Monday 7/14

Work to a heavy load of the following
Power Clean
Hang Squat Clean
Squat Clean


There are many qualities required of a good gym and a good coach. While having lots of square footage and equipment certainly makes training convenient, there’s more to quality coaching than just having enough barbells for everyone. I would argue that the pursuit knowledge  and a striving for self improvement are far more important. One of the big criticisms of CrossFit from the fitness community at large is that the L1 Trainer Course does not adequately prepare trainers to open an affiliate and train the general public. However, nowhere in the Level 1 Trainer Course Manual or in any of the lectures is it every stated that the content of the L1 is all a person needs to become a good coach. In fact, it’s just the opposite. Before participants are sent home after taking the written test, they are reminded that the Level 1 is just the minimum required to start coaching and that the onus is on them to continue their education and advancement as a coach. This can be accomplished through the specialty courses offered by CrossFit, such as the Weightlifting, Gymnastics and Endurance seminars or though the more hands-on Coach’s Prep Course. Essentially, a coach’s ability to grow and mature is only limited by their desire to learn and improve.

Earlier this month, CrossFit unveiled their newest offerings in helping those interested to improve the quality of their coaching as well as recognizing those who have demonstrated the knowledge, skill and attitude required to be what is now a Level 2, 3 and 4 Trainer/Coach.  I am proud to recognize Dave as being the only Level 3/ Certified CrossFit Trainer in the greater Sacramento area, and one of only 54 world wide who holds that title.




3000m Row
Rest 10 Min
200m Row
Rest 2 Min
1500m Row
Rest 5 Min
400m Row


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