Workout of the Day

Speed/power Test

Run 100m
Run 400m
Long Jump
Vertical Jump

*Best of three attempts of each exercise. For the long jump, you will need chalk to mark the start and finishing points and something to measure it. The vertical jump is going to be done by seeing what is the highest box they can jump onto. If you only have a 24" box, just stack weights until the athlete cannot jump any higher*


This is the last test for the week. After this, will be make-up days for the athletes who need to do a set of tests. It is very important that we do these tests because they measure all of the physical areas of fitness that we are aiming to increase. I made all of the tests, except for the CrossFit Football Total, which I am planning to modify. My goal is to make a standard set of tests that will accurately measure strength, power, speed, and muscular endurance. The tests are designed to measure these physical areas in not only your upper and lower body, but also your core. I know the tests aren't perfect, but it is a good start. As I learn and grow as a coach, I will find more and better ways of testing these areas. There's a rumor that someone wants to open up his own training facility :)

Stay class,

Coach A.

Front Range CrossFit in Denver, CO. If only it had a wrestling mat in the center! Thanks CrossFit Football for the image!