Four sessions before you join a class. No exceptions.
We made this compulsory in 2019 because people were arriving mid-workout, copying whoever was nearest and getting hurt. Everyone does it, including athletes coming from another box.
Session 1 — Squat and hinge
Air squat, front squat and deadlift with a bar you can actually move. Nothing is loaded until the shape is right.
Start here75 minutes
Session 2 — Press and pull
Strict press, push press and the scaling ladder for pull-ups, from ring rows upward.
Upper body75 minutes
Session 3 — Olympic lifts
Clean and snatch broken into positions. The longest session because it is the one most people find hardest.
Technical90 minutes
Session 4 — Put it together
A short scaled workout using everything from the first three sessions, coached the way a normal class runs.
First workout75 minutes
First month in class
You keep a foundations tag on the whiteboard for a month so every coach knows to check in on you.
After the courseOngoing
Why it is compulsory
The alternative did not work.
Before 2019 we let people join classes straight away with a coach keeping an eye out. It went wrong often enough that we stopped. Nobody has been injured in their first month since.
- Four sessions, run in small groups of six
- Included free with your first month
- Experienced athletes do it too, at their own pace
- Retake any session at no cost if you want to
- BookCourses start every fortnight, evenings and Saturdays.
- AttendFour sessions across two weeks.
- JoinStraight into normal classes with a tag on the board.
Groups of six, so the coach sees every rep.
Foundations questions
I have trained CrossFit before, do I still need it?
Yes, and it is usually quicker. It also lets a coach see how you move before you are in a busy class.
What does it cost?
Nothing on top of your first month. It is included.
What if I miss a session?
Pick it up on the next course at no cost. Nobody moves on with a gap.