All new members start as beginners at CrossFit Reborn.  Progressing from beginner to Levels 1 or 2 takes hard work, dedication and proper nutrition.

Level 1

400 meter run: W-1:45, M-1:30

push ups: W-10, M-20

deadlift: W- BW x 3 reps, M-1.25BW x 3 reps

500 meter row: W – 2:10, M – 1:50

dips: W – 3, M – 3 on rings

pull ups: W – 3, M – 5

L-sit: 10 seconds

back squat: W – .75BW, M – BW

handstand: 30 seconds chest to wall

front plank: W – 60 sec with 25# plank, M – 60 sec with 45# plate

Test WOD: Day 1 On Ramp workout, W – under 7 min, M – under 6 min

Level 2

ring dips: W – 6, M – 10

400 meter run: W – 1:25, M – 1:15

deadlift: W – 1.25BW x 3 reps, M – 1.5BW x 3 reps

pull ups: W – 7, M – 12

back squat: W – BW, M 1.5BW

handstand push ups: W – 3, M – 6

power clean: W – .75BW, M – BW

L-sit: 20 seconds

overhead squat: W – 65lbs x 10 reps, M – 95lbs x 10 reps

Test WOD: TBA during testing week