Please note that our Foundations course is currently being re-structured and is closed to new purchases until May 2018, when it will be re-launched.
What is our Foundations course and who is it for?
Our Foundations course is a comprehensive introduction to CrossFit and it is suitable for anyone, regardless of fitness level or prior gym experience. Read on to find out more, or if you’d like to try out CrossFit first, book yourself into our CrossFit Trial session at 9am on Saturdays.
What does the course involve?
5 small group sessions with up to 6 people in each class. This ensures you get lots of coaching time, whilst also getting the benefits of doing the course with other people, and making friends. You can do the 5 sessions in any order. Each session will comprise a strength section, a skill section and a conditioning section. There is more detail on the content of the different sessions below.
When is the course?
Our Foundations sessions are: Monday 6am, Monday 7am, Wednesday 6.30pm, Thursday 7am and Sunday 8am. Each session in the timetable has a number from 1 to 5: you should try and attend all 5 sessions if possible, in any order, but sessions 1 and 4 including the clean and snatch are compulsory*. You can complete the sessions as quickly as a week, or you can do them over a month if you prefer (the sessions expire after a month). We advise that you complete the sessions more quickly if possible to keep up Momentum (see what we did there?).
What does the course cost?
The 5 session course costs £180.
How do I sign up?
Click the Book Now button below to buy the course then book yourself into the Foundations sessions that suit you (remember, you should try to attend them all if possible, but 1 and 4 are compulsory).
Can you tell me a bit more about the course content?
Back squat (sets x 10 reps @tempo :rest)
Push up (sets x reps @tempo :rest)
15 secs max efforts (bike)
1:1 work rest ratio (ring rows, bike)
Sorenson and low plank tests
Deadlift – hip hinge and hip extension
V-up / double crunch / sit ups – hip flexion (E3MOM to complete both)
Power clean, Clean (from mid hang, hang, floor)
OHP – strict, push press, push jerk, split jerk (E90s)
Pull up / chin up (E90s)
21, 15, 9 (wall balls, burpees)
Snatch (all variations)
AMRAP (box jump, KBS, lunges)
Bench press (EMOM)
TTB (hollow hold, K2E, hanging knee raise)
Chipper (includes run, row, skip, sled)
What else do I need to know?
Very importantly: it’s a lot of fun. Almost everyone who does the course tells us this. If you’re not an experienced gym goer or lifter then this is the perfect environment to learn with no intimidation factor and plenty of friendly support. If you’re more experienced then we’ll make sure we challenge you – the small group format provides for a bespoke approach for individual members as well as the benefits of the social side of group training.
What happens after the course?
You can buy a full membership and come to any of our timetabled classes (come and chat to us before jumping in at the deep end with Heavy met con – our more hardcore programme). You’ll also be able to CrossFit at any other box, not that we want you to!
*If you miss session 1, 4 or both, then you will need to arrange separate 1-2-1 PT session(s) (at an additional cost) to cover these skills before you can join our CrossFit classes.