Fundamental Movements Program

CrossFit Fundamental Movements Program


All new members, regardless of fitness level or athletic background, must attend our CrossFit “Fundamental Movements” Program. Our Fundamental Movement Program consists of three (3) practical training sessions. Athletes will learn CrossFit’s Basic 9 fundamental movements while gaining knowledge of our philosophy and workout regimen.  We emphasize client safety, building a community and learning proper CrossFit terminology. We explain why CrossFit is known as the “Sport of Fitness”, and the importance behind the balance of “Intensity” and ‘Virtuosity”.  Upon completion of your CrossFit Fundamentals Movement sessions you will have the basic tools and understanding of the CrossFit program and be on your way to achieving optimal health and fitness. Our CrossFit Fundamental Movement Sessions consist of the following:

  • Personal one-on-one instruction or small group of friends/family (max of 4 people)
  • Scheduled appointments according to your availability
  • Three (3), 60 minute sessions
  • Each session consisting of 3 fundamental movements
  • Each session you will perform a Mini-WOD

Why We Require Introductory Programs

Most movements used in CrossFit require a bit more attention to technique than you may be used to if your training background has been limited to the multitude of shiny machines you see at “normal” gyms.  CrossFit believes that no machine in existence can match a properly executed squat, muscle-up, kettlebell swing, or clean and jerk when it comes to developing strength, power, and all-around fitness.  Since these types of movements are more complex than simply adjusting the position of a pin in a Cybex or HammerStrength machine, you’ll benefit greatly from receiving some one on one or small group training to learn the fundamentals.

Here are a few of the main reasons we think our Fundamental Movements Program is vital for new clients:

  • You’ll have the opportunity to learn in a low-stress environment with one on one or small group attention from a coach.  If you’re part of a small group, you’ll be with others at a similar fitness level so you don’t have to worry about being intimidated by being thrown right into a group WOD with our “firebreathers.” You’ll have a much easier time learning the movements when there’s no music blasting or clock ticking.
  • Your coach will be able to identify any pre-existing injuries or mobility problems prior to you beginning group WODs, and will assist you in improving your flexibility or working around any limitations you have.
  • You’ll learn all the movements necessary to complete the WODs we do on a daily basis, which is beneficial both to you and to other clients.  During group WODs the coach will have time to refine technique on that day’s movements but will not have enough time to teach movements from scratch.  If all clients possess a similar baseline of proficiency, the coach will be able to move throughout the class and make corrections as necessary, as opposed to focusing strictly on one client.
  • You’ll learn how to do the movements properly from the beginning.  That way you won’t have to go back later on and un-learn bad habits.  By learning proper form and range of motion, you’ll maximize the results you get from your workouts while minimizing the risk of injury.
  • You’ll build personal relationships with our trainers and your fellow athletes from the beginning as you become part of our strong community atmosphere, increasing the likelihood that you will stick with CrossFit long enough to realize its benefits.  You’ll be treated as a valued member, not just a paying customer.

During your sessions you will receive instruction and hands-on technique work in the following areas:

  • What is CrossFit?  What is fitness?  You’ll learn about the methodology behind CrossFit, what its goals are, and how to adjust CrossFit-style training to meet your personal health or performance goals.
  • The basics of nutrition.  We simply cannot overstate the importance of nutrition when it comes to improving your health and performance.  If you eat poor quality food (or eat in poor proportions) you’ll undermine your efforts to perform during workouts, build muscle, burn fat, have more energy and mental clarity, improve your cholesterol and other bloodwork, and recover from your efforts in the gym.  You’ll learn how to fuel your body for peak performance and to improve body composition.
  • The “essential” movements of CrossFit—you’ll learn how to properly perform the squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high pull, medicine ball clean, bench press, GHD sit-ups, snatch, clean and jerk, handstand push-ups, kettlebell swing, pull-up, box jump, double-under,  thruster, rowing on the C2, and many others.
  • How and when to scale WODs to your fitness level so you get the maximum benefit out of each workout.

Common Questions & Answers regarding our required Fundamental Movements Program:

Q: I am in great shape.  I can breathe fire and leap from tall buildings. I’ve lifted weights my entire life. Do I have to attend the CrossFit Fundamental Movements Sessions?

A: YES!

Q: After I complete the CrossFit Fundamentals Movement Sessions what’s next?

A: You are now ready to begin the program WODs (workout of the day).  You will join the class time that best fits your schedule.  The rest will be explained to you by the coach on staff.

Q: I was a member of another CrossFit Gym and I already took their Fundamental Movement/On-Ramp Program do I need to attend yours?

A: In these cases, talk to our Coaching Staff about your “CrossFit Specific” experience, if the gym you belonged to was a licensed CrossFit affiliate with accredited Coaches then we can set a time to do a quick review of your lifting technique, make sure the safety and movement cues are there and then you can join the program.

Come by the gym for a tour and to schedule your CrossFit Fundamental Movements Package today!