The CrossFit East Bay Advanced Class is a chance to turn down the lights, turn up the music, and train with your trainers. This is a class for experienced CrossFitters who are passionate about taking their abilities to the next level and looking to further their strength, conditioning, technique, and sportsmanship.

In order to participate in the Advanced Class You must pass the CFEB Level One Test* in under one 45 minutes. You may do the exercises in any order:

CFEB Level One Test

SCORE SHEET

WEIGHTLIFTING (Must pass 5 of 7)

  1. Back Squat: 10 unbroken reps (M:185#/W:115#)
  2. Deadlift: 10 unbroken reps (M:225#/W:155#)
  3. Power Clean: 30 seconds to complete 5 reps (M:155#/W:105#)
  4. Power Snatch: 30 seconds to complete 5 reps (M:115#/W:75#)
  5. Overhead Squat From Rack: 10 unbroken reps (M:115#/W:75#)
  6. Shoulder to Overhead (No Rack): 5 unbroken reps (M:135#/W:95#)
  7. Front Rack Reverse Lunges: 10 steps without dropping bar (M:115#/W:75#)

GYMNASTICS (Must pass 5 out of 7)

  1. M: 10 unbroken pull-ups (any style) / W: 6 unbroken pull-ups (any style)
  2. Handstand Push-Ups- M: 6 unbroken / W: 4 unbroken (to an abmat on a 15# plate)
  3. M: 8 unbroken ring dips / W: 3 unbroken bar dips
  4. Push-ups (chest to a fist/no thighs touching): M: 15 unbroken reps / W: 5 unbroken reps
  5. 12’ Rope Climbs- M: 3 reps in 60 seconds / W: 2 rep in 60 seconds
  6. Toes to Bar- M: 7 unbroken reps / W: 4 unbroken reps
  7. Knees to Elbows: M: 7 unbroken reps / W: 4 unbroken reps

BASIC CROSSFIT (Must pass 5 out of 7)

  1. 400m Run- M & W: sub 1:50
  2. 500m row- M: sub 1:55 / W: sub 2:10
  3. American Kettlebell Swings- 10 unbroken reps (M:53#/W:35#)
  4. Box Jumps- 60 seconds to complete 10 reps (M:24”/W:20”)
  5. Double Unders- M & W: 60 seconds to complete 20 reps
  6. Burpees to 6” Target- M: 15 reps in 60 seconds / W: 12 reps in 60 seconds
  7. Wallballs- M: 20 reps in 60 seconds (20#) / W: 15 reps in 60 seconds (14#-9’)

*Adapted from the the CrossFit of Fremont standards by Freddy Camacho