I thought it may be useful to provide some information on the background to our programming here at CFB, in terms of what we hope to achieve through it and also the criteria for those interested in progression to Level 2 and Comp Squad.  


Not everyone has the same schedule, goals or athletic background and we want to help everyone progress in a safe environment that is best suited to them and offers clear guidelines should they wish to move to a more technical or competitive programme.


The Level 1 programme is what the majority of athletes will follow.   Whether you are fresh out of Elements or have been training regularly for months or years there is room for substantial development within this group.  The training here will improve all aspects of health and fitness, boost athletic performance outside the gym and is at the heart of what we do here at CFB.

CrossFit is first and foremost a training methodology with the growth of the sport of CrossFit being a much more recent development. As such our ethos at CFB is in line with how it was first envisioned in terms of aiming to achieve a balance of fitness across the 10 general physical skills.  You may be familiar with these but I’m going to list them anyway as its always worth having these in mind when assessing our own individual strengths and weaknesses:


  1. Cardiovascular / respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.

  2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.

  3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.

  4. Flexibility – The ability to maximize the range of motion at a given joint.

  5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

  6. Speed – The ability to minimize the time cycle of a repeated movement.

  7. Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.

  8. Agility – The ability to minimize transition time from one movement pattern to another.

  9. Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.

  10. Accuracy – The ability to control movement in a given direction or at a given intensity.

Improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. (1 – 4)

By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. (7 – 10)

Power and speed are adaptations of both training AND practice. (5 & 6)


You are as fit as your competency in each of these ten skills.

While there is at any level an aspect of competition, the most important component of which is let’s not forget you against you, there is of course now a rapidly growing competitive calendar.  In order to assist those with a desire to compete at the higher end of these we decided to introduce a secondary level of programming.  

Before progressing to the Level 2 programming athletes must be assessed and signed off by a coach on a range of lifts, gymnastic skills and a capacity test (think WOD).  The idea behind the tests was to ensure that an individual had attained a balanced level of strengths and skills before progressing.  

As we are trying to achieve a balanced level of fitness across the 10 physical skills it would make no sense and indeed be irresponsible for us as coaches to allow an athlete to progress without first demonstrating a level of mastery over the basic CrossFit skills.  

Some of the tests may be easy for the individual but others will be challenging, such is the nature of trying to achieve that balance of skills.  The tests may well also highlight areas that need some work.  For example a strong athlete may have no problem with completing the required number of  push ups (15 male/10 female) or 5 reps on the deadlift (100kg male/70kg female) but if they lack mobility then performing the overhead squat for 5 reps at 50/35kg may be more of a challenge.

It is worth stating at this stage that all movements must be performed as per the standards.  Regardless of whether we have a judge watching in competition or are training alone we should always adhere to the same standard.   

If the movement cannot be performed to these standards then it cannot be signed off.  If we aren’t strict with this then we lose the integrity of the assessment and cannot ensure safe and effective development.  

What we want to avoid is a situation where athletes look at the board and decide on Level 1 or Level 2 based on their strengths rather than being signed off and we end up with people potentially “cherry picking” WODs and not addressing that all important balance of skills and strengths.


Once an athlete has been signed off on the Level 2 tests they may begin following that programming option and if they are interested in joining our comp squad then they will be assessed by our coaches over a number of weeks.  As per the CrossFit mantra of Mechanics - Consistency - Intensity we want to ensure that all movements are consistently performed well before adding intensity to the mix, which in this case would be via the increased loads, technicality and competitive environment of the Friday night comp squad session.


Most importantly enjoy the process, celebrate every success big or small, remember how far you have come and don’t sweat the small stuff, after all it’s still meant to be fun.



CrossFit Bold Level 2 Standards  


Body Weight



15 Strict Push ups

8 Strict Pull ups

8 Strict Ring Dips

20 Double Unders unbroken

15 Wall Balls 9kg to 10ft (in 1 minute)

10 TTB Unbroken (30s)

15 Wall Balls 6kg to 9ft (in 1 minute)

5 HSPU’s Level  (30s)

3 Muscle up’s (90s)

90s plank



Capacity test:

3 Rounds:

Run 200m

10 OHS @ 42.kg

10 pull ups,

10 burpees,

40 double unders

Time cap:15 min



10 Strict Push Ups 

3 Strict Pull Up

3 Strict Ring Dip

20 Double Unders unbroken

15 Wall Balls 6kg to 9ft (in 1 minute) 

10 TTB Unbroken (30s) 

5 HSPU’s level (60s)

5 CTB Pull ups (60s)

90s plank 


Capacity test:

3 Rounds:

Run 200m

10  OHS @ 30kg

10 pull ups,

10 burpees,

40 double unders

Time cap: 15 min





1. Strict Press

5 x 40kg/30kg


2. Push Press

5 x 55kg/37.5kg


3. Push Jerk

3 x 60kg/40kg


4. Split Jerk

3 x 60kg/40kg


5. Deadlift

5 x 100kg/70kg


6. Front Squat

5 x 70kg/40kg


7. Back Squat

5 x 80kg/50kg


8. OH Squat

5 x 50kg/35kg


9. Thruster

5 x 50kg/35kg


10. KB Swings

20 (UB) x 24kg/16kg (American)


11. Hang Power Clean

5 x 60kg/40kg


12. Power Clean (10s between)

5 x 65kg/42.5kg


13. Clean (10s between)

5 x 65kg/42.5kg


14. Hang Power Snatch (10s between)

3 x 50kg/35kg


15. Power Snatch (10s between)

3 x 55kg/37.5kg


16. Snatch (10s between)

3 x 55kg/37.5kg