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FOUNDATIONS is our comprehensive beginners program designed to teach you the

9 foundational movements of CrossFit in a safe and fun small group environment. In each class, you will learn new movements with proper form while increasing your abilities and level of fitness. 

THE DETAILS: Foundations meets 1 time per week for four 1.5 hour sessions. 

Over this 4 week course you will learn all the basics. From CrossFit lingo (what's an AMRAP?) and equipment use to simple movements like the push-up, sit-up, squat, lunge and burpee, and more complicated barbell movements like the front and back squat, the deadlift, clean and snatch.


Each session is broken down into 5 parts: Fitness/wellness education piece, warm-up, new movement coaching, a short workout to get your sweat on, and mobility to stretch and cooldown. During the last two weeks of the Foundations course, we give you 2 passes to attend CrossFit classes to try out the gym!   

This course is semi-private personal instruction with a limit of 5 people, so that each member receives a fair amount of detail and attention ensuring safety and quality of movement.

MAKE UP POLICY: This course is jam-packed with information and movement coaching to help you feel comfortable walking into one of our regular CrossFit classes. Since there are only 4 sessions in this course, it is VERY IMPORTANT that you be able to attend every class. If you miss a class, there will be opportunities to make up the movements on Saturday during open gym (9:00am-11:00am), but please note that if you need to attend a make-up session, we will charge you $10 per additional session. Make up sessions will NOT include a workout.


Upcoming Foundations courses booked out? Send us an email at to join the waitlist for upcoming sessions! PLEASE NOTE: We will not have the Foundations Course June & July 2024. 



Tuesdays, 5:45pm - 7:15pm


April 30th, May 7th, May 14th, May 21st

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