Foundation Course
Everyone new to CrossFit is required to attend our Foundation Course before joining our regular workouts.
We never throw a new athlete in to the regular workout of the day (WOD) without training.
CrossFit uses movements from Olympic Weightlifting, Gymnastics and Metabolic Conditioning, and we do these things in constantly evolving and revolving variety.
This means you have a lot to learn. I can say this with confidence because we have never met anyone that was familiar with all of these domains who weren't already CrossFitters!
There are three Foundation classes and each class is run exactly as a regular workout of the day (WOD), except with extra time for teaching. As with any CrossFit workout we will scale the workouts as necessary for you to complete the workout.
Don't worry if you are "out of shape" you can still do it! We make sure you can.
Foundations Course Curriculum:
Each day builds on the the last both in complexity and intensity of the workouts. You have to take them in order, but if you have a time conflict we can work with you to keep you on track. At the end of these three days you'll begin attending the regular workouts (WOD) at the time of your choosing.
Day 1: Tuesday (1.5 hours)
- Warm-up: Rowing basics, Hip Extension, Reverse Hyper
- Squat
- Press
- Deadlift
- Barbell Safety and Efficiency
- The "Handshake" exercise
- Valsalva Maneuver
- "Cindy" Workout (WOD)
Day 2: Wednesday (1 hour)
- Warm-up: Jumping Rope, Ring Push-up, Squat
- Front Squat
- Push Press
- Sumo Deadlift High Pull
- Getting Power from Hips to Hands
- Deadlift Workout (WOD)
Day 3: Thursday (1 hour)
- Warm-up: Pose Running, Run 400m
- Overhead Squat
- Push Jerk
- Medicine Ball Clean
- CrossFit Intensity
- "Fran" Workout (WOD)
How should I prepare to attend the Foundation Course?
- Fill out our Contact Us web form.
- Answer the phone (or call us back) when we call to confirm your seat.
- On the first day come 5 - 10 minutes early to fill out the paper work.
- Bring a check (or routing and account numbers) or cash for the correct amount.
- Be on time.
Please do not show up without prior coordination.
We are very careful to control as many conditions of your success as we can and a major one is to avoid overcrowding.
How do I "get out of" the Foundation Course?
Unless you have actively CrossFit at another CrossFit Affiliate you probably don't.
Your particular fitness level isn't the issue, rather it's current familiarity with the nine basic moves that CrossFit uses. You might be a very fit individual but its a rare person that has experience in the broad range of movements we employ. Even so if you feel you are that individual give us a call and lets talk.
