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CrossFit Foundations

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Designed for members new to CrossFit.

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CrossFit Foundations Private Training


  • Four Semi-Private Foundations Classes to learn how to CrossFit safely in a group environment.  CrossFit Foundations is taught by Coach Paul.
  • 1 Month of Semi-Private Mobility Lab and Nutrition Lab Sessions to help you recover, stretch, and improve your nutrition choices.
  • 1 Month of Beginner CrossFit Classes and Specialty Classes try out all of our classes and open gym options with our all access pass.
  • 1 InBody Scan you’ll receive a full body composition analysis with a printout.  The analysis will include total body fat, segmental muscle mass, inflammation levels, metabolic rate, and an estimate of how many calories to eat daily to obtain your goal weight.
  • 2.2 Pounds of Whey Isolate Protein (Vanilla) Sand & Steel’s custom made pharmaceutical whey isolate.
  • Membership Consultation to go over all your membership options and help you get started at Sand & Steel.

Available To

All new members considering joining Sand & Steel’s CrossFit Program.  Experienced CrossFitters shoulder consider the CrossFit Starter Pack.

Setup Fee

An additional $25 setup fee is due on the date of your first class.

Pick a Start Date

When you checkout you’ll be provided with an order comments field.  You can specify a date you’d like your membership to start.  The default is that it will start the date of your purchase.

After Foundations

After you complete CrossFit Foundations, your membership rolls into our Jump Start membership.

CrossFit Memberships Unlimited

What is CrossFit Foundations?

Purposely built to prepare our new athletes to learn CrossFit techniques and exercises in a safe, controlled environment. Foundations is finely tuned and expressly designed to help you improve your CrossFit technique, and get stronger doing it.  Joining a CrossFit, Powerlifting, Olympic lifting, or TRX class can be intimidating.  There is a lot of technique to learn.  It can be challenging to learn technique when other members have been coming for years.  You might have previous injuries or have poor flexibility.  You might just be totally out of shape.

CrossFit Foundations Beginners

Why a CrossFit Foundations Program?

CrossFit leads to injuries when athletes don’t spend the time practicing and learning the foundations.  Athletes blame CrossFit, but it’s their own impatience with learning the foundational exercises.  We spent over five years building and refining our CrossFit Foundations Program to be the best CrossFit Beginner Workout Program in the country.

This is CrossFit

CrossFit Foundations

  • Learn the fundamental exercises of CrossFit so you don’t get hurt.
  • Improve your technique on gymnastics and Olympic lifts.
  • Master principles of scaling so you can have a great workout every time.
  • Identify & correct pattern faults in common exercises like squats, swings, and lunges.
  • Gain insight into sources of your own mobility and strength weaknesses so you can improve your own foundation.
Barbell Lifts

The Barbell is the heart of CrossFit.  Powerlifting, Olympic Lifting, and CrossFit Exercises.

  1. Low Bar Back Squat
  2. High Bar Back Squat
  3. Bench Press
  4. Front Squat
  5. Overhead Squat
  6. Thruster
  7. Deadlift
  8. Sumo Deadlift High Pull
  9. Power Hang Clean
  10. Power Hang Snatch
  11. Strict Press
  12. Push Press
  13. Jerk

CrossFit Gymnastics is bodyweight and calisthenics exercises with the pullup bar or rings.

  1. Air Squat
  2. Medball Clean
  3. Wall Ball
  4. Pushup
  5. Handstand
  6. Situp
  7. Toes 2 Bar
  8.  Pullup
  9. Chinup
  10. C2B
  11. Burpees
  12. Rowing
  13. Plyo Lunge
  14. Ring Dips
Kettlebells & Dumbbells

Learn to wield the kettlebell — build posterior strength, grip, and conditioning.

