In order to ensure we start you off on the right foot, completion of our FOUNDATIONS course is MANDATORY before joining our group classes. For more information about our introductory program, see below.
The Foundations Course is a five session one-on-one package with one of our fantastic trainers. Each session is approximately 60 minutes of personal instruction covering the fundamentals of CrossFit. This course will lay the framework mentally and physically to ensure you are ready for our group classes. You also have the option to share this experience with up to two others at a discounted rate. After completing Foundations you will be ready to join our Crossfit Level I group classes. Cost: $250 + $100 (discounted unlimited monthly membership, savings of $49!)
Click here to sign up for 1-on-1 Foundations now!
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You may recognize you will need more one-on-one attention to be prepared for our Crossfit Level I group classes. This may be determined initially or after a few sessions of Foundations Basic. The Foundations Plus Course takes the Foundations Basic course and stretches it out over twelve sessions for those who want additional one-on-one attention. Each session is approximately 60 minutes of personal instruction covering the fundamental movements of CrossFit. You also have the option to share this experience with up to two others at a discounted rate. Cost: $499
Click here to sign up for 1-on-1 Foundations Plus now!
Click here to sign up for 2-on-1 Foundations Plus now!
Click here to sign up for 3-on-1 Foundations Plus now!
TEST OUT (EXPERIENCED CROSSFITTERS ONLY)
If you are an experienced CrossFitter you can “Test Out” of having to do a Foundations course by passing a test. The cost is $45. However, if you do not complete the test satisfactorily, you will need to go through Foundations to join our Crossfit group classes.
Click here to sign up for your Test Out session!
Why We Require Introductory Programs
Most movements used in CrossFit require a bit more attention to technique than you may be used to if your training background has been limited to the multitude of shiny machines you see at “normal” gyms. CrossFit believes that no machine in existence can match a properly executed squat, muscle-up, kettlebell swing, or clean and jerk when it comes to developing strength, power, and all-around fitness. Since these types of movements are more complex than simply adjusting the position of a pin in a Cybex or HammerStrength machine, you’ll benefit greatly from receiving some one-on-one or small group training to learn the fundamentals.
Here are a few of the main reasons we think our introductory programs are vital for new clients:
- You’ll have the opportunity to learn in a low-stress environment with one-on-one or small group attention from a coach. If you’re part of a small group, you’ll be with others at a similar fitness level so you don’t have to worry about being intimidated by being thrown right into a group WOD with our “firebreathers.” You’ll have a much easier time learning the movements when there’s no music blasting or clock ticking.
- Your coach will be able to identify any pre-existing injuries or mobility problems prior to you beginning group WODs, and will assist you in improving your flexibility or working around any limitations you have.
- You’ll learn all the movements necessary to complete the WODs we do on a daily basis, which is beneficial both to you and to other clients. During group WODs the coach will have time to refine technique on that day’s movements but will not have enough time to teach movements from scratch. If all clients possess a similar baseline of proficiency, the coach will be able to move throughout the class and make corrections as necessary, as opposed to focusing strictly on one client.
- You’ll learn how to do the movements properly from the beginning. That way you won’t have to go back later on and un-learn bad habits. By learning proper form and range of motion, you’ll maximize the results you get from your workouts while minimizing the risk of injury.
- You’ll build personal relationships with our trainers and your fellow athletes from the beginning as you become part of our strong community atmosphere, increasing the likelihood that you will stick with CrossFit long enough to realize its benefits. You’ll be treated as a valued member, not just a paying customer.
During your sessions you will receive instruction and hands-on technique work in the following areas:
- What is CrossFit? What is fitness? You’ll learn about the methodology behind CrossFit, what its goals are, and how to adjust CrossFit-style training to meet your personal health or performance goals.
- The basics of nutrition. We simply cannot overstate the importance of nutrition when it comes to improving your health and performance. If you eat poor quality food (or eat in poor proportions) you’ll undermine your efforts to perform during workouts, build muscle, burn fat, have more energy and mental clarity, improve your cholesterol and other bloodwork, and recover from your efforts in the gym. You’ll learn how to fuel your body for peak performance and to improve body composition.
- The “essential” movements of CrossFit—you’ll learn how to properly perform the squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high pull, medicine ball clean, bench press, GHD sit-ups, snatch, clean and jerk, handstand push-ups, kettlebell swing, pull-up, box jump, double-under, thruster, rowing on the C2, and many others.
- How and when to scale WODs to your fitness level so you get the maximum benefit out of each workout.
Which type of program is best for you? That’s really up to the individual. CF101 or twelve sessions of Foundations Plus will obviously give you much more attention from our coach and is the preferred way to go if you have little or no previous exposure to CrossFit. If you’ve done most of the movements before and just need a refresher on some of the fundamentals, Crash CrossFit may be enough.
Questions? Talk to any of our coaches and they can clarify things for you.