Shop our 4-week beginner programs!
Beginner (Short Distance) Running Program
NO EQUIPMENT IS NECESSARY.
This is a PDF document with 4 weeks of beginner running workouts. This program is designed for anyone looking to get into running or looking to get back into running after a hiatus. This program will improve running capacity from 1 mile - 5k. Warm-ups, cool-downs, and rest days are included.
By purchasing this item, you agree that CrossFit AFK cannot be held responsible for any injuries obtained outside of our physical location. You can mitigate the risk of injury by doing extra research on how to perform movements properly and with good form.
One download available per purchase.
Beginner (Short Distance) Row Program
EQUIPMENT NECESSARY: ROW-ERG
This is a PDF document with 4 weeks of beginner rowing workouts. This program is designed for anyone looking to get into rowing or looking to get back into rowing after a hiatus. This program will improve rowing capacity from 100 meters - 2k. Warm-ups, cool-downs, and rest days are included.
By purchasing this item, you agree that CrossFit AFK cannot be held responsible for any injuries obtained outside of our physical location. You can mitigate the risk of injury by doing extra research on how to perform movements properly and with good form.
One download available per purchase.
Beginner Snatch Program
EQUIPMENT NECESSARY.
Equipment list:
- PVC pipe
- Box or step
- Barbell & Plates
- Safety Clips
- Adequate Space
This is a PDF document with 4 weeks of beginner Snatch workouts. This program is designed for people looking to improve their Weightlifting skills without the cost of a personal trainer. Warm-ups, cool-downs, and rest days are included.
By purchasing this item, you agree that CrossFit AFK cannot be held responsible for any injuries obtained outside of our physical location. You can mitigate the risk of injury by doing extra research on how to perform movements properly and with good form.
One download available per purchase.
Beginner Clean Program
EQUIPMENT NECESSARY.
Equipment list:
- PVC pipe
- Box or step
- Barbell & Plates
- Safety Clips
- Adequate Space
This is a PDF document with 4 weeks of beginner Clean workouts. This program is designed for people looking to improve their Weightlifting skills without the cost of a personal trainer. Warm-ups, cool-downs, and rest days are included.
By purchasing this item, you agree that CrossFit AFK cannot be held responsible for any injuries obtained outside of our physical location. You can mitigate the risk of injury by doing extra research on how to perform movements properly and with good form.
One download is available per purchase.
Beginner Core Program
NO EQUIPMENT IS NECESSARY.
This is a PDF document with 4 weeks of beginner Core workouts. This program is designed for beginners looking to improve their core strength. Warm-ups, cool downs, and rest days are included.
By purchasing this item, you agree that CrossFit AFK cannot be held responsible for any injuries obtained outside of our physical location. You can mitigate the risk of injury by doing extra research on how to perform movements properly and with good form.
One download available per purchase.
Beginner Leg Program
NO EQUIPMENT IS NECESSARY.
This is a PDF document with 4 weeks of beginner leg workouts. This program is designed for beginners looking to improve their leg strength. Warm-ups, cool downs, and rest days are included.
By purchasing this item, you agree that CrossFit AFK cannot be held responsible for any injuries obtained outside of our physical location. You can mitigate the risk of injury by doing extra research on how to perform movements properly and with good form.
One download available per purchase.
Shop our 4-week intermediate programs!
Intermediate (Distance) Running Program
NO EQUIPMENT IS NECESSARY.
This is a PDF document with 4 weeks of intermediate running workouts. This program will improve running capacity from 2k-5k+. Warm-ups, cool-downs, and rest days are included.
By purchasing this item, you agree that CrossFit AFK cannot be held responsible for any injuries obtained outside of our physical location. You can mitigate the risk of injury by doing extra research on how to perform movements properly and with good form.
Only ONE download is available.
Intermediate (Distance) Row Program
EQUIPMENT NECESSARY: ROW-ERG
This is a PDF document with 4 weeks of intermediate rowing workouts. This program will improve rowing capacity from 2k-5k+. Warm-ups, cool-downs, and rest days are included.
By purchasing this item, you agree that CrossFit AFK cannot be held responsible for any injuries obtained outside of our physical location. You can mitigate the risk of injury by doing extra research on how to perform movements properly and with good form.
Only ONE download is available.
Intermediate Clean Program
EQUIPMENT NECESSARY.
Equipment list:
- PVC pipe
- Box or step
- Barbell & Plates
- Safety Clips
- Adequate Space
This is a PDF document with 4 weeks of intermediate Clean workouts. This program is designed for people looking to improve their Weightlifting skills without the cost of a personal trainer. Warm-ups, cool-downs, and rest days are included.
By purchasing this item, you agree that CrossFit AFK cannot be held responsible for any injuries obtained outside of our physical location. You can mitigate the risk of injury by doing extra research on how to perform movements properly and with good form.
One download is available per purchase.
Intermediate Core Program
NO EQUIPMENT IS NECESSARY.
This is a PDF document with 4 weeks of INTERMEDIATE core workouts. This program is designed for people who have already completed the beginner core program or have plenty of experience in the gym working on the core. Warm-ups, cool-downs, and rest days are included.
By purchasing this item, you agree that CrossFit AFK cannot be held responsible for any injuries obtained outside of our physical location. You can mitigate the risk of injury by doing extra research on how to perform movements properly and with good form.
One download is available per purchase.
Intermediate Leg Program
NO EQUIPMENT IS NECESSARY.
This is a PDF document with 4 weeks of INTERMEDIATE leg workouts. This program is designed for people who have already completed the beginner leg program or have plenty of experience in the gym with "leg day." Warm-ups, cool-downs, and rest days are included.
By purchasing this item, you agree that CrossFit AFK cannot be held responsible for any injuries obtained outside of our physical location. You can mitigate the risk of injury by doing extra research on how to perform movements properly and with good form.
One download available per purchase.
