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// What you can expect to see: Core movements
* Assault Bike
// Additional movements seen less frequently :
* Skii Erg
* Bike Erg
* Double unders
* Air Squat
If no access to any of the above machines, substitution options will be available.
// Layout of training weeks :
* week 1: testing week
* weeks 2-7: progressions on various movements and energy systems per day, technique focus.
* week 8: testing week
// Lessons included :
* How to pace
* Energy System 101
* Engine as a necessity to excel in the sport of CrossFit
* How to get fitter without adding "junk volume"
* How to go to that pain cave, knowing when to and when not to // frequency of intensity
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