Competition
CFUS is proud to house the most talented and hardworking athletes in the city. We offer 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 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
Comp Class
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