CrossFit is a fitness regimen that uses constantly varied, functional movement, done at relatively high intensity. Simply put, we do different workouts that consist of both body-weight and free-weight movements, pushing ourselves as hard as we can for that day.
Foundations is an introductory course that will expose you to some of the movements we do and explain the “why” behind our program. There are 4 sessions where you will meet one-on-one with a coach. These sessions will teach you all you need to know about doing CrossFit at CFN.
Anyone new to CrossFit has to take Foundations. Our goal is to provide you with the basic tools and knowledge to execute movements that you will see in a regular class setting safely and efficiently.
The Foundations costs $180. That will get you through your first month of CrossFit. You have 30 days to complete your 4 One-on-One sessions with one of our experienced coaches. If you finish your sessions before the month is up, which is very common, then you can start taking the regular classes until the end of those 30 days. For instance: If you start Foundations on June 13th, and you finish the fourth session on June 28th, you can start taking classes until July 13th. Then you will start paying a membership.
Each Foundation session is set up to flow just like our classes do. Each day starts off with a general warm-up, like 2 minutes on a bike or a short run to get the blood flowing. Then there is a specific warm-up that involves more moving and stretching. Next, you will learn the skills for the day. This portion makes up a bulk of the hour. After you feel confident in the new movements we will finish the session with a little workout.
Clothes that are comfortable. You will be getting up and down off the floor and moving quickly. Make sure they are clothes you are ok sweating in. You will sweat. In the nicer months we may workout outside. There are tons of CrossFit-specific clothes and shoes out there but you do not need any of that for Foundations. If you are looking to upgrade the wardrobe we can point you in the right direction.
Welcome to your new home. “Doing CrossFit before” means you’ve done a formal introductory course at another CrossFit Gym, and then you were an active member there for at least 3 months. If that’s the case you can do, what is called, a “Test-out”. It is a formal way to start at our gym. It’s an hour-long session where you will do a CFN benchmark to officially be welcomed into our community.
Though “A friend or family of mine taught me a few movements,” or “I’ve watched all the videos online” are great, we still suggest you take the Foundations if that is the extent of your experience.
We are sorry to hear that, but it should not be an issue. The beauty of CrossFit is that it can be adjusted, scaled, or modified to fit anyone’s needs. During Foundations, we can come up with a plan on how to accommodate, and work around, any injuries.
Anything done incorrectly can be dangerous. By going through Foundations, you are learning the correct way to move and approach workouts. Once in classes you are under the watchful eye of a coach whose sole purpose is to push you outside your comfort zone while maintaining a safe environment. CrossFit done correctly is not dangerous.
To sign up for Foundations, **Click Here** to set up an appointment. We will then schedule your 4 sessions at your convenience. Let us know what times work best for you. Please arrive 15 minutes for your first session to meet your coach and sign our waiver. We look forward to working with you!
We do partner Foundation sessions for couples or friends. The price will still be $180 per person for Foundations but after that, you might qualify for a discount. Check out our membership options.