Start Here! Initial Training Goals

Our daily workouts are filled with a variety of movements. It can be confusing for the beginner to know where to start.

The following list is a collection of movements, skills and positions you should master as early as possible in your CrossFit ‘career’. These are just the first steps!

Front Bridge. Target 60 seconds.

Side Bridge. Target 30 seconds each arm.

Bar Hang. Target 60 seconds. Must jump to bar.

Ring Hang. Target 60 seconds. Must jump to rings.

Nose and Toes Hold. Target 30 seconds.

Sorenson Hold. Target 60 seconds.

Forward Roll x 1.

Push-Up x 5 (Toes). Check out our basic push-up program.

Strict Pull-Up x 3. Check out our basic pull-up / chin-up program.

Strict Chin-Up x 3. Check out our basic pull-up / chin-up program.

Rope Climb 5m x 1.

Skipping x 60 seconds (no fails).

Overhead Squat 15kg x 5.

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