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Our Foundations Class is a 3 session package that introduces you to the fundamentals of CrossFit; each class is approximately 1 hour in length. If you miss a class you can make it up at the next scheduled Foundations Class.
During the Foundations course we are going to want to know a little more about you. We will be conducting assessments in order to understand you, your personal goals, current health, concerns or up and coming competitions. Once we have some understanding of your needs, we can help you achieve your goals. Additionally, you will receive a comprehensive understanding of the CrossFit program. We’ll introduce, refine and technique and discuss range of motion requirements for the following movements:
Squats: air squat, front squat, overhead squat, back-squat
Presses: shoulder press, push press, push jerk
Power movements: deadlift, sumo deadlift high pull, ball clean
Olympic movements: clean and jerk, snatch
Gymnastics: pull-up, push-ups, burpees, ring dips, muscle-ups, Handstands, l-sits etc.
Other common movements: thrusters, wall ball, kettlebell swings, rowing, box jumps, jump roping.
Please understand that all movements have modifications and we are happy to work with all abilities.
We’ll also introduce you to a better way of eating. Nutrition is often overlooked when training, but to us it is the foundation of fitness. Though you don’t need to follow a nutritional program to be a part of CrossFit Phos, we want you to look and feel good, and will help you structure your nutritional program so that your goals are easier to accomplish.
The first class we will go over the CrossFit foundations, our vision of CrossFit, brief nutrition chat, and do the Baseline workout. The next 2 classes teaches basic CrossFit movements followed by a simple workout at the end of class using the movements that you went over. Everyone always does better on Baseline, usually by a lot and it is great to see how much you can improve in just 6 sessions.
You are going to be sore, eat well, get your rest and ease into it. If you have any questions, ask a coach, another member, anyone! We are all here to fun and make your experience more enjoyable.