Beginner's Program
Our "Beginner's Program" is for anyone interested in learning more about CrossFit, Functional Fitness, and High Intensity exercise. You will be exposed to bodyweight exercises, gymnastics, olympic weightlifting, power lifting, kettlebells and other fun and exciting movements.
You will walk away from our Beginner's Program with the basic skills, technique, fitness and confidence to complete any of our posted workouts or the www.CrossFit.com main site Workout Of the Day (WOD).
| Day | New Skills | WOD |
| Day 1 | Air Squat | "Mini Murph" |
| Push-Up/Knee Push-Up | For time: | |
| Pull-Up/Jumping Pull-UP | 400m Run | |
| 25 Pull-Ups (x2 Jumping) | ||
| 50 Push-Ups (x2 Knee) | ||
| 75 Squats | ||
| 400m Run | ||
| *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 400m run. | ||
| Day 2 | Dead Lift | "Modified Diane" |
| Shoulder Press | For time: | |
| Push Press | 21-15-9 rep rounds: | |
| Dead Lift | ||
| Push Press | ||
| *May be scaled to 15-12-9 | ||
| Day 3 | Wall Ball | "Fight Gone Poorly" |
| Sumo Dead Lift High Pull | 3 Rounds for time (1 min rest between rounds): | |
| Box Jump | Wall Ball | |
| SDLHP | ||
| Box Jump | ||
| Push Press | ||
| Burpee | ||
| *Max reps of each exercise for 1 min, then go to the next exercise. | ||
| Day 4 | Kettlebell Swing | "Helen" |
| Dumbbell Swing | 400m Run | |
| Medicine Ball Clean | KB Swing, 21 reps | |
| Pull-Ups, 12 reps | ||
| Day 5 | Front Squat | "Franny" |
| Thruster | 21-15-9 rep rounds: | |
| Kipping Pull-Up | Thrusters | |
| Pull-Ups | ||
| *May be scaled to 15-12-9 | ||
| Day 6 | Walking Lunge | "Laverne" |
| Dips/Assisted Dips | 100 ft Walking Lunge | |
| "L"-Sit | 21 Dips | |
| 21 Sit-Ups | ||
| 100 ft Walking Lunge | ||
| 18 Dips | ||
| 18 Sit-Ups | ||
| 100 ft Walking Lunge | ||
| 15 Dips | ||
| 15 Sit-Ups | ||
| 100 ft Walking Lunge | ||
| 12 Dips | ||
| 12 Sit-Ups | ||
| 100 ft Walking Lunge | ||
| 9 Dips | ||
| 9 Sit-Ups | ||
| 100 ft Walking Lunge | ||
| 6 Dips | ||
| 6 Sit-Ups | ||
| *May be scaled to 21-15-9 or 15-12-9 | ||
| Day 7 | Overhead Squat | "Mini Joshie" |
| Kettlebell Clean | 21-15-9 rep rounds: | |
| Dumbbell Snatch | DB Snatch, R Arm | |
| Pull-Ups | ||
| DB Snatch, L Arm | ||
| Pull-Ups | ||
| *May be scaled to 15-12-9 | ||
| Day 8 | Dead Lift | "Elizabeth Tailored" |
| Front Squat | 21-15-9 rep rounds: | |
| Clean | Clean | |
| Dips | ||
| *May be scaled to 15-12-9 | ||
| Day 9 | Hand Stand Practice | "100" |
| 100 Burpees for time. | ||
| *100 or less... | ||
| Day 10 | Double Unders | "A Filthy Number" |
| ? x Box Jumps | ||
| ? x Jumping Pull-Ups | ||
| ? x KB Swings | ||
| ? x Walking Lunges | ||
| ? x Knees to Elbows | ||
| ? x Push Press | ||
| ? x Back Extensions | ||
| ? x Wall Ball | ||
| ? x Burpees | ||
| ? x Double Unders | ||
| *"?" is the # of reps and it is TBD... | ||
| Day 11 | (After WOD) | "Cindy" |
| Muscle-Up | As Many Rounds as possible in 20 min: | |
| Hand Stand Push Up | 5 Pull-Ups | |
| 10 Push-Ups | ||
| 15 Squats | ||
| Day 12 | Students pick | "Practice Programming" |
| ??? | ||
| *Students program (and complete!) their own workout. |
