As of the next Elements cycle (4.8.2013), we will be updating our introductory curriculum. It will be extended to four weeks, with 12 sessions (up from 6), and the price will be dropped to $99. This change allows us to cover more ground in terms of the number of movements, the detail per movement, and an increased familiarity with our training methodology at a lower initiation cost for all you fence-sitters. Brace yourselves.
Rest/Make-Up/Off-Schedule Training - 4.3.2013
A. 5 sets:
1 arm pushup ROM Progression x5/5, rest 15 seconds
Tempo Pullup x5 @X151, rest 90 seconds (level 2 athletes perform with weight)
B. 5 sets:
5x Snatch Deadlift, for load
10x Box Jump, step down
rest 30 seconds
C. 50x Band Pull Apart + 50x Band Face Pull + 50x Handcuff
Elements registration for the 6.4.12 - 6.15.12 is now closed.
Registration for the following Elements block 6.18.12 - 6.29.12 is now open.
At FCF we are committed to keeping a low athlete:coach ratio to ensure a high quality of coaching and individualized attention. With a lot of new athletes coming in as a result of the living social deal we are flirting with peak class capacity. In order to retain the quality of our coaching we will be placing a cap on athletes per class. This will not go into effect for a little while longer but it is definitely coming. In the future, classes will be capped at 15 athletes. We’ll give you a good long heads up before this goes into effect so DON’T PANIC. You will be able to reserve spots online.
Elements will now be run in small groups of up to 6 people and set to a regular schedule. Each week will have 4 Elements groups. Classes will run in 2 week cycles with 3 classes per week. The first cycle will begin this coming Monday, June 4th, the second will begin on the 18th.
Class A: Monday 8pm, Wednesday 8pm, Friday 8pm
Class B: Monday 9pm, Wednesday 9pm, Friday 9pm
Class C: Tuesday 8am, Wednesday 8am, Friday 8am
Class D: Tuesday 9am, Wednesday 9am, Friday 9am
CrossFit Examined - We (Feral CF) agree 100% with EVERY word of this article. Definitely worth the read. Although I would say that about everything we deem worthy of posting. Read it. Edu-ma-kate yo’ self.
We’ve made some changes to our Elements curriculum and have expanded it by 2 sessions. Those changes will go into effect later this week and can be viewed here.
Kevin doing some speed pulls on dynamic effort day