Introducing… Advanced classes at CFCC.

We will be beginning a run of this in November, beginning only with weekend sessions in this month.  We will be alternating the time and the days so that people who can’t come on Sunday can sometimes come on Saturdays.  Requirements thus far are below:

a. 3 months of membership at CFCC
b. Snatch, clean and jerk proficiency (as determined by Erin alone).
c. Single leg squat proficiency, 5 to a white box, each leg.
d. Single arm handstand proficiency, 3 second hold on each arm.
e. Pull-up (pronated grip, absolutely no kipping allowed): Women, a single deadhang.  Men, 1 L pull-up.

Testing will be taking place next week and times will be posted upon collecting names of those interested in becoming eligible for these classes.

These classes will involve a variety of skills, training modalities, and intensities in the space of an hour and a half.  Due to the higher volume of these classes and skill density, all members are being tested for functional mobility and not metabolic conditioning.  Metabolic conditioning will be developed in these classes specifically in preparation for competitive CrossFit.  During certain seasons of the year we’d like to make these classes happen more than just once a week.

If you have any questions about these classes, please let us know at crossfitcc@gmail.com!

Comments
12 Responses to “Introducing… Advanced classes at CFCC.”
  1. Dave Murray says:

    Awesome work from everyone at CFCC. Miss you guys tons.

  2. Jack says:

    mainpage wod looks awesome…E, can we do this???? PLEAAAAASSE
    Tabata Fight Gone Bad

    Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

    Wall-ball 20 pound ball, 10 ft target. (Reps)
    Sumo deadlift high-pull 75 pounds (Reps)
    Box Jump 20″ box (Reps)
    Push-press 75 pounds (Reps)
    Row (Calories)

    There is no additional rest between exercises.

    Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

  3. rachel says:

    We miss you too Dave! And Carol too!

Trackbacks
Check out what others are saying...
  1. [...] shoulders!  Remember that a static hold in the one-armed handstand is a requirement to enter the Advanced Classes at CFCC.  If you have questions about these classes, or how to achieve each goal, let us know! #gallery-1 [...]

  2. [...] Classes are coming… check out the requirements here and email us if you have [...]

  3. [...] things in nature are at their fullest when they move with others: have you check out Advanced Classes yet?  Inspiration is a daily activity, CFCC – why not schedule it?  The list’s waiting for [...]

  4. [...] The first Advanced Class is taking place this coming Sunday at 12-2pm. Expect some skill work, and a few short workouts – some of which you may have done before. The night before some of the programming will be posted – additionally, some audibles will be called. Testing times for all athletes who have contacted me thus far will be posted tomorrow. [...]

  5. [...] For men, L-pull-ups are required in order to take the advanced class… for EVERYONE a one-armed handstand is required.  Come in today to get better tomorrow – and clear your schedule for the advanced class this Sunday at 12-2pm if you know you already pass all the requirements. [...]

  6. [...] Classes: Advanced Olympic Lifting 3-5pm, 5-7pm – wondering what it takes to attend this class? Elements: 7a with Cassie, 9am with Chris. Avener, judging Meredith for WOD [...]

  7. [...] How to get into Advanced Classes at CFCC. A new Advanced Schedule is coming at you PURTY SOON – our requirements MAY change, but they will not be less difficult than these! [...]

  8. [...] often as you can until May 5th!  For more on the purpose of Advanced Class and how YOU can join in read this post and email me directly at erin@crossfitcc.com if you would like to be [...]

  9. [...] Class please email me (erin@crossfitcc.com) with whether or not you believe you have passed all of these requirements. If you are unsure of your status, you can always schedule a time to check with me in [...]



Leave A Comment

Current ye@r *

Crossfit Journal Logo   OPEX On Journey

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design