Important Notice

Sorry about the enormous post but here is some exciting News ladies & gentlemen, (unofficially) As of Monday August the 5th we will be introducing the new “Level 2” classes at CFC:

In order to help every individual at CrossFit Cronulla learn in a way that suits their own level of development, we are now going to be offering Level 1 and Level 2 classes.
The main difference between the classes is that some of the movements in Level 2 will be more demanding in terms of requisite technique and strength. High-skill movements like the Snatch, Muscle-up, Handstand Push-up etc. will be trained more frequently. The training volume of each session will also be greater, with the class possibly lasting longer.
Level 2 is not necessarily going to be only for competition athletes. It is suitable for anyone who has an interest in becoming efficient in higher-end athletic movements and who meets the below listed criteria. Level 2 programming will, however, be structured around the competitive CrossFit season and will be geared towards training for the Open, Regionals and the CrossFit Games.
On Saturday the 13th of June & Saturday the 20th of June from 2-4pm (maybe a Thursday as well) we will be running testing days that are open to all CFC members who would like to see if they meet the criteria to be in the Level 2 classes. The testing applies to every member.

The testing days are there to give anyone interested an opportunity to prove themselves and to remove any subjectivity from the process of bringing people into these classes. This is just a one-off event that we need to run in order to start these classes off. In future the door will always be open for those who can show coaches that they can do the skills. So don’t worry if you miss out this time!

Level 2 classes will unofficially be starting as of August the 5th. At the moment the plan is to split up the 5.45am, 9.30am and 6pm classes into Level 1 AND 2 with the possibility of the Level 2 class lasting longer.

Please be aware that below is the pre-requisite movement requirements needed to qualify to join our Level 2 classes. We will require you to be able to complete 12 out of the 14 movements. The 10 Overhead Squats & 800m Run are compulsory in the 12 out of 14 movements. However, the final decision is up to the coaches discretion. We need the movements to be performed with correct technique.

Level 2 Pre-requisite Skills:

Women
5 Kipping Handstand Push-Ups
8 Unbroken Kipping Toes to Bar (does not need to be continuous, just holding on to the bar)
10 Unbroken Kipping Pullups (“ ^ “)
5 Strict Pullups
3 Ring Dips
1 Muscle Up
3x75% BW Clean & Jerk (Dropping the bar is allowed)
3x60% BW Snatch (“ ^ “)
3x BW Back Squat
3x 125% BW Deadlift (must hold on for all 3 reps)
10x60% BW Overhead Squat
800m Run < 3:30min
1km Row < 4:30min
30 Unbroken Double Unders

Men
10 Kipping Handstand Push-Ups
14 Unbroken Kipping Toes to Bar (does not need to be continuous, just holding on to the bar)
20 Unbroken Kipping Pullups (“ ^ “)
10 Strict Pullups
10 Ring Dips
3 Muscle Ups
3x BW Clean & Jerk (Dropping the bar is allowed)
3x70% BW Snatch (“ ^ “)
3x 125% BW Back Squat
3x 150% BW Deadlift (must hold on for all 3 reps)
10x70% BW Overhead Squat
800m Run < 3:15min
1km Row < 4min
30 Unbroken Double Unders

Level 2 Expectations:
The Level 2 program is not necessarily only going to be designed for those who treat CrossFit as a competitive sport, but will be for anyone who has an interest in becoming efficient in higher-end athletic movements & who meets the listed criteria. Also aiming to giving those in Level 1 a strong incentive to create goals and targets, rather than training to ‘stay fit and healthy’.

Level 2 athletes are expected to:
• Train 4x per week minimum
• Know their 1RM, 3RM & 5RM for all major lifts (or at least an approximation)
• Know how to calculate percentages
• Undergo a functional movement screening (Overhead squat analysis etc.) and follow up appointment with either Nick or Matt in order to prevent injury and optimise movement quality through corrective exercises.
• Check the daily programming on the Website/Facebook and understand the session before arriving at the gym each day.
• Post results daily.
• Meet movement standards for ALL the reps.
• Compete in the Open

The Level 2 program involves a high volume of training. Successful participation in the program requires commitment to a lifestyle that supports adequate recovery between sessions. This includes:

• Consistent sleep patterns
• Appropriate nutrition through an understanding of quality AND quantity of food.
• Minimal or no alcohol
• Reasonable work hours and stress management

For those of you that don’t already follow this type of lifestyle but want the results, this is a great checklist type of way to look at getting on the fastest track to your goals.