CFNA STRENGTH - Crossfit North Atlanta

PROGRAM OVERVIEW

CFNA Strength is a supplementary strength development program designed to work with our core CrossFit General Physical Preparedness (GPP) Training, or as a standalone strength training regimen for non-members*. We have developed a program curriculum composed of specialized series to serve as the road map to advanced strength development and training.

Each series will be progressive in design, allowing focused programming, and serving as a prerequisite for the class to follow. The program curriculum starts with the Strength Development Series (SDS) for all participants. Structural strength will be the focus of this series.

Upon completion of SDS participants are eligible for the 3 phase/18 week Progressive Power Series. PPS is an advanced continuation of the SDS with increased intensity (loading) and volume (amount of exercises).

Additional advanced strength developmental series will follow. Some series will be stand alone and some may be prerequisites for future series or other advanced offerings like specialized Oly, Powerlifting and Strongman.

Program Instructors
Matt Baird Program Lead
Keith Krystofiak

Program Participation
Participants must be active CFNA members and/or CrossFitters for 3-6 months before enrolling. Contact Matt Baird if you have any questions regarding your eligibility.

SDS: Strength Development Series

SDS is the CFNA STRENGTH entry point and prerequisite for additional series. This is an ALL LEVELS series, however eligibility is still subject to instructor discretion.

SDS is 12 week series
New series to start each quarter (exact dates TBD)
Class times and availability will be limited
Class size 12-14 participants.
Participants must attend at least 70% of all classes to complete series
Participants must complete series before eligible to move on to the PPS
SDS can be taken multiple times

SDS Overview

wks 1-3	structural and foundational strength
wks 4-6	increase in structural volume and intensity, introduction of skill based explosive lifts (Power Clean and Power Snatch)
wks 7-9	emphasis to an increased focus on the skilled lifts continuing to improve the existing foundational raw strength
wks 10-12	will increase the volume and intensity of the skilled lifts peaking the structural strength preparing the individual for CFNA’s next group offering, “The Progressive Power Series.”

NEXT SDS SERIES START DATE: Friday 05/04/12

Class Times: 6:15am & 515pm
Contact Dani for Pricing and to Enroll

*This workshop can not be considered as one of your regular membership classes. Requires separate enrollment.

SDS Class Prices

member

discount

cost

Non-Member

$300

M-to-M

5%

$285

2 x 3

10%

$270

3 x 3

15%

$255

2 x 6

15%

$255

3 x 6

20%

$240

2 x 12

20%

$240

3 x 12

25%

$210

PPS: Progressive Power Series

Completion of SDS is prerequisite for this series. Eligibility is also subject to instructor discretion.

PPS is an 18 week 3 phase series
Enrollment available for individual phases. You will automatically be enrolled into the next phase unless you notify the office.
New series & phase start dates TBD
Class times and availability will be limited
Class size 12-14 participants.
Participants must attend at least 70% of all classes to complete series

PPS PHASE 1 START DATE: Friday 06/22/12
Enrollment - Contact Dani

Series Details

PHASE 1

Raw Strength Movements- programmed at high volume and intensity via loading- similar to Westside Conjugate method

PHASE 2

Explosive Power skill based movement- programmed through use of Olympic lifting at high volume and intensity via loading.

PHASE 3

Power Endurance, Barbell Complex, Explosive Transition Work- programmed through the use of high skill and situational loading.

*All programs, series, enrollment, eligibility and start dates are all subject to change.

SDS Class Prices
member	discount	cost
Non-Member		$300
M-to-M	5%	$285
2 x 3	10%	$270
3 x 3	15%	$255
2 x 6	15%	$255
3 x 6	20%	$240
2 x 12	20%	$240
3 x 12	25%	$210

UPCOMING EVENTS:

PROGRAM OVERVIEW