CrossFit Foundations

From $70.00 per session

Learn CrossFit safely by getting one on one personal training. All workouts will be scaled and adapted to your strength, technique, and mobility. CrossFit Foundations methodically teaches you the essential techniques of CrossFit in a safe and exciting format.

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CrossFit Foundations Private Training

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 totally be out of shape.

Get Your First 4 Sessions Free

Get four free foundation private classes, when you signup for our Combo Unlimited Membership.

CrossFit Foundations: Learn 52 Exercises

We know that some exercises and techniques are harder for new members to learn.  We built our CrossFit Foundations program from scratch to teach you the key exercises of CrossFit and TRX.  You’ll learn everything from how to setup a rack, how to perform the Olympic snatch, swing a kettlebell, and scale the handstand.  Already have a strong fitness foundation?  Our personal training program focuses on the techniques and exercises that you don’t know.
  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

Squat & Bench: how to setup the rack and safeties.  When and how to use clips.

  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

Learning how to setup a band for pullups, dips, chinups.  Scaling the plyo lunge.  Finding parallel on the squat.  How to use chalk properly.

  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

Learning the 6 Positions.  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 Foundations Sample Workouts

There are 20 unique WODS (workout of the day) in our CrossFit Foundations program.  Here are 4 samples CrossFit workouts you can preview.

CrossFit FAQ

There are 20 workouts in the program.  They are designed to be done 3 times.

We provide access to the whole CrossFit Foundations program through our Personal Training Program Service.

We have various personal training memberships.  We offer both in-person & virtual personal training options.

We have about 60 programs to choose from at Sand and Steel.  You can view the whole list here.  As part of our assessment process, we handle selecting the appropriate program for you and then seamlessly scale it to you.

With our new CrossFit Foundations Program, we will focus on teaching you how to properly execute the most common CrossFit and TRX exercises.  In building the program, I compiled a list of the most 100 exercises I personally program and a list of the top 100 exercises CrossFit.com programs (to this day, I’m not sure why CrossFit loves the barbell sumo deadlift high pull … but I digress…).

With the list of 200 exercises, I then scored each exercise from 1 to 5 in terms of importance and difficulty (1-5).  Importance meaning how important the exercise is for improving your overall fitness capacity.  Difficulty meaning how frequently I observe technique errors in the exercise.  I summed both columns and then clicked sort.  I scooped the top 50 exercises from that sorted list.  Using the CrossFit Workout Templates post I wrote, I built out 20 new workouts that use all 50 of these exercises.

The main reason that I 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.

As this CrossFit Foundations article mentions, you can either select do this program through our Personal Training Service or through our programming only option

The program will be on you SugarWOD account.  The reason you can’t see it right now is because it’s a private track program.

CrossFit Foundations: Personal Training Options

Our CrossFit Foundations Membership is available in a personal training format and a program only format. 

Bonus Content: CrossFit Beginner Exercises

CrossFit leads to injuries when athletes don’t spend the money / time getting individual coaching to learn how to exercise properly. They blame CrossFit, but it’s their own impatience with learning the fundamentals that leads to injury. I built the CrossFit Foundations Program to methodically force our coaches and athletes to learn all the essential techniques of CrossFit before rushing into the Expert level programming in classes. If you value mastering the fundamentals of CrossFit exercises, the CrossFit Foundations program is your best choice.
 

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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 totally be out of shape.

Get Your First 4 Sessions Free

Get four free foundation private classes, when you signup for our Combo Unlimited Membership.

CrossFit Foundations: Learn 52 Exercises

We know that some exercises and techniques are harder for new members to learn.  We built our CrossFit Foundations program from scratch to teach you the key exercises of CrossFit and TRX.  You’ll learn everything from how to setup a rack, how to perform the Olympic snatch, swing a kettlebell, and scale the handstand.  Already have a strong fitness foundation?  Our personal training program focuses on the techniques and exercises that you don’t know.
  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

Squat & Bench: how to setup the rack and safeties.  When and how to use clips.

  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

Learning how to setup a band for pullups, dips, chinups.  Scaling the plyo lunge.  Finding parallel on the squat.  How to use chalk properly.

  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

Learning the 6 Positions.  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 Foundations Sample Workouts

There are 20 unique WODS (workout of the day) in our CrossFit Foundations program.  Here are 4 samples CrossFit workouts you can preview.

CrossFit FAQ

There are 20 workouts in the program.  They are designed to be done 3 times.

We provide access to the whole CrossFit Foundations program through our Personal Training Program Service.

We have various personal training memberships.  We offer both in-person & virtual personal training options.

We have about 60 programs to choose from at Sand and Steel.  You can view the whole list here.  As part of our assessment process, we handle selecting the appropriate program for you and then seamlessly scale it to you.

With our new CrossFit Foundations Program, we will focus on teaching you how to properly execute the most common CrossFit and TRX exercises.  In building the program, I compiled a list of the most 100 exercises I personally program and a list of the top 100 exercises CrossFit.com programs (to this day, I’m not sure why CrossFit loves the barbell sumo deadlift high pull … but I digress…).

With the list of 200 exercises, I then scored each exercise from 1 to 5 in terms of importance and difficulty (1-5).  Importance meaning how important the exercise is for improving your overall fitness capacity.  Difficulty meaning how frequently I observe technique errors in the exercise.  I summed both columns and then clicked sort.  I scooped the top 50 exercises from that sorted list.  Using the CrossFit Workout Templates post I wrote, I built out 20 new workouts that use all 50 of these exercises.

The main reason that I 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.

As this CrossFit Foundations article mentions, you can either select do this program through our Personal Training Service or through our programming only option

The program will be on you SugarWOD account.  The reason you can’t see it right now is because it’s a private track program.

CrossFit Foundations: Personal Training Options

Our CrossFit Foundations Membership is available in a personal training format and a program only format. 

Bonus Content: CrossFit Beginner Exercises

CrossFit leads to injuries when athletes don’t spend the money / time getting individual coaching to learn how to exercise properly. They blame CrossFit, but it’s their own impatience with learning the fundamentals that leads to injury. I built the CrossFit Foundations Program to methodically force our coaches and athletes to learn all the essential techniques of CrossFit before rushing into the Expert level programming in classes. If you value mastering the fundamentals of CrossFit exercises, the CrossFit Foundations program is your best choice.
 
CrossFit Foundations
CrossFit Foundations
From $70.00 per session