{"id":5302,"date":"2026-07-29T10:03:32","date_gmt":"2026-07-29T10:03:32","guid":{"rendered":"https:\/\/adnanthemes.com\/hercules\/crossfit-box-foundations\/"},"modified":"2026-08-25T17:54:10","modified_gmt":"2026-08-25T17:54:10","slug":"crossfit-box-foundations","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/hercules\/crossfit-box-foundations\/","title":{"rendered":"CrossFit Box Foundations"},"content":{"rendered":"<section class=\"hercules-suite-slider\" data-hercules-suite-slider>\n            <div class=\"hercules-suite-slider__track\">\n                                    <article class=\"hercules-suite-slider__slide is-active\" style=\"background-image:url(https:\/\/adnanthemes.com\/hercules\/wp-content\/uploads\/mediasource-lite\/images\/hercules-crossfit-box\/hercules-hercules-crossfit-box-crossfit-box-featured-pexels-5750886-scaled.jpeg)\" aria-hidden=\"false\">\n                        <span class=\"hercules-suite-slider__shade\"><\/span>\n                        <div class=\"hercules-suite-slider__content\">\n                            <span class=\"hercules-suite-kicker\">Hercules Sports &amp; Fitness<\/span>\n                            <h1>Foundations | CrossFit Box<\/h1>\n                            <p>Present the main services in a clear order so visitors can understand the goal, format and best starting point. Functional training, community workouts and performance-focused coaching for every level.<\/p>\n                            <a href=\"https:\/\/adnanthemes.com\/hercules\/crossfit-box-contact\/\" class=\"hercules-suite-button\">Start a Conversation<\/a>\n                        <\/div>\n                    <\/article>\n                                    <article class=\"hercules-suite-slider__slide\" style=\"background-image:url(https:\/\/adnanthemes.com\/hercules\/wp-content\/uploads\/mediasource-lite\/images\/hercules-modern-gym\/hercules-crossfit-strength-36389482-scaled.jpeg)\" aria-hidden=\"true\">\n                        <span class=\"hercules-suite-slider__shade\"><\/span>\n                        <div class=\"hercules-suite-slider__content\">\n                            <span class=\"hercules-suite-kicker\">Coaching, Classes and Performance<\/span>\n                            <h1>Build a routine that works for your week.<\/h1>\n                            <p>Sessions are timetabled across the week, with places you can hold in advance.<\/p>\n                            <a href=\"https:\/\/adnanthemes.com\/hercules\/crossfit-box-contact\/\" class=\"hercules-suite-button\">Start a Conversation<\/a>\n                        <\/div>\n                    <\/article>\n                                    <article class=\"hercules-suite-slider__slide\" style=\"background-image:url(https:\/\/adnanthemes.com\/hercules\/wp-content\/uploads\/mediasource-lite\/images\/hercules-bodybuilding-club\/hercules-hercules-bodybuilding-club-muscular-athlete-strength-workout-transf-pexels-5327524-scaled.jpeg)\" aria-hidden=\"true\">\n                        <span class=\"hercules-suite-slider__shade\"><\/span>\n                        <div class=\"hercules-suite-slider__content\">\n                            <span class=\"hercules-suite-kicker\">Book, Train, Progress<\/span>\n                            <h1>Start where you are. Progress from there.<\/h1>\n                            <p>Coaches track what you lift, run and repeat, so the next block is planned on evidence.<\/p>\n                            <a href=\"https:\/\/adnanthemes.com\/hercules\/crossfit-box-contact\/\" class=\"hercules-suite-button\">Start a Conversation<\/a>\n                        <\/div>\n                    <\/article>\n                            <\/div>\n            <div class=\"hercules-suite-slider__nav\"><button type=\"button\" data-slider-prev aria-label=\"Previous slide\">\u2039<\/button><button type=\"button\" data-slider-next aria-label=\"Next slide\">\u203a<\/button><\/div>        <\/section>\n        <main class=\"hercules-niche-page hercules-niche-page--foundations\" data-builder=\"classic\"><\/p>\n<section class=\"hercules-niche-section\">\n<div class=\"hercules-niche-container\">\n<header class=\"hercules-niche-heading\"><span>Foundations<\/span><\/p>\n<h2>Four sessions before you join a class. No exceptions.