Welcome to DAY #1 of our new and improved program levels! Today, we begin the "Foundation, Life, Sport" program levels to better accommodate our communities varied fitness levels.

Here at CrossFit Five Cities, we understand that everyone is different and each of us has our own, individual goals. It’s near impossible to have a “one-size-fits all” fitness program. Scaling and modifying randomized workouts, day in and day out, will only get you so far. 

We are committed to ensuring that everyone in our program gets results, and gets them safely through proper progression. This is why we have developed the 3 program levels within our programming/daily workouts. Each program level (described below) takes place at any and all of our regularly scheduled group classes.

This gives you, the athlete, the option to choose a program at any group class time that meets your current fitness level and goals. Each program offers a balanced fitness progression, frequent testing, and room to grow during your individual fitness journey.  


The ”Foundation” program is designed to help you build your foundation as an athlete in the C5 program. Here, you will build a strength base, increase your conditioning, learn a wide variety of movements, and have fun! This is the basis of our other programs. Learn to execute proper movement quality with repetition, learn to move properly under different loads at low to moderate intensity levels, and get exposed to a wide variety of mixed modal movements in different time domains. The “Foundation” program will utilize basic squatting (double and single legged), pushing and pulling movements, slow lifts, basic bodyweight/gymnastic movements and progressive conditioning to help you build the basic strength and overall fitness ability to eventually progress to the “Life” program. 

When do you move programs? Whenever you feel ready. For some it might be 2 weeks, others, 4 years. There is no specific time frame as we are all individuals with different abilities and goals. We recommend all new people to our program begin here to develop a fitness base. Take as much time as needed here and consult with a C5 coach if/when you have questions.  


The “Life” program is designed to take your fitness to the next level. Whether you are just moving here from the “Foundation” program or you are wanting to increase your current fitness level for your recreational sport and/or for the physical demands of real life, this program is a good place to hang out! This program will help you develop your balanced fitness with an annual progression plan. Here you will learn how to pace, how to work skills under fatigue, you will experience olympic lifts and how/when to increase loads, you will experience A LOT of variation in movements, reps, sets, time domains, technical movements, advanced gymnastic movements, how/when to push yourself to the limit, and when to pull back. This is the program that stems from our slogan; “Real People. Real Fitness. Real Results.”

This program is a good place to stay forever for those seeking health and balanced fitness. From here, you can move to the “Sport” program should you choose to step things up a notch. You should be able to complete all movements and loads as Rx in the "Life" program for a minimum of 30 days of the programming prior to exploring the idea of moving to the "Sport" program 


The “Sport” program is for the advanced, competitive athlete. Following this program means you have a large training base, a history of athletics and/or competitive CrossFit, and you are skilled in all technical CrossFit related movements. Your interest is in competing in the Sport of Fitness (recreationally or professionally), you have at least one BIG event per year that you train for. You have the time to devote to proper nutrition (100% dialed in), and an understanding and execution of proper recovery on a daily basis.  You will be exposed to heavier loads, higher volume, technical Olympic lifts and complexes, advanced gymnastics skills, and higher intensity workouts as this program is designed to help expose and prepare you for the elements of our growing sport.  An athlete who follows the "Sport" program should be able to complete ALL movements and loads as Rx. 

Not sure which program to start with? Just ask a C5 coach onsite and we will be able to direct you to the best program for your current level of fitness. Friendly tip: the "Life" program is basically what our previous program was.

You can click the tabs below to view each program. 


9 Min AMRAP:

Complete as many reps of possible in the time limit of the following movements:

  • Ground to Overhead (G2OH)
  • Bar Facing Burpees

Movement Standards

G2OH - Barbell
The Ground to Overhead (G2OH) movement is about getting the bar from the floor to overhead "anyway". The key point is the range of motion between the start and end points. The barbell begins on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Allowable variations include: power snatch, squat snatch, split snatch, clean and jerk, squat clean and jerk, squat clean thruster, or any variation. Touch-and-go is permitted. No bouncing. If you begin with an empty barbell, or a barbell that only has plates smaller than standard bumper plates, each repetition must begin with the barbell clearly below the knees.
G2OH - Med Ball
Med Ball Ground to Overhead (G2OH) starts with the athlete standing and the medicine ball on the floor. The movement is complete when the athlete is standing with the ball overhead with the hips, knees, and elbows fully locked out. Any variation to get to the finishing position is allowed. Touch and go at the bottom is allowed but bouncing the ball on the ground is not permitted.
Bar Facing Burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell. One footed jumping or stepping over the bar is permitted for Level 1 only.