The Foundations Course is designed to equip you with the technique and skills necessary to enroll in group CrossFit classes. If you have never done CrossFit before, then this is the place to begin. All new members unfamiliar with CrossFit will build a strong understanding of what to expect in our group classes. After the initial Foundations classes, two weeks of unlimited membership is included to encourage you to put into practice what you've learned in foundations. 

Topics to be covered

  • Dynamic Warm Up

  • Power Lifting (Squat, Press, Deadlift)

  • Gymnastic movements (Pull ups, Ring exercises)

  • Mono-structural movements (rowing, jump rope, running)

  • Olympic Lifting (Clean & Jerk, Snatch)

  • Stretching and Mobility

Foundations classes meet for 2 weeks. Make-up classes are scheduled 1:1 and cost $40. Please note that Tues/Thurs classes meet for 1.5 hours and Mon/Wed/Fri classes meet for 1 hour. 

When signing up for Foundations, please pick the start date on the calendar and proceed to check out.

upcoming foundations courses

  • October 1 (Tues/Thurs) 7-8:30 PM

  • October 22 (Tues/Thurs) 7-8:30 PM



If you’re a seasoned CrossFitter and/or feel confident performing basic gymnastic movements, power and olympic lifts, then testing out might be an option for you. We’ll schedule a time for you to demonstrate competence in the foundational movements of CrossFit with a coach. After which you can jump into regularly scheduled classes. We want to maintain high standards for our athletes, so if you are unsure of your abilities, then we suggest taking the Foundations course. Cost for test out is $75. Please email Jennifer at to schedule a test out.


If you can’t make these dates, you can on-ramp with us in a private Foundations class one-on-one with a coach ($500). Please email Tom at if you have any questions concerning on-ramp options.