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Getting Started

Getting started at CrossFit Lineage is exciting, as you learn what challenges you will be facing and what your body can achieve. At CrossFit Lineage, we offer three routes of entry into our Level 1 group classes:
• Personal training
• Group fundamentals
• Skills and fitness assessment

Group CrossFit Classes:
Classes are an hour long each and include warm-up, skill training, and workout. Entry to class requires that you graduate from one of the Foundation Program options below or pass the test-out evaluation. Your class fee covers regular group classes, open training hours, specialty classes and the Lineage Weightlifting Club sessions. Options are three times per week or unlimited classes.

FOUNDATION PROGRAMS

Group Fundamental Classes (12 classes):
Classes are limited to six participants. Class curriculum is the same as the private sessions. Dates and times are set and cannot be changed. Only one class can be missed during the Fundamentals Program. Each additionally missed Fundamentals class must be made up with a personal training session (for a fee) before graduating to CrossFit classes. This program is one month long and meets three times a week. Ask about the next start date. $240
SPECIAL PRICING: $300 includes fundamentals and one month of regular classes!

12 private sessions:
Sessions are one hour in length. This one-on-one training includes a warm-up, skill training and workout. Nutrition and body maintenance will be discussed as pertaining to your unique needs. YOU set the date and times for sessions. Sessions must be used within two months. $660

Six-Session Fast-Track: (Must be physically fit)
Sessions are one hour. This one-on-one training includes a warm-up, skill training and workout. Eligible participants MUST be healthy, active and already training regularly. Eligibility to be determined by CrossFit Lineage staff. YOU set the date and times for sessions. Sessions must be used within two weeks. $330

TEST OUT

Skills and Fitness Assessment: (MUST have previous experience with CrossFit and/or Olympic weightlifting)
One-hour test based on the Foundations Program. You must prove you are competent in all of the tested movements listed below. This is a pass/fail exam. A pass will allow you into the regular monthly CrossFit classes. A fail will require you to make up your deficiencies with private training or entry into the Fundamentals Program. $50

Warm up:
10 reps – Air squats, pushups, sit-ups, pull-ups

Skills:
Squat - front squat - overhead squat
10 reps: 33 lbs./45 lbs.
 
Press-push/press-push/jerk
10 reps-33 lbs./45 lbs.

Thruster – Kettle ball swing
10 reps: thruster, 33 lbs./45 lbs.; KBS 12 lbs./16 lbs.

Deadlift-Sumo Dead-lift
10 reps: 53 lbs./65 lbs.

Clean progression
Hang power clean- Hang clean - power clean - squat clean
3 reps: 33 lbs./45 lbs.

Snatch progression
Hang power snatch - hang snatch - power snatch - snatch
3 reps: 33 lbs./45 lbs.

*The components will be completed in a specific order with adequate rest between events. No movement can be coached; competency within the movements must be shown.