These are (3)45 minute sessions [one-on-one/small group coaching] that will consist of instruction and practice of the 9 foundational movements that you will be utilizing in CrossFit. Mastering these movements will allow you to complete workouts with power, technique, and intensity while preventing injury.

The 9 foundational movements are:

• Air Squat

• Front Squat

• Overhead Squat

• Shoulder Press

• Push Press

• Push Jerk

• Deadlift

• Sumo Deadlift High Pull

• Medicine Ball Clean

In addition to these movements we will also be covering the standard and scaled versions of: push-ups, sit-ups, pull-ups, box jumps, and rowing. Using scaled versions will allow you to master the technique, develop the R.O.M. (range of motion), and build the strength needed to progress to the full movement or exercise.

As you progress in your training we will incorporate more training and instruction on advanced body-weight and weighted movements. Examples of these exercises include: kettlebell swings, dumbbells, wall ball throws, thruster, barbell clean, barbell snatch, jumping rope, and more.

At the end of this 3 day personalized program, you’ll be prepared with everything you need to step into our Group classes and W.O.D (workout of the day) with confidence and proficiency.

The (3) fundamental training sessions are $59.00(discounted if more than 1 person). These [semi] private sessions are designed for the new CrossFitter. Completion of the fundamental classes are mandatory for entry into our group classes.