CrossFit Specialty Course:

Aerobic Capacity

CrossFit Specialty Course: Aerobic Capacity
by Chris Hinshaw is recognized by the CrossFit Certification Department to offer continuing education for Certified CrossFit Trainers. This program has been approved for 6 CEUs of General Professional Development. Certified CrossFit Trainers must only report CEUs equal to the hours actually spent participating in the continuing-education activity.


The Aerobic Capacity 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.

Schedule and Agenda

Check In

Pleaes arrive at 8:30 am to check in


Introduction: Overview of the course, “What is aerobic capacity?”


Dynamic warm-up and “paced” endurance workout


Athlete on-boarding process, assessment, practical application


Lunch Break


Explosive and reactive movement warm-up and stimulus workout


Practical programming for performance


Case studies and Q&A


Closing remarks


  • With the re-introduction of running in regionals, there has never been a better time to learn about your aerobic capacity

    Reebok CrossFit One
    Reebok CrossFit One
  • Thank you @hinshaw363 for the great seminar, we can't wait to start implementing everything that we learned today into our programming.

    CrossFit GMA
    CrossFit GMA
  • Awesome day at CFSH hosting Chris Hinshaw for his Aerobic Capacity seminar. Tons of really valuable information (not to mention some great workouts)! Thanks @hinshaw363 for making the trip and to everyone who came in from out of town for this! Looking forward to putting it all into practice.

    CrossFit South Hills
    CrossFit South Hills
  • "T! T! Timeout! My legs are burnin." -Sandy Lyle. Happy Hour at the track was a @hinshaw363 special.

    Matador Fitness
    Matador Fitness
  • Thanks coach @hinshaw363 for sharing a bit of knowledge with us. Was an honor!

    Vittoria CrossFit
    Vittoria CrossFit
  • Seminar with @hinshaw363 expert in endurance for crossfit! Thank you man!

    Renato Ninomia
    Renato Ninomia
  • My first Crossfit CEU's went in the books today. Chris Hinshaw's Aerobic Capacity Seminar was so full of valuable information. I can't wait to apply this knowledge to my own training…

    Carli Shipley
    Carli Shipley
  • Spent the day learning from one of the best in the biz! Chris Hinshaw's aerobic capacity seminar! Learned more than I could imagine in just a couple of hours, did two crazy workouts and am actually excited to start adding more running into my programming...not because i want to be a better runner, but because of how training your different energy systems (aerobic and anaerobic) and your different muscle fibers (fast and slow twitch) can improve your overall physical fitness. I love this stuff because it's not based on ideas and opinions. It's backed up by data and science that no one can dispute. This is very cool stuff and I'm excited to put into practice with those i coach!

    Maggie Snyder
    Maggie Snyder
  • Knowledge bombs DROPPED by @hinshaw363 today at the Aerobic Capacity Seminar. There is a reason why so many CrossFitters see his coaching!

    Helen Kang
    Helen Kang
  • Attended the @hinshaw363 Aerobic Capacity Seminar at NorCal Redwood City this afternoon! Amazing coach with a wealth of info on improving your ability to workout across all time domains. If you want to get better, check him out! Thanks Chris and Heidi!

    Micky Tolle
    Micky Tolle
  • MAHALO to @hinshaw363 for coming all this way to share his passion with us, and in doing so slapping us silly with the tools that makes his brain tick. A ABSOLUTELY MUST to go seminar when it comes to a box near you!!!

    Alika Ho'omana
    Alika Ho'omana

“You will leave this seminar with a better understanding of developing your cardiovascular engine and improving your resistance to fatigue, as well as how to apply this knowledge to a training scenario for CrossFit athletes.”

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 400m and 1 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.


Can anyone attend?

Yes. This seminar is appropriate for coaches, trainers, and athletes of all levels who are familiar with CrossFit. No prior experience with endurance coaching and/or training is required to attend this seminar.

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 Course.

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

Will Coach Chris share his Games athlete programming methodology?

Yes. Participants will learn how Coach Chris evaluates an individual’s aerobic efficiency and how he personally programs for his Games athletes. Coach Chris uses the same assessment and programming methodology for every athlete he coaches.

What workouts will we be doing?

There will be two practical application workouts, including a low volume run workout that focuses on the importance of pacing based on the standard list of programming variables (interval distance, workout distance, amount of rest, type of rest). Participants will select their individualized paces and corresponding volume.  However, Coach Chris will provide pacing guidance to maximize adaptation.  Coach Chris has an equivalent workout for participants that would prefer to row. The second workout is a high force, ballistic based, strength endurance workout that will recruit fast twitch muscle fibers and extend their working capacity.

What are the learning objectives at the Aerobic Capacity Course?

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.
    Assessment, recruitment, sequencing and endurance development of the muscle-fiber spectrum.
  8. How to incorporate modern endurance-training methodologies into the full spectrum of CrossFit functional movements (e.g., weightlifting, gymnastics).

Training Plans