Function Standards

The Function Standards are designed to give you a good understanding of the requirements needed to safely perform workouts written in the Function Stream.

You must meet all of the standards below before moving from Foundations to Function. 

If you feel you are ready to meet one of the standards below, show one of our coaches during class and they will check it off your list.

Remember, it is important to log your workouts in Train Heroic! This will allow you to keep track of your improvements and clearly see your progress!

Barbell

  • Push Press: 95M/65W x5

  • Front Squat: 95M/65W x 5

  • Power Clean: 95M/65W x5

  • Back Squat : 115M/75W x7

Gymnastics/Accessory

  • Pullup x 7m/5w with band assistance

  • Knees to Elbows  x5

  • Pushup x 7m/5w with band assistance

  • Chest to Wall handstand hold x 10 seconds

  • Box HSPU x 5

  • Straddle Hold x30 seconds

  • Rope Climb x 1

Conditioning

  • Wallball: 14m/10w to target

  • Box Jump 24”m/20” w

  • Kettlebell Swing: 53m/35w

  • 400m run: <3:00

  • 200m run:<2:00

 

Performance Standards

The Performance standards are designed to give you a good understanding of the requirements needed to safely perform workouts written in the Performance Stream.

It is required that you meet all of the standards below before moving from the Function stream into Performance Stream. 

As the name suggests, it is important to note the Performance Stream is designed for those individuals seeking to push their abilities beyond what is functionally necessary. 

Often this is used to improve performance in the sport of CrossFit or other competitive sport environments.  

Barbell

  • Push Press 135m/95w x 5

  • Power Clean 135m/95w x 5

  • Power Snatch 95m/65w x 5

  • Front squat 135m/95w x 7

  • Overhead squat 95m/65w x 5

  • Back Squat 155m/105w x 7 

Gymnastics/ Accessory

  • Strict Pullup x 7m/5w   Kipping Pullup x 10m/7w

  • Toes to Bar x 5

  • Chest To wall handstand hold x 45s

  • Strict Handstand Pushup x 3m/1w kipping x 5m/3w

  • Hollow Hold x 1 minute

  • Rope Climb x 3

Conditioning

  • Kettlebell Swing (70/53)

  • Box Jump 30”m/24w

  • Wallball 20m/14w to target

  • 1k row <4:00m <4:45w

  • 400m run < 2:00

  • 200m run<1:00