Foundations Course

The Foundations Course is a group introductory class designed to prepare you for the CrossFit group workouts.   There are approximately ten topics that are covered, and each class lasts for two weeks.  New classes begin regularly.  Please check the schedule, and then sign up for a class to reserve your spot.

The Foundations class will introduce the basic movements and exercises which we use in our workouts, and also offer you the opportunity to learn and develop a base-level of fitness before joining the regular groups.  

Topics include:

  • Nutritional foundations
  • Posture, flexibility and core strength
  • Bodyweight movements
  • External resistance exercises
  • Basic gymnastics and calisthenics
  • Olympic Weightlifting
  • Kettlebell exercises

Each workout will focus on a particular skill or movement.  A typical session will include a group warm up, instruction and skill development, and a workout that reinforces the movement.  These workouts may be scaled to an appropriate level.

Completion and Testing out of the Foundations Class

All new members will stay in the Foundations Class until they are able to demonstrate an appropriate level of conditioning and perform each of the following movements with satisfactory technique. You may enroll in the regular classes only at the discretion of the staff. Please contact us for any questions.

Bodyweight movements:

  • Squat, pushup, pullup, situp
  • Gymnastic elements:
  • Handstand (against wall)
  • Headstand
  • Ring support/modified support
  • Inverted hang

Barbell movements:

  • Squats—overhead, front and back
  • Press, Push Press, Jerk
  • Deadlift
  • Snatch
  • Clean

Kettlebell movements:

  • Windmill
  • Turkish Get Up
  • Swing
  • Clean
  • Snatch