Before members can attend our general Group Classes, everyone must complete a Foundations Cycle. The Foundations program is a formal education in the philosophy, principles, and functional movements of the CrossFit method of fitness.
CrossFit Kingstowne has an extremely high coaching standard and we are very focused on ensuring our athletes are learning and training with proper positioning and technique. We take the time to improve and elevate each of our members fitness knowledge and education every single day that they are a member of our community, and it starts with our foundations program. This not only minimizes injury, it makes training much more fun and effective once proper form and technique is learned.
During Foundations you will receive a brief history of CrossFit and short educational fitness lectures on various subjects. Our hands on instruction portions will teach you CrossFit’s 9 Foundational movements (Air Squat – Front Squat – Overhead Squat – Shoulder Press – Push Press – Push Jerk – Deadlift – Sumo Deadlift High Pull – Medicine Ball Clean) as well as many basic gymnastic and calisthenic-oriented movements that we feel are rudimentary to our program. All the major lifts and movements will be taught from scratch with an emphasis on technical proficiency. Basic homework assignments will also be assigned which will assist in your education and success within our Group Classes.
The foundations course is designed to be fast-paced, but a very focused and necessary, introduction to these movements which you will build upon and perfect each day as you perform our CrossFit training program with the guidance of our coaching staff.
After your first Foundations class, you are permitted to begin training the everyday WODs with our other members on days of your choosing (workouts will be scaled down to your education and fitness level), but you are required to continue and complete the Foundation program per the established schedule.
We offer two different paths for Foundations, to include a Group option or a Private option.
Group Foundations meets for a total of 3 classes over the course of 1 week and costs $100 per person. Classes are held three times per week on Tuesdays and Thursdays at 7:00 p.m. and Sundays at 10:00 a.m. for one hour. Group cycles are appropriate for injury free individuals with basic athletic abilities. Each class will cover 3-4 new movements and then end with a short workout. Class size is limited to 6-8 people per cycle with 1-2 coaches per class. To sign up, check out the times and dates for upcoming Group Foundations courses. Simply register using one of the links and you’ll be booked for your cycle.
Looking for a more individualized approach? Private Foundations courses are great for folks who want to start at their own pace, have existing orthopedic issues or simply can’t make the scheduled Group Foundations classes. This 2-class cycle costs $200 and covers all the same information as the Group cycle however is individualized for your needs and schedule. We also offer Semi-Private cycles if you and your spouse or a few friends want to complete a cycle together. Contact us to schedule your Private Foundations course.
Commitment: Attending all sessions is very important, since these sessions build on each other. If you need to skip a session, you will have the opportunity to make it up the following week as we run two classes simultaneously each week. If you are unable to make the specified day/time you can make it up in a private session with an instructor for an additional cost of $25 per session (available times limited). If you know in advance you cannot make all three sessions, please come and talk with us and we can schedule you for a private foundations course that is more suitable to your schedule.
Training: While this is an educational program, prepare to be heavily engaged for the entire class. There will be brief, periodic lectures but a majority of the classes are hands-on.
Classes: will consist of a warm-up and review of skills from the previous class. We’ll then cover the skills listed on the syllabus, moving you towards consistency and proficiency. Time permitting we’ll finish with an intense, functional workout and some cool-down and stretching.
Learning Assignments: Homework will be specified on the Foundations syllabus. You will be expected to complete assigned readings, watch videos for each class. These assignments will not be long in duration or difficult, the “homework” is designed to have the basic concepts of the next day’s training understood prior to attendance.
Training Difficulty: Will depend in large part on what you put into it. We will expect you to give 100% effort every time you train at CrossFit Kingstowne. If you push yourself as hard and fast as you can (while performing all the movements correctly and safely) these workouts will change your outlook on what it truly means to be “physically fit”.
Completion of all foundations classes is mandatory for membership. Any missed class will need to be made up.