Foundations Program

The Foundations Program (v 1.0)
Two-week cycle starting every other week.

- Monday, Wednesday and Friday nights from 7:30 to 8:30pm

The program is intended to bring new members up to speed.
Learn the essential movements of CrossFit
- Give them a better understanding of the philosophy behind the CrossFit training program, and our nutritional strategies
Provide background on affiliate structure and philosophy

6-12 session program costs $124.99 (month one is foundations, there is no additional charge) 

Attendance is required at 5/6 of the primary sessions.
- If an athlete misses any more classes they must make up the session(s) in the following two week cycle or as a one-on-one with a coach at $65/session.

Athletes may choose to do the entire course one-on-one with a coach at $65/session.
- Private option typically lasts between 5-7 sessions
- Sessions can be scheduled anytime with your coach.

FOUNDATIONS - DAY 1

Tough Mudder 2015

Tough Mudder 2015

Run 200m / Row 250m

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

other options: Push-up / Pass-Throughs / Squat Therapy / Band Pull-aparts / Mobility

Learn the Air Squat ...

15 min AMRAP
10 Box Jumps (learn variations)
200m Run
5 Burpees (variations)
100m Run

FOUNDATIONS - DAY 2

Let the fun begin ...

Let the fun begin ...

Warm-Up
individual warm-up on your own prior to start of class
movement-based warm-up
- Touch downs, Sumo Squats, Spidermans, etc. / Animal Walks
 

Movement / Technique 
Review the Air Squat
Learn the Front Squat and Overhead Squat 

WOD
AMRAP 8 mins of:
10 Front Squats (45# / 33#)
10 Pull-ups

Discussion
- “What is Fitness”
 

FOUNDATIONS - DAY 4

Laying the Foundation ...

Laying the Foundation ...

Warm-Up
individual warm-up
barbell warm-up; 5 reps of: Deadlift, Hang Power Clean, Front Squats, Shoulder Press

Movement/Technique
Review Deadlift and Power Clean
Learn the Kettlebell Swing and Handstand/HSPU 

Rowing 

WOD 
AMRAP 10 mins:

250m Row
15 KBS (16kg / 12kg …)
15 Push-ups

Discussion
- “Theoretical Hierarchy of the Development of an Athlete”
- “Mechanics-Consistency-Intensity”

FOUNDATIONS - DAY 5

Just hangin' out ...

Just hangin' out ...

Warm-Up
individual warm-up
Double Under introduction - instruction / practice
barbell warm-up; 5 reps of: Dead lift, Hang Power Clean, Front Squats, Shoulder Press

Movement / Technique
Hang Power Snatch

WOD 
4 Rounds for time:
200 m Run / 250 m Row
10 Hang Power Snatches (45# / 35# …)

Discussion
- “What is CrossFit”

 

FOUNDATIONS - DAY 6

Be sure to get some rest ...

Be sure to get some rest ...

Warm-Up
individual warm up
barbell warm-up: 5 reps of: Dead lift, Hang Power Clean, Front Squats, Shoulder Press

Movement / Technique
Review Hang Power Snatch
Burgener warm up
Learn the Power Snatch

WOD
Teams of 2 (or 3) complete the following for time:
100m Prowler / 10 Tire Flips
30 wall balls
100m Prowler / 10 Tire Flips
30 KBS
100m Prowler / 10 Tire Flips
30 push-ups
100m Prowler / 10 Tire Flips

30 Hang Power Cleans

Discussion
- Community
- Integrity
- Setting Goals
- What's Next ...