FOUNDATIONS

We will require everyone that has been doing CrossFit for less than 6 consecutive months to enroll in our Foundations class. Both routes will teach you to squat, deadlift, and press using your bodyweight until your technique is suitable for adding load. We believe that without correct biomechanics, weight and intensity are worthless, so expect to be coached rigorously in this area. First, you must learn technique, then you may add intensity. You will be introduced to some fundamental gymnastics, including quadrapedal movement, the forward roll, and handstands against a wall.

Here we want to develop spatial awareness within the body so that it correctly knows how to move and protect itself when under stress. You will also be introduced to the snatch and clean & jerk, two of the most beautiful and dynamic movements in sport. Under the watchful eyes of expert coaches trained to teach and instill proper technique, you will learn to use the body to move weight efficiently and with speed. Finally, you will be taught the basics of how to prepare and recover your body before and after a session. Using varying mobility techniques, you will learn to release tension in your body’s tissues with foam rolls, bands, lacrosse balls, and Olympic bars. All training and no preparation is a recipe for injury… this session is designed to prevent this from happening.

If you’re out of shape or have only been training sporadically, do not fear. We will introduce you to the basics of CrossFit and scale gradually while getting your conditioning up to speed. Each day will include a skill session dedicated to teaching you the proper technique for all the fundamental lifts and a bodyweight workout that will build your cardio-respiratory endurance. Our Box and it’s classes are based on community giving you the opportunity to build relationships with others in class. All new memebers must complete a minimum of 3 weeks in our Foundations classes before starting the Level I program.

IF YOU’RE A VETERAN…

If you are joining us from another affiliate or have been CrossFitting for more than 6 consecutive months and wish to bypass the on-ramp cycle, you must first meet with one of our coaches for an evaluation session. During this hour you will be asked to demonstrate all the skills coached in the Foundations class and then be put through a WOD. This is meant to be a fun way to get to know you and your background in CrossFit as well as to determine what areas to coach you on going forward.