.5 x bodyweight M, 1.25 W

Military press: 1/2 x bodyweight

Handstand hold: 1 min

Power clean: 3/4 bodyweight

10 shin to bar

Thrusters: 21 reps x 1/2 bodyweight

500M row: M 1:45, W 2:00

Box jumps: 15 reps in 1 min to 20 inch box

Dips: M 20, W 10

Pull ups: 20 M, 15 W

L-sit 30 seconds

2000M row: M 7:30, W 8:50

Power snatch: 1/2 x bodyweight Helen: 11:30