  1. Russian Kettlebell Swing
  2. American Kettlebell Swing
  3. Alternating Kettlebell Swing
  4. American Kettlebell Clean
  5. Russian Kettlebell Clean
  6. American Kettlebell Snatch
  7. Russian Kettlebell Snatch
  8. Kettlebell Turkish Getup
  9. Alternating Dumbbell Snatch
  10. Dual Dumbbell Clean & Press
  11. Kettlebell Overhead Lunge
TRX Suspension Trainer

Learn the 6 Positions of the TRX.  Learn how to adjust the TRX Suspension Trainer.  Learn how to efficiently get in and out the TRX Suspension Trainer.

  1. Row
  2. Press
  3. Cycle Jump
  4. Plyo Squat
  5. Hamstring Runner
  6. Atomic Pushup
  7. Knee Sweep
  8. Hinge
  9. Mountain Climbers
  10. Pistol Squat
  11. Cossack Lunge
  12. Body Saw
  13. Pike
  14. Power Pull

CrossFit … The Best Hour of Your Day

YouTube video

CrossFit is more than a gym, it’s a lifestyle.  CrossFit is a community of people bonded together by a shared vision of improving their health and fitness through constantly varied fitness.  CrossFit works because you are not doing it alone.  We are a pay-it-forward community. You have a team of coaches and an entire gym of friends who invest you in to succeed.

CrossFit is a Skill.  The Various Exercises Require DISCIPLINE and PATIENCE to master. We will teach you powerling, Olympic lifting, gymnastics, running, rope climbing and more. And you’ll get in the shape of your life doing it.

Building a Better Foundations

We applied science, statistics, and experience to include the key exercises you need to learn to improve in CrossFit

In Detail: We compiled a spreadsheet of the most 200 exercises CrossFit programs. We scored each exercise from 1 to 5 in terms of benefit, frequency, and difficulty.  We summed the three columns and sorted it.  We scooped the top 50 exercises from that sorted list.  With the help of our CrossFit Workout Templates Article, we built out the CrossFit Foundations workouts to teach these 50 key exercises.

The Nine Foundational Exercises of CrossFit

The 9 Fundamental Exercises of CrossFit

There are nine fundamental exercises for learning CrossFit.  This article provides you with videos, cues, scaling options, and a full technical description.  You should read this article.

The 9 Fundamental Movements are key exercises that CrossFit teaches and reinforces in it’s level I and level II training courses.  To CrossFitters, these are your bread-butter exercises.

We cover how to do these 9 exercises, why you should do them, beginner scaling options, and I even provide you my top cues so you can perform them correctly.

Finally, I finish with a list of the Top 16 CrossFit Exercises that aren’t in the Nine Fundamental Exercises.  Giving you a total of 25 CrossFit Exercises to learn and master.

Think of this as your reference manual for CrossFit Exercises.  My Coaches and I will help you master all of these exercises in Foundations.

-Coach Paul

CrossFit Workout Plans

25 CrossFit CrossFit Workout Programming Examples

A comprehensive article covering almost every type of CrossFit workout we do.  If you are a CrossFit Coach you’ll find this article very helpful for adding variation to your CrossFit Classes. If you’re new to CrossFit, this article will help you understand the various types of workouts available to your CrossFit Coach.

We cover esoteric workouts like Fight Gone Bad & Death by Reps. Workouts standards like Tabata and Hi-Low are explained in detail. And of course, we’ll share programming tips on fancier variations such as AMRAP with Buy-in.

CrossFit FAQ

Why Did We Build the CrossFit Foundations Program?

The main reason that we built the CrossFit Foundations program is to help protect our members from their own lack of experience.  Simply put, you cannot learn CrossFit technique as quickly in a group class as you can in personal training.

How Long is the CrossFit Foundations Program?

Most members start with 6 sessions of CrossFit Foundations.  If you choose to continue, you can select 4 times or 8 times a month for Foundations as private training membership.  Or, if you feel you are ready for classes, you can choose one of our CrossFit memberships.

Can I Keep A Copy of the Foundations Workout Plan?

Yes, you get an electronic copy of the program.  It’s yours to keep.

I’d Like to Work with Paul One on One. Is that Possible?

Yes, from time to, just book your session here

Join our Community Today

CrossFit Exercise Table

Request Direct Access to the Sheet


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