CrossFit Specialty Course: Aerobic Capacity

The Aerobic Capacity Specialty Course is appropriate for all CrossFit populations ranging from the day-to-day CrossFitter to the competitive CrossFit athlete looking to create a more robust and efficient aerobic system. Coach Chris Hinshaw details how he integrates various training methodologies into CrossFit programming to maximize overall athletic performance. Participants leave with a better understanding of how to develop their own cardiovascular "engine" and apply this knowledge to a training scenario for individuals or gym populations.

Learning objectives

The Aerobic Capacity Course teaches participants:

  1. How fatigue develops and limits athletic performance.
  2. How to maximize cardiovascular fitness by creating an optimal balance between the energy systems.
  3. How to apply training based on aerobic capacity, lactate threshold and aerobic threshold to target personal goals.
  4. Speed-endurance and strength-endurance training protocols to increase overall work capacity.
  5. How to assess and identify any athlete's aerobic fitness.
  6. How to create individualized "paced" workouts and heart-rate-based programming.
  7. How to understand and perform the dynamic warm-up.
  8. Assessment, recruitment, sequencing and endurance development of the muscle-fiber spectrum.
  9. How to incorporate modern endurance-training methodologies into the full spectrum of CrossFit functional movements (e.g., weightlifting, gymnastics).




Sent electronically 1-2 weeks after course completion to the email address used for registration.


The default language for this course is English. Any course with a translator is specified in the Language section from the event registration link.

Continuing Education Units (CEUs)

Upon successful completion of this course, a Certified CrossFit Trainer may claim 6 CEUs towards their continuing education.


Currency Course Price**
USD $349
CAD $470
AUD $430
GBP £265

** CrossFit reserves the right to update pricing at any time. Pricing is applicable at the time course registration is opened. Applicable local taxes are additional.

CrossFit does not accommodate refunds or transfers.

Email for discounts for active duty or retired military personnel (upon 20 years of service or permanent medical retirement) and first responders.


Reading Materials

Links to the Seminar Guide provided in confirmation emails upon course registration.

What to Bring

  • Printed version of the registration receipt.
  • Government-issued photo ID.
  • Snacks and fluids, as well as a meal if you do not plan on going off site during the lunch break.
  • A wristwatch with a stopwatch function or a handheld stopwatch.
  • Workout clothes, running shoes and/or workout shoes (there are two workouts during the seminar).
  • Your current 400-m and mile max-effort times (athlete assessment and workout pacing will be based on your current level of fitness).
  • Participants are welcome to bring notebooks, tablets and laptops, and they may take pictures.


Twitter: @aerobiccapacity


To receive an Aerobic Capacity Trainer Certificate, one must:

  • Hold a valid and current CrossFit Level 1 Trainer Certificate (or higher); and
  • Attend and participate in all parts of the Aerobic Capacity Specialty Course.

If you do not meet these requirements, you are issued a Certificate of Attendance.


Please arrive at 8:30 a.m. to check in.

(9a.m. - 4p.m.)

    Introduction: Overview of the course, "What is aerobic capacity?"
    Dynamic warm-up and "paced" endurance workout
    Athlete on-boarding process, assessment, practical application
    Practical programming for performance
    Explosive and reactive movement warm-up and stimulus workout
    Case studies and Q&A
    Closing remarks