Competition

CFUS is proud to house the most talented and hardworking athletes in the city. We offer two competitor-focused classes geared toward athletic development in the sport of CrossFit. While all of our regular CrossFit classes give exposure to advanced movements and progressions, our competitor’s classes put them together in a way that is fast-paced and for our athletes who want to take their training to the next level.

Competitor Training:

  • Weekly 2-hour training session for high level athletes & competitors

  • Access to this class is by coach discretion due to the nature of the content

  • Advanced gymnastics movements and progressions (muscle-ups, handstands, etc.)

  • Advanced weightlifting loads & movements

  • Exposure to implements not typically programmed within our regular WODs (sandbags, climbing ropes, GHDs, etc.)


Competitor Class:

  • Weekly class for all aspiring athletes & competitors

  • Advanced gymnastics movements and progressions (muscle-ups, handstands, etc.)

  • Exposure to implements not typically programmed within our regular WODs (sandbags, climbing ropes, GHDs, etc.)


Our athletes have been through everything from local competitions, CrossFit Regionals, Quarterfinals, Semifinals, and all the way to the CrossFit Games!

Sample Programming

Competition: 60 - 120 minutes

Comp Training

A | Snatch
A1 | Pause snatch + snatch
6x1+1 @ 65% - 75%
Pause for 2-seconds off the floor & then 2-seconds at the knee
Go every 90-seconds

A2 | Snatch
6x1 @ 75%+
Continue to build if moving well
Go every 1-minute

B| Front Squat
1x8 @ 77.5% - 80%
1x6 @ 80% - 82.5%
2x4 @ 82.5% - 85%
1-2 RIR for all sets

C | Conditioning

C1 | 3x2-minute AMRAPs

12 Thrusters (95/65)
8 Bar-facing burpees
Max toes-to-bar in the remaining time

Rest 1-minute between AMRAPs and 3-minutes between C1 & C2

C2 | 3x2-minute AMRAPs
40 double unders
10 Power clean and jerks
Max wall walks in the remaining time

D | Accessory
30s Handstand flutter kicks
30 Anterior tibialis raises
30 Deficit calf raises
30-seconds GHD back extension
30-seconds Cumulative L-sit
Group thoracic mobility flow

Comp Class

A | 16-minute EMOM
1) 6 Sandbag squat
2) 4 Synchro bar muscle-up
3) 30' Handstand walk
4) Rest

B | Teams of 2 - 3 Rounds For Time

12 Synchro dumbbell overhead squat (70/50)
8 Wall walk
16 Synchro toes-to-bar
12 Synchro alternating dumbbell snatch (70/50)