Monday 160314

For time:
1 Round of:
30 Hang power cleans 115#(75#)
15 Ring dips
3 Rope climbs 15′
Then, 2 rounds of:
20 Hang power cleans 115#(75#)
10 Ring dips
2 Rope climbs 15′
Then, 3 rounds of:
10 Hang power cleans 115#(75#)
5 Ring dips
1 Rope climb 15′

Post time to BTWB

That right there is a Level 3 (CF-L3) Certified Trainer folks!

That right there is a Level 3 (CF-L3) Certified Trainer folks!

As many of you know, CrossFit HQ takes their continuing education pretty seriously.  CrossFit HQ offers many different courses, from the Level 1 which many of you have taken, all the way up to the Level 4. Currently the Level 4 classification or CF-L4 isn’t being offered on a grand scale so the highest most people in our industry can achieve is the Level 3 or CF-L3.  In order to pass the Level 3 test, a person has to study hundreds of pages of study as well as countless video tutorials and then pass a test in a certified testing center.  The exam tests the applicants knowledge of everything from movement to nutrition and can take up to 4 hours. 

In order to even be qualified to take the test, an applicant my has a current CrossFit Level 1 Trainer certificate and CrossFit Coach’s Prep Course Trainer certificate or CrossFit Level 2 Trainer certificate† and 750 hours of coaching CrossFit for groups or individuals. Hours must be accrued while candidate’s Level 1 is current and must have been accumulated within the last five years.

When the Level 3 test is passed by an individual, that person is considered a Certified CrossFit Level 3 Trainer (CF-L3).  

A Certified CrossFit Trainer:

  • Designs and leads CrossFit workouts for both groups and individuals, from beginner to advanced, that are safe, effective, and appropriate for individuals who are apparently healthy or have medical clearance to exercise. The trainer recognizes the limitations of his or her own knowledge and skill set and refers clients to other healthcare professionals when appropriate.
  • Assesses, monitors, and develops exercise programming based on the athlete’s current and ongoing fitness and performance goals, fitness level, readiness for training, performance (relative to goals, level, and readiness for training), lifestyle patterns, diet, and nutritional needs.
  • Teaches functional movements.
  • Minimizes risk and facilitates sound movement patterns.
  • Educates and motivates athletes towards exercise-program success and sound nutritional and lifestyle strategies.
  • Runs an ethical practice operating with professionalism and integrity.
  • Minimizes and manages risk for the athlete in the training facility, is prepared for emergency situations, and responds appropriately when they occur.

To understand this in a numerical sense, there are over 2800 Level 1 Trainers in Colorado.  There are only 74 Level 3 Certified Trainers in Colorado.  That means that only 2% of all people that have taken the Level 1 trainer course have gone on to pass the Level 3 test.  In Denver there are only 8!  

So what’s the point of all this?  Well our very own Courtney “lighting on the dance floor” Shepherd is in that illustrious group and she’s one of only eight in all of Denver.  She lives and breathes this methodology and is a tremendous resource so be sure and take advantage of the fact that we have one of only 74 in Colorado and one of only 8 in the city of Denver at our disposal.  


  1. Garret M. :

    Courtney’s pretty rad.

  2. Liz :

    Congrats, Courtney!!

  3. Shorty Jen :

    That right there is an awesome coach! Congrats and keep kicking our arses, Courtney!

  4. Charles :

    Courtney does occasionally seem to give off the vibe that she knows what she’s doing.. Congrats!

  5. Matt McKee :

    Awesome! Congrats Courtney!

  6. David afraimi :

    Congrats Boss Lady!

    I would expect nothing less from a #Boss

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