Foundations

Foundations

Sign Up for Foundations here!

Foundations classes are for individuals seeking to enter our ongoing group classes. They are designed to introduce the technique and mechanics of CrossFit’s nine basic movements and other secondary movements, then intensity. Perfect for those who are hesitant about the movements, desire more attention and time to review, or are unsure of where to begin. There will be a workout at the end of each day, which will get progressively more challenging as the course progresses.

-The Foundations classes meet two days per week over the course of three weeks.
-They consist of six one-hour training sessions limited to six trainees.
-Advanced registration and payment is required.

Contact Jeffrey.Jenkins@crossfitdupont.com today to reserve your spot.

Foundations consists of:

Introduction to CrossFit’s basic movements including:
1. Squats (Air/Front/Back Squats/Overhead Squat)
2. Deadlifts
3. Presses (Standing Shoulder Press/Push Press/Push Jerk)
4. Power Cleans
5. Snatch

Secondary movements:
1. Thrusters
2. Kettlebell Swings
3. Box Jumps
4. Jump Rope
5. Developing a Kipping Pull-up
6. Knees to Elbows
7. Rope Climb

Application of movements with appropriate intensity
Nutrition
Proper warm up and cool down techniques

Have a Group of New Trainees?

Custom and/or Corporate Foundations classes can be created for groups seeking an exclusive training course. Contact CrossFit Dupont at jeffrey.jenkins@crossfitdupont.com for more information.

Foundations Q&A

What if I can’t make it to all classes?
We highly encourage you to make each and every class. If you miss a class you can either come to another Foundations Class that is running simultaneously, or in most cases you will have to schedule a training session with a coach as an additional coaching session.
How long are classes and what is the format?
Each class is one hour. Classes will consist of a warm-up, skill practice and review, and a workout of the day. Classes are designed to introduce the movements and mechanics, and gradually introduce intensity.
What should I be doing between classes for my workouts?
Trainees should be practicing the movements and developing successful diet strategies, which will vary based on the individual. For some trainees, two workouts per week will be sufficient, and proper rest and recovery will be needed. For these trainees, we recommend practicing the movements as part of a warm-up or skill session outside of classes. We will provide additional workouts to trainees who feel confident in their rest/recovery and who desire higher training volume.
What is the next step after Foundations?
Upon completion of Foundations, trainees can join group classes. These classes will still review and reinforce skills practice, however, consistency in mechanics and technique will be stressed. Increased intensity will be adjusted to each trainee.
Are the Foundations classes required even if I am familiar with the movements and have been doing CrossFit workouts regularly?
Upon reviewing the curriculum, if feel confident with all of the movements, please contact the Head Coach to discuss proceeding directly into group classes.