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getting started to crossfit

For those new to CrossFit, our Foundations program will introduce you to the fundamental movements of the sport. You’ll work one-on-one with a Coach over 5 sessions to ensure you are moving correctly and learning at a pace that works for you. Sessions are booked at a time that works for your personal and work schedule.

Throughout your Foundations programming we will complete a goal planning session to set your personal health and fitness goals, address any health or physical challenges you might be dealing with and assess any concerns moving forward. Once we understand your needs we can help you achieve your goals. You will complete Foundations with a basic understanding of how to read CrossFit programming, assess prescribed workouts for your ability and skill and be ready to approach any WOD with the help of our Coaches and support of our community.

We’ll introduce, refine your technique, and discuss range of motion requirements for the following movements:

  • Squats: air squat, back squat, front squat, overhead squat
  • Presses: shoulder press, push press, push jerk, split jerk
  • Power movements: deadlifts
  • Olympic movements: clean and jerk, snatch
  • Gymnastics: pull-up, push-ups, burpees, ring dips, handstands, rope climbs
  • Other common movements: thrusters, wall ball, kettlebell swings, rowing, box jumps, jump roping.

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Conditions apply. Contact us for details.

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BUT I CAN’T…

Everyone is welcome. Every single movement we do in the gym can be modified and tailored for physical limitation, skill or ability. Don’t be afraid or intimidated to give CrossFit a try, you’ll quickly find there are people just like you in class. We all start somewhere. During each Foundations session you will learn a few new movements and then perform a work out using your new skills under the watchful eye of your Coach. Each session you will review the skills you learned in the previous session to help establish confidence in your movement and muscle memory. We encourage you to ask as many questions as possible!

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Nutrition

The reality is we can’t out train a poor diet. You don’t have to prescribe to a restrictive diet to have fun and get results at RCR but we know how important education on quality nutrition is to performance. You will receive a structured meal plan that we suggest you follow throughout your Foundations programming for optimal results.

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Results

During your first session we will complete an InBody Scan which will allow us to establish a baseline from which we can track progress going forward for years to come.

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Progression

Once you have completed 5 sessions of Foundations you can continue with Personal Training if you feel you need more work on your basic skills or you can continue into our coached, group classes and immerse yourself into the community that is RCR. Included in the cost of your Foundations programming is 2 weeks of unlimited classes following completion of your first 5 introductory sessions.

new to crossfit

Don’t panic if you don’t feel 100% ready or completely understand how to decipher a WOD! All workouts and movements can be modified (scaled) and our Coaches can assist you with the best options for you. Most members do not come out of the gate doing the prescribed (RX’d) workouts and that’s ok!  We have a very long-term view of CrossFit, you have plenty of time to improve.  We suggest that new members start with 3 WODs a week and then add 1 class a week as they become more comfortable.

It’s critical that you ease into CrossFit for it to stay fun and sustainable for you mentally and physically.

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