As many of you know, we are now requiring that all new CrossFitters take our Fundamentals course before joining the group classes. In Fundamentals, newbies will learn basic CrossFit movements so they will be better prepared in the group setting. This will not only set new athletes up for success, but it will also result in a safer workout for all.

During the course, athletes learn and practice movements such as the squat, front squat, overhead squat, press, push press, push jerk, deadlift, clean and sumo deadlift high pull. They also get coaching on technique for box jumps, GHD sit-ups, thrusters, rowing, wall balls and more. Each class ends with a WOD.

This course in an additional one-time cost and also includes diet evaluation and counseling. If an athlete believes they are already proficient in CrossFit exercises, they can have the opportunity to "test out" of the class by demonstrating strict and effective form on a variety of basic CrossFit movements. If they do not pass, they will be required to take Fundamentals.

Yes, Fundamentals is an investment. And, yes, we understand that our gym is higher-priced than the globo-gyms in town. However, the value is much greater. Where else do you get hands-on training from coaches who are always expanding their knowledge base, helping you with diet/lifestyle and pushing you to be the best, healthiest, safest athlete you can be?


Workout of the Day:

Five rounds for time of –
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

20 Responses

  1. Rachel

    You had to do running, box jumps, and wall balls again, didn’t you? you know I can’t pass thos up! I’ll be in tonight 🙂

  2. Charlie and Susan Clendening

    Rachel, I know how much you enjoy this type of WOD, all I can say is it is over for me! Good job everyone this morning.

  3. sonnysib

    Lazy Rachel!! Good job coming in the morning and pushing hard. O wait that wasent you never mind.Imma call scotty the body and tell him your slippin. Good ass WOD today I am spent…ood push everyone!

  4. kristi

    This WOD has Rachel’s name all over it! Way to go everyone for doing this nasty one.
    Taking a much needed rest day today after Dr Short’s magical thumbs almost made me cry yesterday as tried to work out knots in my bicep, tricep, and shoulder. Man is my left side SORE! I will be back in action tomorrow 🙂

  5. Mrs. Kanuckles

    Not sure if this is a good deal or not, because I havent got into the practice of buying grass-fed yet… but has a today’s special value of grassfed bison with free shipping…
    (It is Tony Little branded.. and he is in like the best shape ever, sooo soo hot and I secretly want to braid his hair…. so it must be good)!HPTS&ocm=todspc&cm_re=LeftNav*shop*Ts
    Um– yes… you got me… I love qvc and hsn…. so whatever…..

  6. Mrs. Kanuckles

    P.S. — Sweet backflip Doo-rag! Did you overcome your handstand mental block?
    I would love to signup for that class next time!

  7. Rachel

    Hey Sib…sorry but not all of us have a career like you…some of us are in nursing school and had to study for a very hard test this morning…don’t worry I’ll come in later to beat your time 🙂

  8. Debbie D

    Oh gee thanks, Wendy! I was hoping that wouldn’t surface…EVER. Though it is interesting to see how silly you look trying to be a kid again. The handstands are progressing, yes, but I pulled something (naturally)and have been laying off them for the past few days.
    Would love to see a gymnastics class/workshop locally! It really was fun.

  9. Diane Blais

    Looking good Debbie, our own little gymnast.
    I used to be able to do that stuff, should be real funny to watch now though.
    Yea, nice pic Kristi, was that the wod where we did three rounds of posing? lol
    I am just dead after the wod today. I was really sucking air bad. Tomorrow is rest day for me, thank God!!! enough running!!

  10. Debbie D

    After all the posts today, I can’t say that I’m really looking forward to tonight. Though I have the excuse of giving blood today, so maybe I’ll just do 3 rounds instead of 5…

  11. Charlie and Susan Clendening

    Yeah, Rest Day tomorrow, although Rob and Wendy have been coming up with some tempting WOD’S on Rest Day! Debbie great job on the backflip and Diane I know you still can do that stuff! Elliot, wow I remember your first day you are incredible! Rachel, did you beat SIb & Elliot’s time?

  12. Sonnysib

    Elliot is becoming a beast.. Today was fun last wall ball shot and all you heard was me and elliot yelling “time – time” to Rob..I Love our friendly competitions here..6 am class better watch out 7am is getting stronger and faster!!! Hooah

  13. Rachel

    Victorious! 25:18 I didn’t beat Alex because I almost died of hyperventilation but I beat Sib and Eliot(yesss) haha…i love it! Even though my heart rate was 176 bpm…thats kinda high :/ it was worth it! Kelly is a biotch!