This 3 week program is compulsory for all individuals that want to join Southern CrossFit before they join our group CrossFit classes. This will ensure that you get the full benefits of the classes and can undertake the group training without injuring yourself or others.

This class will meet Tuesday and Thursdays over the 3 weeks, with a total of six (6) classes that will need to be completed in order to then sign-up for membership. Attendance to ALL six (6) Fundamental Classes is required.

During the Foundations course we are going to want to know a little more about you and we hope you get to know a little bit more about us. We will be conducting assessments in order to understand you, your personal goals, current health, concerns or up and coming competitions. Once we have some understanding of your needs, we can help you achieve your goals.

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Additionally, you will receive a comprehensive understanding of the CrossFit program.
We’ll introduce, refine technique and discuss range of motion requirements for the following movements:

  • Squats: air squat, front squat, overhead squat 
  • Presses: shoulder press, push press, push jerk
  • Power movements: deadlift, sumo deadlift high pull, med-ball clean
  • Gymnastics: pull-up, push-ups
  • Other common movements: thrusters, wall ball, kettlebell swings, rowing

Please understand that all movements have modifications and we are happy to work with all abilities.