Step 2: Foundations

Welcome to Step 2!

Foundations is required before entering into our group CrossFit classes. Attendance to all sessions/classes is imperative to your progress.

The primary option for completing Step 2: Foundations is Individual Sessions.

Occasionally a Group Class Option may be offered – we will note the dates & times of this course under the section to the right. If no date is noted, Individual Sessions are the only option available.

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.

Individual Session Option FAQ

  • How many individual sessions does it take?

    Generally 3 – 4 options.  Upon emailing, we will schedule 3 sessions and if a 4th is determined to be needed by the coach that will be scheduled later.

  • When are the Individual Sessions scheduled?

    This is the beauty of Individual Sessions.  These can be schedule at a time convenient for you and one of our coaches.  We generally try to schedule the 3 sessions over a week or two.  After these sessions, you will be prepared to jump into our Group Classes.

  • What information is needed to get started?

Group Course Option FAQ

  • 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.

  • Section

    1.     Email (used to login to our online scheduler)

    2.     Cellphone

    3.     Home Address

    4.     Birthdate

    5.     Medical Conditions/Injuries we should be aware of

    6.     Emergency Contact Name & Phone Number

    7.     What  days & times generally work for you schedule.

    8.     How did you hear about CrossFit Uncommon?

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