**To do the ACT program you must be on the unlimited membership.

ACT 1

CrossFit has become a sport.   The CrossFit Games has made CrossFit a household word and participating in the CrossFit Games Open and local throwdowns increasingly popular with our members.

This program is ideal for those who want to compete, are driven by performance goals and who desire and are ready for increased volume in training.

The training year is focused on the CrossFit Games Open and will feature multiple training cycles to best prepare our athletes for this competition.

In this class, you focus on strength, mastering Olympic weightlifting and gymnastic skills, including chest to bar pull ups, toes to bar, muscle ups and handstand pushups.

PROGRAM STANDARDS

  • Must commit to 5 days per week of training
  • Participant must meet 7 of the 9 Physical standards to move in to this category
- Participant has to have been a member of CFR for a minimum 3 months or have previous CrossFit experience.
  • Have to attended a minimum of 8 weeks in the Classic program
  • Attend 3 Olympic Weight lifting classes

PHYSICAL REQUIREMENTS

  • Pull ups (Strict/Kipping): Male: 3/10 Female: 1/5
  • Push ups (not modified): Male: 15 Female: 7
  • T2B: Male: 6 Female: 3
- 500m Row: Male: 1:45 Female: 2:00
  • Have Novice standards from Here

ACT 2

This program is designed for members who train for CrossFit as a sport and have the goal of competing at the Regional level as an individual or on a team or in the Masters Qualifier.

ACT Individual: We have options in place for seasoned competitors who are dedicated to the “Sport of Fitness” and require specific or individualized programming to improve on skills and identified areas of weakness.

PROGRAM STANDARDS

  • Must commit to 5 days per week of training
  • Participant must meet 9 of the 11 physical standards to move to this category
  • Participant has to have been a member of CFR for 6 months
  • Has to have attended a min of 6 months in ACT 1

PHYSICAL REQUIREMENTS

  • Pull ups (Strict/Kipping): Male: 10/25 Female: 5/15
  • Push ups (not modified): Male: 30 Female: 15
  • T2B: Male: 15 Female: 10
  • Muscle ups
  • HSPU’s
  • 500m Row: Male: 1:35 Female: 1:50
  • Have intermediate standards from Here