<\/h2>\n<p>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.<\/p>\n<\/header>\n<div class=\"hercules-niche-levels\">\n<article class=\"hercules-niche-level\">\n<h3>Session 1 \u2014 Squat and hinge<\/h3>\n<p>Air squat, front squat and deadlift with a bar you can actually move. Nothing is loaded until the shape is right.<\/p>\n<div class=\"hercules-niche-level__side\"><span class=\"hercules-niche-level__tag\">Start here<\/span><span class=\"hercules-niche-level__meter\" role=\"img\" aria-label=\"Intensity 1 of 4\"><i class=\"is-on\"><\/i><i class=\"\"><\/i><i class=\"\"><\/i><i class=\"\"><\/i><\/span><span class=\"hercules-niche-level__note\">75 minutes<\/span><\/div>\n<\/article>\n<article class=\"hercules-niche-level\">\n<h3>Session 2 \u2014 Press and pull<\/h3>\n<p>Strict press, push press and the scaling ladder for pull-ups, from ring rows upward.<\/p>\n<div class=\"hercules-niche-level__side\"><span class=\"hercules-niche-level__tag\">Upper body<\/span><span class=\"hercules-niche-level__meter\" role=\"img\" aria-label=\"Intensity 2 of 4\"><i class=\"is-on\"><\/i><i class=\"is-on\"><\/i><i class=\"\"><\/i><i class=\"\"><\/i><\/span><span class=\"hercules-niche-level__note\">75 minutes<\/span><\/div>\n<\/article>\n<article class=\"hercules-niche-level\">\n<h3>Session 3 \u2014 Olympic lifts<\/h3>\n<p>Clean and snatch broken into positions. The longest session because it is the one most people find hardest.<\/p>\n<div class=\"hercules-niche-level__side\"><span class=\"hercules-niche-level__tag\">Technical<\/span><span class=\"hercules-niche-level__meter\" role=\"img\" aria-label=\"Intensity 3 of 4\"><i class=\"is-on\"><\/i><i class=\"is-on\"><\/i><i class=\"is-on\"><\/i><i class=\"\"><\/i><\/span><span class=\"hercules-niche-level__note\">90 minutes<\/span><\/div>\n<\/article>\n<article class=\"hercules-niche-level\">\n<h3>Session 4 \u2014 Put it together<\/h3>\n<p>A short scaled workout using everything from the first three sessions, coached the way a normal class runs.<\/p>\n<div class=\"hercules-niche-level__side\"><span class=\"hercules-niche-level__tag\">First workout<\/span><span class=\"hercules-niche-level__meter\" role=\"img\" aria-label=\"Intensity 3 of 4\"><i class=\"is-on\"><\/i><i class=\"is-on\"><\/i><i class=\"is-on\"><\/i><i class=\"\"><\/i><\/span><span class=\"hercules-niche-level__note\">75 minutes<\/span><\/div>\n<\/article>\n<article class=\"hercules-niche-level\">\n<h3>First month in class<\/h3>\n<p>You keep a foundations tag on the whiteboard for a month so every coach knows to check in on you.<\/p>\n<div class=\"hercules-niche-level__side\"><span class=\"hercules-niche-level__tag\">After the course<\/span><span class=\"hercules-niche-level__meter\" role=\"img\" aria-label=\"Intensity 2 of 4\"><i class=\"is-on\"><\/i><i class=\"is-on\"><\/i><i class=\"\"><\/i><i class=\"\"><\/i><\/span><span class=\"hercules-niche-level__note\">Ongoing<\/span><\/div>\n<\/article>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"hercules-niche-section is-soft\">\n<div class=\"hercules-niche-container hercules-niche-split\">\n<div><span class=\"hercules-niche-kicker\">Why it is compulsory<\/span><\/p>\n<h2>The alternative did not work.<\/h2>\n<p>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.