Required: Foundations Program
4 sessions or 6 week challenge

The Foundations Program is designed to teach you the structure of the classes, proper warm-ups, basic mobility if needed, safety & set-up, how to correctly perform the beginner CrossFit exercises, and learn the barbell lifts. Additionally, we cover Goals & Skills Prioritization, Nutrition & Wellness Basics, & Functional Movement Assessments.

If you have CrossFit, Powerlifting, or Olympic Weightlifting experience, you may try the TEST-OUT (cost is $30 for 30 min)... be sure you watch the videos of the Barbell Checklist beforehand. Proficiency is required to get a PASS. If you fail, you will be told how many private sessions you need to correct the deficiencies ($60 per 45 min session). Expect to start the Test-Out by completing 1 round of the Beginner Warm-up. 

Beginner Warm-up
3 rounds of:
10 air squats
10 ring push-ups (or strict push-ups)
10 ring rows (or strict pull-ups)
10 abmat sit-ups

The Barbell Checklist
Demonstrate proficiency with an empty barbell (15/33/45 lbs):
Front Squat and Overhead Squat 
Press, Push Press, and Push Jerk 
Hang Power Snatch and Hang Power Clean

Additional Beginner CrossFit Exercises
Kettlebell SwingThruster, and Wallball
Burpees and Walking Lunges 

During each of the 4 sessions... we will always start with the warm-up, followed by barbell practice, and then concluded with a short 5-10 minute CrossFit workout (adjusted & based on your fitness level).