Step 2: Foundations

Welcome to Step 2!

The Foundations Course is required before entering into our group CrossFit classes. Attendance to all classes is imperative to your progress. We have a couple options to best suit your schedule: Group or Individual Sessions.

During the Foundations course, our goal is to introduce you to the fundamental movements you will see in our regular CrossFit classes, to spend time discussing the role of nutrition, and to find out a little about you.

We will introduce the correct technique & discuss range of motion requirements for:

  • Squats: air squat, back squat, front squat, overhead squat
  • Presses: shoulder press, push press
  • Hip Hinge: deadlift, romanian deadlift, kettlbell swings
  • Gymnastics: pull-up, push-up, burpee, handstands
  • Olympic Movements: discuss the clean & jerk and snatch which are movements you will be introduced to later in our group classes
  • Other common movements: rowing, jump rope, thrusters, wall ball, box jumps

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

We will also briefly overview the concept of the Paleo Diet.  Nutrition is often overlooked when training, but to us it is the foundation of fitness.  Though you don’t need to follow a nutritional program to be a part of CrossFit Uncommon, we want you to look and feel good.

  • What does a typical class look like?

    A typical Foundations class will include the following:

    • short warm-up
    • review of past movements
    • techniques to improve flexibility
    • a new movement will be introduced each class
    • a workout encompassing the new movements learned that day
  • What if I have to miss a class?
    We understand that life is busy and you may have to miss a class.  Here are your options:
    • 1 class:  You will need to schedule an individual session with one of our coaches.  This additional session will cost $20 and will take around 30 minutes.
    • 2 classes:  You will need to schedule an individual session with one of our coaches.  This additional session will cost $40 and will take around 45minutes.
    • More than 2 classes:  Please contact us about scheduling Individual Sessions which will be more flexible for your schedule!

    If you will be missing 1 or 2 classes – once you register for the Group Course, please email us and let us know which classes you will be missing.

Individual Sessions
$50/session
3-4 Sessions
Start when convenient for you!

2017 Course Dates

  • January 10th – 21st meeting Tuesday & Thursday Evenings at 6:30pm & Saturday at 8:00am
  • February 7th – 18th meeting Tuesday & Thursday Mornings at 6:00am & Saturday at 8:00am
  • March:  No Scheduled Group Foundations Course – please email us if interested in getting started with Individual Sessions.
  • April 11th – 22nd meeting Tuesday & Thursday Evenings at 6:30pm & Saturday Mornings at 8:00am
  • May:  No Scheduled Group Foundations Course – please email us if interested in getting started with Individual Sessions.
  • June 5th – 15th meeting Tuesday & Thursday Mornings at 6:00am & Saturday Morning at 8:00am
  • July:  No Scheduled Group Foundations Course – please email us if interested in getting started with Individual Sessions.
  • August:  No Scheduled Group Foundations Course – please email us if interested in getting started with Individual Sessions.