<\/p>\n<ul class=\"hercules-niche-checks\">\n<li>Four sessions, run in small groups of six<\/li>\n<li>Included free with your first month<\/li>\n<li>Experienced athletes do it too, at their own pace<\/li>\n<li>Retake any session at no cost if you want to<\/li>\n<\/ul>\n<\/div>\n<ol class=\"hercules-niche-steps\">\n<li><strong>Book<\/strong><span>Courses start every fortnight, evenings and Saturdays.<\/span><\/li>\n<li><strong>Attend<\/strong><span>Four sessions across two weeks.<\/span><\/li>\n<li><strong>Join<\/strong><span>Straight into normal classes with a tag on the board.<\/span><\/li>\n<\/ol>\n<\/div>\n<\/section>\n<section class=\"hercules-niche-section\">\n<div class=\"hercules-niche-container\">\n<header class=\"hercules-niche-heading\"><span>In the room<\/span><\/p>\n<h2>Groups of six, so the coach sees every rep.<\/h2>\n<\/p>\n<\/header>\n<div class=\"hercules-niche-media\">\n<figure><img decoding=\"async\" src=\"https:\/\/adnanthemes.com\/hercules\/wp-content\/uploads\/mediasource-lite\/images\/hercules-crossfit-box\/hercules-hercules-crossfit-box-crossfit-box-foundations-pexels-7676548.jpeg\" alt=\"Outdoor Bootcamp strength challenge session\" loading=\"lazy\"><figcaption>A Foundations group mid-session<\/figcaption><\/figure>\n<figure><img decoding=\"async\" src=\"https:\/\/adnanthemes.com\/hercules\/wp-content\/uploads\/mediasource-lite\/images\/hercules-crossfit-box\/hercules-hercules-crossfit-box-crossfit-box-foundations-pexels-37972529.jpeg\" alt=\"Loading only once the shape holds\" loading=\"lazy\"><figcaption>Loading only once the shape holds<\/figcaption><\/figure>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"hercules-niche-section is-compact\">\n<div class=\"hercules-niche-container\">\n<div class=\"hercules-niche-faq\">\n<h2>Foundations questions<\/h2>\n<details>\n<summary>I have trained CrossFit before, do I still need it?<\/summary>\n<p>Yes, and it is usually quicker. It also lets a coach see how you move before you are in a busy class.<\/p>\n<\/details>\n<details>\n<summary>What does it cost?<\/summary>\n<p>Nothing on top of your first month. It is included.<\/p>\n<\/details>\n<details>\n<summary>What if I miss a session?<\/summary>\n<p>Pick it up on the next course at no cost. Nobody moves on with a gap.<\/p>\n<\/details>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"hercules-niche-cta\">\n<div class=\"hercules-niche-container\"><span>Next step<\/span><\/p>\n<h2>Book the next course.<\/h2>\n<p>Courses start every fortnight and take six people.<\/p>\n<p><a href=\"https:\/\/adnanthemes.com\/hercules\/crossfit-box-contact\/\">Book Foundations<\/a><\/div>\n<\/section>\n<p><\/main><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Functional training, community workouts and performance-focused coaching for every level. Foundations details.<\/p>\n","protected":false},"author":1,"featured_media":10857,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/template-builder.php","meta":{"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","_hercules_seo_title":"CrossFit Box Foundations | Hercules WordPress Theme","_hercules_seo_description":"Explore the Foundations page for CrossFit Box, with clear details, responsive sections, useful links and editable WordPress builder content.","_hercules_header_layout_id":3801,"_hercules_footer_layout_id":3802,"_hercules_page_builder":"classic","footnotes":""},"class_list":["post-5302","page","type-page","status-publish","has-post-thumbnail","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages\/5302","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/comments?post=5302"}],"version-history":[{"count":4,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages\/5302\/revisions"}],"predecessor-version":[{"id":10856,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/pages\/5302\/revisions\/10856"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/media\/10857"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/hercules\/wp-json\/wp\/v2\/media?parent=5302"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}