The CrossFit Empower Beginner curriculum is designed to help you develop confidence and competence in the foundational CrossFit movements so that you make a safe and successful transition to regular CrossFit Group Classes.

Demonstrated competency in the following movements is required to progress to regular CrossFit Empower Group Classes.


The Air Squat

The Front Squat

The Overhead Squat


The Shoulder Press

The Push Press

The Push Jerk

Hip Hinges

The Deadlift

The Sumo Deadlift High Pull

The Power Clean

Compound Lifts

The Power Snatch

The Thruster

The Power Clean and Push Jerk


The Push Up

The Kipping Pull Up

The Ab Mat Sit Up

The Burpee

The Rope Climb

The Box Jump

The GHD Sit Up

The GHD Back Extension

The GHD Hip Extension

Other Movements

The Kettlebell Swing

The Wall Ball


The Double Under

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