// What you can expect to see: Core movements 

* Assault Bike 

* Rowing

* Running 

* Burpees

// 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