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 one of our CrossFit Trial classes.

What does the course involve? 

2 x 2 hour 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 2 sessions in any order. There is more detail on the content of the different sessions below. 

When is the course? 

Our Foundations sessions at Hackney are on Mondays from 7-9am and Sundays from 12-2pm. Each session in the timetable is numbered 1 or 2 – you need to do both, but it doesn’t matter which one comes first. 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 course costs £100.

How do I sign up?

Click the button below to buy the course and book yourself into the Foundations sessions that suit you.

Can you tell me a bit more about the course content?  

Session 1 covers

Split squat
Air squat
Back squat
KBDL technique
Front Squat
Thruster
Deadlift
Overhead squat
Snatch
Clean

Session 2 covers

Strict press
Push press
Push jerk
Split jerk
Bench press
Dips
Pull ups
Ring rows
Double unders

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!