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Fundamentals

Crossfit Full Circle’s Fundamentals program is a structured class that introduces new trainees to all of the basic movements most frequently contained in Crossfit workouts.

It is currently offered as personal training, where the new athlete meets one on one with a coach to learn the movements and to prepare for group classes. Upon completion of the Fundamentals program, the athlete will undergo an assessment to help record their current level of fitness as well as assign them to an appropriate level of group class.

The cost of Fundamentals is $250 for 6 private lessons, representing a substantial discount from our normal personal training rates.

For a look at scheduling availability or to enroll, please visit our Appointments or Online Store HERE.

 

Fundamentals Assessment (2012): Movements tested

1. KB Swing

2. Pull Up

3. Push Up

4. Deadlift

5. Power Clean

6. Front Squat

7. Push Press

8. Power Snatch

9. Wall Handstand Hold

10. 500m Row Sprint

Some standards vary based on gender.

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Latest WOD’s

02-23-2012

Level I Deadlift  4  4  4 – Push Ups 3 to 5 reps EMOTM 20 compare to 02-13-2012   Level II

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02-22-2012

Level I Run 800m BTN Thruster  30 reps Pull Ups  20 reps Run 800m For Time   Level II HH

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02-21-2012

Level I Front Squat  6  6  6 – DB Snatch  9 KTE  6 EMOTM 12 compare to 02-16-2012   Level II

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02-20-2012

Level I Push Press  6  6  6 – DB Strict Press (50%) 50 reps compare to 02-14-2012 Level II Handstand Presses

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02-18-2012 and 02-19-2012

Level I “CrossFit Total” Back Squat   1  1  1 Strict Press   1  1  1 Deadlift   1  1

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Crossfit Full Circle•8161 Mechanicsville TPKE #F•Mechanicsville, VA 23111•757.817.6531•crossfitfullcircle@gmail.com