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.
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
- Russian Kettlebell Swing
- American Kettlebell Swing
- Alternating Kettlebell Swing
- American Kettlebell Clean
- Russian Kettlebell Clean
- American Kettlebell Snatch
- Russian Kettlebell Snatch
- Kettlebell Turkish Getup
- Alternating Dumbbell Snatch
- Dual Dumbbell Clean & Press
- Kettlebell Overhead Lunge
Squat & Bench: how to setup the rack and safeties. When and how to use clips.
- Low Bar Back Squat
- High Bar Back Squat
- Bench Press
- Front Squat
- Overhead Squat
- Thruster
- Deadlift
- Sumo Deadlift High Pull
- Power Hang Clean
- Power Hang Snatch
- Strict Press
- Push Press
- 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.
- Air Squat
- Medball Clean
- Wall Ball
- Pushup
- Handstand
- Situp
- Toes 2 Bar
- Pullup
- Chinup
- C2B
- Burpees
- Rowing
- Plyo Lunge
- 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.
- Row
- Press
- Cycle Jump
- Plyo Squat
- Hamstring Runner
- Atomic Pushup
- Knee Sweep
- Hinge
- Mountain Climbers
- Pistol Squat
- Cossack Lunge
- Body Saw
- Pike
- 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.
Powerlifting: 3 x 5 Sets: Low Bar Back Squat
—
3 Rounds: Each For Time:
- 40 Russian Two Hand Kettlebell Swings
- 30 TRX Hamstring Curl
2 Minute Rest between Rounds
CrossFit: Target 22 Minutes
For time: Five rounds of:
- 400-meter run and
- 15 overhead squats (95/65lb).
—
Front Squat: 3 x 5.
Target 16 Minutes
For time: 30 Hang Power Snatches (135/95lb).
—
Mobility: Overhead Mobs & Squat Mobs
5 x 3 Split Jerk
—
Tabata:
TRX Plyo Squat
—
Tabata:
Rip Trainer Plyo Row
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
Why a CrossFit Foundations Program?
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
- Russian Kettlebell Swing
- American Kettlebell Swing
- Alternating Kettlebell Swing
- American Kettlebell Clean
- Russian Kettlebell Clean
- American Kettlebell Snatch
- Russian Kettlebell Snatch
- Kettlebell Turkish Getup
- Alternating Dumbbell Snatch
- Dual Dumbbell Clean & Press
- Kettlebell Overhead Lunge
Squat & Bench: how to setup the rack and safeties. When and how to use clips.
- Low Bar Back Squat
- High Bar Back Squat
- Bench Press
- Front Squat
- Overhead Squat
- Thruster
- Deadlift
- Sumo Deadlift High Pull
- Power Hang Clean
- Power Hang Snatch
- Strict Press
- Push Press
- 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.
- Air Squat
- Medball Clean
- Wall Ball
- Pushup
- Handstand
- Situp
- Toes 2 Bar
- Pullup
- Chinup
- C2B
- Burpees
- Rowing
- Plyo Lunge
- 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.
- Row
- Press
- Cycle Jump
- Plyo Squat
- Hamstring Runner
- Atomic Pushup
- Knee Sweep
- Hinge
- Mountain Climbers
- Pistol Squat
- Cossack Lunge
- Body Saw
- Pike
- 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.
Powerlifting: 3 x 5 Sets: Low Bar Back Squat
—
3 Rounds: Each For Time:
- 40 Russian Two Hand Kettlebell Swings
- 30 TRX Hamstring Curl
2 Minute Rest between Rounds
CrossFit: Target 22 Minutes
For time: Five rounds of:
- 400-meter run and
- 15 overhead squats (95/65lb).
—
Front Squat: 3 x 5.
Target 16 Minutes
For time: 30 Hang Power Snatches (135/95lb).
—
Mobility: Overhead Mobs & Squat Mobs
5 x 3 Split Jerk
—
Tabata:
TRX Plyo Squat
—
Tabata:
Rip Trainer Plyo Row
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
Why a CrossFit Foundations Program?
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