The CFRA Way

Level 1 Standards –

All lifts being unbroken reps, complete the following:

  1. – Deadlift – Bodyweight for 10 reps, 80% bodyweight for women
  2. – Front Squat – 50% of bodyweight for 10 reps men and women
  3. – Back Squat – 80% bodyweight for 10 reps, 60% bodyweight for women
  4. –Shoulder press 40% bodyweight for 10 reps, 35% bodyweight for women
  5. – Strict pull ups – 8 reps for men / 1 rep for women
  6. – Push-ups – 15 reps for men / 8 reps for women
  7. – AbMat Sit-ups – 30 reps
  8. – Double unders – 15 reps unbroken
  9. – 3 Rounds in under 9 Minutes: 250m Row; 10 Wall Ball (20/14lbs to 10′); 10 Kettlebell Swings (44Lbs/26Lbs); 10 Box Jumps (24″/20″)
  10. – Do Megan in under 8 min.  21-15-9 Burpees, Kettle bell swings(53Lbs/35Lbs), Double-Unders
  11. – Have a mile time under 9:30 min

Level 1 indicates a good base level of fitness for healthy living and day-to-day activities.

Level 2 Standards –

 

Coming soon!