With the growth in our community, comes the growth in our program and the services we provide to those of you committed to your fitness journey!!
Here at CrossFit Five Cities, we understand that everyone is different and each of us has our own, individual goals. It's near impossible to have a "one-size-fits all" fitness program.
We are committed to ensuring that everyone in our program gets results, and gets them safely through proper progression.
This is why we will be implementing the 3 NEW Program Levels within our programming/daily workouts. These new programs will begin the first week of November.
This gives you, the athlete, the option to choose a program that meets your current fitness level and goals. Each program offers a balanced fitness progression, frequent testing, and room to grow during your individual fitness journey.
BEGINNING NOVEMBER 2014;
The "Foundation" program is designed to help you build your foundation as an athlete in the C5 program. Here, you will build a strength base, increase your conditioning, learn a wide variety of movements, and have fun! This is the basis of our other programs. Learn to execute proper movement quality with repetition, learn to move properly under different loads at low to moderate intensity levels, and get exposed to a wide variety of mixed modal movements in different time domains. The "Foundation" program will utilize basic squatting (double and single legged), pushing and pulling movements, slow lifts, basic bodyweight/gymnastic movements and progressive conditioning to help you build the basic strength and overall fitness ability to eventually progress to the "Life" program.
When do you move programs? Whenever you feel ready. For some it might be 2 weeks, others, 4 years. There is no specific time frame as we are all individuals with different abilities and goals. We recommend all new people to our program begin here to develop a fitness base. Take as much time as needed here and consult with a C5 coach if/when you have questions.
The "Life" program is designed to take your fitness to the next level. Whether you are just moving here from the "Foundation" program or you are wanting to increase your current fitness level for your recreational sport and/or for the physical demands of real life, this program is a good place to hang out! This program will help you develop your balanced fitness with an annual progression plan. Here you will learn how to pace, how to work skills under fatigue, you will experience olympic lifts and how/when to increase loads, you will experience A LOT of variation in movements, reps, sets, time domains, technical movements, advanced gymnastic movements, how/when to push yourself to the limit, and when to pull back. This is the program that stems from our slogan; "Real People. Real Fitness. Real Results."
This program is a good place to stay forever for those seeking health and balanced fitness. From here, you can move to the "Sport" program should you choose to step things up a notch.
The "Sport" program is for the advanced, competitive athlete. Following this program means you have a large training base, a history of athletics and/or competitive CrossFit, and you are skilled in all technical CrossFit related movements. Your interest is in competing in the Sport of Fitness (recreationally or professionally), you have at least one BIG event per year that you train for. You have the time to devote to proper nutrition (100% dialed in), and an understanding and execution of proper recovery on a daily basis. You will be exposed to heavier loads, higher volume, technical Olympic lifts and complexes, advanced gymnastics skills, and higher intensity workouts as this program is designed to help expose and prepare you for the elements of our growing sport.
If you have any questions on which program you should follow, please talk to a C5 coach.
In a minimum of 5 rounds, obtain a max load
1 power clean +
1 front squat +
1 push press +
1 back squat +
1 push press
All movements must be TnG, cannot drop the barbell. Build to a max load
60 dying bugs