CrossFit Queens Foundations Program

Welcome to the CrossFit Queens Foundations Program.  This program consists of eight classes, meeting two times a week.  Mechanics, form and technique of the 9 core movements that CrossFit uses are the focus. You’ll also be introduced to managing intensity and appropriate scaling methods for our movements while building a base of strength and conditioning.  Class is limited to 8 people per cycle to ensure a high level of personal attention from our coaches.

You will learn our 9 core movements:
Basic movements
The squat
Standing press
Dead lift

Intermediate movements (building on the basics)
Front squat
Push press
Sumo dead lift high pull

Advanced movements (require a higher skill and strength)
Overhead squat
Push jerk
The clean

You’ll also be introduced to moves like the kipping pull up, burpee, kettle bell swing, wall ball and the thruster.

Classes will meet in January starting on February 7, 2012 and will meet on Tuesday and Thursday at 7am or Tuesday and Thursday at 8pm . Upon completion of foundations and demonstrating with profeciency the nine foundational movements, you will be able to attend regular Crossfit classes.

Register for the next Foundations cycle here.

If the schedule doesn’t work for you but you would still like to participate in the program, please email us for available options.  Because we understand there are some things you just can’t schedule around, you’re allowed 2 missed classes before having to schedule private sessions to successfully complete the program.  You will be responsible for missed material.  Let us know ahead of time which classes you’ll miss and we can discuss options to make up the material.

Suggested reading:

Understanding CrossFit
What is Fitness?
CrossFit Foundations
CrossFit Nutrition Perscription
CrossFit Journal 21: The Zone
CrossFit Journal 15: Avoiding Metabolic Derangement