101 to Main Class Q & A


Q: Will the main class kill me?

A: No. Like any other class new skills and prescribed weight will be scaled to achieve the intensity needed for the workout. Just let the coach know that you’ve recently transitioned so they have a better understanding of where you’re at.

Q: What do I gain to benefit from the main class opposed to staying in 101?

A: Much like any school or University if you stayed in Basic Math 101, will you ever get to Algebra? There are only so many skills and technique that can be taught in 101 to keep it an all inclusive class to anyone coming off the street brand spanking new. By nature the programming is scaled down to account for this.

Q: Will it make me stronger, leaner or faster?

A: Most likely. There’s a quote, ” You are the average of the 5 people you spend the most time with.” With a higher bar to reach and a higher ceiling to obtain those surrounding you the most will help cheer you on and support you to reach your full potential. I’m not saying 101 won’t, but again, the 101 class is meant to be a 101 class. Plus members that have been doing this for a while have a wealth of knowledge and experience that they’re willing to share. Its in a crossfitter’s nature.

Q: How do I know if I’m ready?

A: As a coach we’d like you to have the general skills down so that we can spend an even amount of attention to all of our members in a given class. Of course there will still be a learning curve for the first couple of weeks, but that’s to be expected. We’re not looking for expert technique but a general proficiency to be able to perform the movement with minimal amount of introduction. If you can look at a whiteboard and see, “Thrusters, rowing, and kettlebell swings” we expect you to be able know what it is and perform the movement or an equivalent scale.

More questions that need answers? Put them in the comments below or pull a coach aside and give them a shout.

Workout of the Day 6/15/2015 – Monday


Back Squat 5 x 9 @ 70%

Lateral Box Jump Over 4 x 4

Use a pvc at a height between 20-30″.

3 Rounds:
50 Sit-Ups
25 Sumo Deadlift High Pull (95#/65#)

CrossFit 101

Handstand Push-Ups
Wall Walks

3 Rounds:
20 Deadlifts
15 Hang Power Cleans
10 Front Squats
5 Shoulder to Overhead