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.


  • 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


  • 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)

1 Response to What is Elements?

  1. Angie plemons says:

    Wondering if I can sign up for elements class tomorrow am?

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