Fitness Progressions and Benchmarks
(Benchmarks courtesy of Level 4 Crossfit in Seattle) 

Beginner/Apprentice Level (All-American status with Colorado Springs Crossfit)
Beginner’s will be working to pass benchmarks of fitness during the Group classes along with the daily WOD. You continue to develop your foundation of strength and general fitness, ultimately working towards mastering the skills to achieve All-American status in fitness.  You must pass all Benchmark that will be emailed to you.  You will also need to workout 50% of the days of the month (each workout needs to be recorded in the Workout Log which will be emailed to you).  You will need to record your nutrition for 50% of the days in the month (a Nutrition Log spreadsheet will be emailed to you).  Once you are given your daily calorie intake and the total gram of protein, carbs and fat per day, you must be within 100 calories and within 5% of the protein, carbs and fat recommendation for each of the days that are counted as the 50%.

Intermediate through Advanced level (Bronze through Gold status)
This is where your training enters the realm of sport and the competition begins. Workouts become intense, challenging, and move quickly. Once you have mastered the Apprentice Benchmarks you will be working on the Bronze, Silver and Gold status. Each level is a notch above the previous level. By reaching the Gold standard you are an Elite Performer/Athlete.  Tracking for Bronze, Silver and Gold Levels are as follows: 

Bronze-3 Months-55% of the days of 3 consecutive months:  Workouts & Correct Nutrition Recorded + Benchmarks
Silver-6 Months-60% of the days of 6 consecutive month:  Workouts & Correct Nutrition Recorded + Benchmarks
Gold-12 Months-65% of the days of 12 consecutive month:  Workouts & Correct Nutrition Recorded + Benchmarks 
 
If you have any questions about our fitness standards, please email me shane@coloradospringscrossfit.com.