What is Elements?

Elements Program: These classes are by appointment only. Typically, these classes are held every Saturday morning from 8-9:30 AM. If this time doesn’t work for you, we can schedule an appointment at a time that works for you. There are two sessions you must complete. In each session, you will be taught several movements, develop skills in that movement, and apply them into a short workout.

• The elements program is a one time fee of $150 
• You must complete both classes before becoming a month-to-month member.
• Elements is required unless you have significant previous experience with CrossFit and experience with Olympic-lifting including the snatch, clean, and jerk.
• These two classes can be performed in any order.
• Please call(432)288-8631 or email: mark@crossfitfms.com to schedule.

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• Elements #1:

1.) Lecture: “What is CrossFit?”

2.) Movements You Will Learn:

• Air Squat
• Back Squat
• Front Squat
• Overhead Squat
• Push-Up
• Pull-Up

3.) WOD (time permitting): 5 minute AMRAP of

• 5 Pull-Ups
• 10 Push-Ups
• 15 Air Squats

4.) Lecture: “Tracking Your Progress, paperclips, competing vs. training”

5.) Movements:

• Press
• Push-Press
• Push-Jerk
• Bar Dip

6.) WOD (time permitting): 5 minute AMRAP

• 5 Push Presses
• 100 Meter Run

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• Elements #2:

4.) Lecture: “CrossFit Nutrition”

5.) Movements:

• Deadlift
• Sumo Deadlift
• Sumo Deadlift High Pull
• Barbell Clean

6.) WOD (time permitting): 5 minute AMRAP

• 8 deadlifts
• 4 burpees

4.) Lecture: “Mid-line Anatomy”

5.) Movements:

• Barbell Snatch
• Double Under

6.) WOD (time permitting): 5 minute AMRAP

• 1 Snatch
• 10 double unders (50 singles)