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CFMC Belt System

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Beginning October 1, we are implementing CFMC’s new style of programming called Fitness Level Coaching.

We are going to bring an individualized approach to the group class like never before.

Every person that attends group classes will be tested and categorized into a specific belt color (like in martial arts).  There will be specific standards that you must be able to demonstrate in order to earn a belt.

There will be a variety of standards that need to be met including a certain number of classes attended each week, passing a mobility screen, showing proficiency in certain movements, showing improvement in benchmark tests, hitting certain strength standards, lifestyle habits, etc.

There are 8 belt colors.  In order from beginner to most advanced, they include: white belt, yellow belt, orange belt, green belt, blue belt, purple belt, brown belt, and black belt.

After you have earned your belt, you will follow specific programming for that particular belt color at group classes.  For instance, white belts will perform similar, but different workouts than purple belts.  This is because these two individuals are at different points on their fitness journey and require different types of training methods to continue making progress.

This change is an attempt to provide each of our members the most effective workout for them at their current fitness level, while giving them the type of training that works best for where they are at in order to continue making progress toward the more advanced belt levels.

It will also provide a framework of progression towards all of the advanced movements that you want to learn.  For instance, if you want to learn to do body weight kipping pull ups, you first must demonstrate that you can perform 3 strict pull ups in a row.

This is a big change and we know it will take some getting used to, but we are confident that it will provide you the best experience and that’s what we’re all about!  So, please be patient and let’s get after it!

Here is a list of the Belt Levels and their standards.  There will be print outs at the gym with this information on them.  Your coach will help you decide which belt to test for and you will need to demonstrate all of the standards during testing week in order to earn it.

White Belt Qualifications

Name:

Date

Standard Coach Verification
Complete Baseline

 

Average 3 Classes/Week

 

Proficiency in:

·         Box Squat/Press out

·         Landmine press

·         All horizontal Row

·         Step up

·         Incline Push up

·         Band pull down

·         KB Deadlift

·         Front leaning rest

Drink ½ your BW in ounces of water every day for 2 weeks

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Yellow Belt Qualifications

Name:

Date:

Standard Coach Verification
Improve Baseline Time

 

Pass Core stability test

-60 sec Sorensen Hold

-60 sec Side Plank/side

-60 sec Front Plank

(1 min rest between)

 

Pass Mobility Screen
Proficiency in:

·         Goblet squat

·         DB Incline Bench Press

·         All horizontal rows

·         Side step up

·         Push up negatives

·         Band Pull up @30X3

·         RDL 

·         Ring Plank

 

-Sleep at least 7 hours every night for 2 weeks

-Drink ½ your BW in ounces of water every day for 2 weeks

 

 

 

 

 

 

 

 

 

 

 

Orange Belt Qualifications

Name:

Date:

Standard Coach Verification
Pass Mobility Screen
Improve your 10 min Test on Bike/Row/Run

 

3 Strict Push ups on Floor

 

10RM 1 Arm High Pull = 10RM 1 Arm Press for both arms

 

Proficiency in:

·         Back squat

·         DB Strict Press

·         All horizontal rows

·         Reverse Lunge

·         DB Bench Press

·         Chin over bar hold + negatives

·         Trap Bar Deadlift

·         Ring support & bottom of dip hold

-10,000 steps/day for 2 weeks in a row

-Sleep at least 7 hours every night for 2 weeks

-Drink ½ your BW in ounces of water every day for 2 weeks

 

 

 

 

 

 

 

 

 

 

 

 

Green Belt Qualifications

Name:

Date:

Standard Coach Verification
Pass Mobility Screen
Make the Committed Club (16 classes in a month)

 

Proficiency in:

·         Front squat

·         Barbell Strict Press

·         All horizontal rows

·         Bulgarian Split squat

·         Floor Press

·         Strict Pull ups

·         Conventional Deadlifts

·         Bar dips

 

Ability to perform:

  • 3 Bodyweight Dips
  • 3 Bodyweight Pull ups
  • Bodyweight Back squat
  • Bodyweight Deadlift
-Include a source of protein with every meal for 2 weeks

