Alpine Ranch CrossFit requires the completion of a Foundations Course. This course is designed as an introduction to our gym as well as teaching basic proper mechanics in gymnastics, body weight movements & weightlifting. Foundations '1' & Foundations '2' are approximately 1.5 hours in length and must be completed within a two week period.
Those with prior CrossFit experience may opt out of the foundations course after proof of proper body mechanics in each of '10' skills.
Each day you will be presented with discussion and lessons on movements, scaled to your ability.
Foundations will be scheduled after your 1st week free & after you have signed up & paid for your 1st month. You may attend classes before and between your scheduled Foundations.
There is NO additional fee for Foundations. It is included in your 1st month at $75.00. However, if you schedule a date for Foundations and fail to show, you will be charged a fee.
Discussion- You will meet the coaches and be familiarized with the gym and equipment. We will discuss CrossFit as a fitness standard, CrossFit terminology, aerobic vs anaerobic exercise, diet & weight loss, and gym etiquette.
Movements- Press, Push Press, Push Jerk & Front Squat
Discussion- We will discuss muscle soreness, proper stretching techniques (Mobility) and use of supplements in your diet.
Movements- Review of Foundations #1. Then, Deadlift, Overhead Squat, Snatch, Clean, & the Burgener Warm-Up.
In addition too & during regularly scheduled classes you will be instructed and evaluated on the following movements-
Kettle Bell Swing
Knees to Elbows
Toes to Bar
Concept II Rower
You will also learn how to properly scale movements to fit your ability. An example would be substituting Box Jumps for Box Step Ups.
Once you have shown you can perform all the above movements safely, you will be a proud graduate of Foundations. Does this mean you are free from further evaluation? Absolutely not. You will be coached every single class you attend to ensure your movements are safe and functional.
At Alpine Ranch CrossFit weight on the bar is a reward!