Foundational Course

Our Foundational Course is an introduction for new members and helps everybody hit the ground running with us regardless if they have CrossFit experience or not. The course is mandatory for new members with less than year of CrossFit experience and optional for experienced athletes meeting those requirements. With that being said, we always look at it on a case by case basis meaning that if you are a seasoned athlete, maybe not so much with CrossFit, we’ll typically give you the option of taking part in the course or not.

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The Foundational Course is split up in to two classes that last no longer than an hour on average and the course itself doesn’t cost anything above and beyond our membership dues. Our trainers are experienced coaching people of all types, active/inactive, as well as athletes of all ages and fitness levels so there’s no need to be intimidated whatsoever. Those taking part in the course will receive individual 1 on 1 attention from our certified CrossFit trainers who teach with a high level of precision while making everybody feel comfortable, scaling everything to their current capabilities. The first class covers how to effectively warm up, mobility, CrossFit’s 9 Foundational Movements, gymnastics, as well as other CrossFit specific skills and exercises ending with an 8 Minute AMRAP workout (as many reps as possible). The second class goes in to detail about our unique, original strength programming as well as weightlifting techniques which ends with a benchmark girl WOD (workout of the day). We schedule these classes individually with each new member and will set it up based on what days/times work best for you.