-10,000 steps/day for 2 weeks in a row

-Sleep at least 7 hours every night for 2 weeks

-Drink ½ your BW in ounces of water every day for 2 weeks

 

 

 

 

 

 

 

 

 

Blue Belt Qualifications

Name:

Date:

Standard Coach Verification
Pass Mobility Screen
Improvement on Gain Retest (10 sec Bike Sprint for max Watts)
Back Squat is 80% of Deadlift whether it’s 1 rep or 20 reps

 

You should be able to do 20 reps with 50% of your 1RM Deadlift and 1RM Squat in under 90 sec

 

Balance in weight on a front rack step up side to side (box is higher than knee height)

 

Max reps strict pull ups = Max reps 1 arm high pull @33% BW = Max Reps 1 Arm Press @33% BW

 

Proficiency in:

·         Overhead squat

·         Push Press

·         All horizontal rows

·         Walking lunge

·         Bench Press

·         Pull up clusters 

·         Heavy deadlifts

·         Ring Dips

·         Rope Climb

 

Gain access to:

·         Kipping Pull ups

·         Toes to Bar

-Include 5 servings of vegetables and/or fruit per day for 2 weeks in a row

-Include a source of protein with every meal for 2 weeks

-10,000 steps/day for 2 weeks in a row

-Sleep at least 7 hours every night for 2 weeks

-Drink ½ your BW in ounces of water every day for 2 weeks

 

 

Purple Belt Qualifications

Name:                                                        Date:

Standard Coach Verification
Pass Mobility Screen
Men: 1.5x Bodyweight Back Squat, Women: 1.25x Bodyweight Back Squat
Men: Bodyweight Bench press, Women, 0.75x Bodyweight Bench press
Deadlift = 125% of Back Squat
Men: 0.85x Bodyweight Strict Press, Women: 0.7x Bodyweight Strict Press
Front Squat = 85% Back squat
Weighted Dip – Goal is 20% BW for females x1 & 33% BW for males
Weighted Chin Up – Goal is 20% BW for females x1 & 33% BW for males
Proficiency in:

·         Technical Snatch & Clean Work

·         Clean/Snatch Pulls

·         Push Jerk

·         Weighted Pull ups

·         Banded Bench Press

·         Forward Lunge/Deficit reverse lunge

·         Strict Muscle ups and HSPU

·         Kipping Pull ups and Toes to Bar

Gain access to:

·         Kipping Muscle Ups and HSPU

·         Handstand Walks

·         Pain Work

·         Technical Snatch/Clean Work

-Nutrient timing  

-Include 5 servings of vegetables and/or fruit per day for 2 weeks in a row

-Include a source of protein with every meal for 2 weeks

-10,000 steps/day for 2 weeks in a row

-Sleep at least 7 hours every night for 2 weeks

-Drink ½ your BW in ounces of water every day for 2 weeks

Brown Belt Qualifications

Name:                                                                                   Date:

Standard Coach Verification
Show improvement in Pain Test
Pass Mobility Screen
Back Squat = 2 x BW
Front Squat = 85% Back Squat
Bulgarian Split squat 1/3 BW per hand for 8 reps/side
Bench Press = 1.5 x BW
Deadlift = 125% of Back Squat

 

Power Clean is 66% of Back Squat
Power Snatch is 50% of Back Squat
RX all Benchmark workouts

 

 Proficiency in:

·         Heavy Snatch and Clean & Jerk

·         Deficit Deadlifts/Banded Deadlifts

·         Split Jerk

·         Weighted Pull ups + Drop sets

·         Kipping Muscle ups

·         Kipping Handstand Push ups

·         Pistols

·         GHD Sit Ups

 

-Follow a customized macronutrient prescription for 2 weeks in a row  

-Anytime & Post Workout Meals every day for 2 weeks

-Include 5 servings of vegetables and/or fruit per day for 2 weeks in a row

-Include a source of protein with every meal for 2 weeks

-10,000 steps/day for 2 weeks in a row

-Sleep at least 7 hours every night for 2 weeks

-Drink ½ your BW in ounces of water every day for 2 weeks