CrossFit Philosophy — CrossFit is more than just a workout, it can change your life if you let it. CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. It can help you accomplish any goal, from improved health to weight loss to better performance.

What is CrossFit Foundations?


At CFSD, we believe that every member deserves the best individualized coaching, each time the walk in the door. Regardless of whether you have been doing CrossFit for several years or several weeks, you will receive coaching, feedback, and instruction on a daily basis.

In order to prepare new CrossFit members for group classes and to ensure our quality of coaching is maintained, we ask members that are new to CrossFit to take 3 Foundations Classes before joining our regular classes. Our Foundations classes are 1-on-1 with a coach and are designed to acclimate each individual to the fundamental movements and concepts of CrossFit, teach the barbell lifts and ready athletes for participation in our regular CrossFit classes.

Before members can attend our CrossFit Group Classes, everyone must complete our Foundations program. The Foundations program is a formal education in the philosophy, principles, and functional movements of the CrossFit method of fitness. Taking the time to learn proper form and technique minimizes the risk of injury and makes training much more fun and effective.

Our hands on instruction portions will teach you CrossFit’s 9 Foundational movements, as well as many basic gymnastic and calisthenic-oriented movements that we feel are rudimentary to our program. All the major lifts and movements will be taught with an emphasis on technical proficiency. Basic homework assignments will also be assigned which will assist in your education and success within our Group Classes.

After your first Foundations class, you are permitted to begin training the everyday WODs with our other members on days of your choosing, though workouts will be scaled down to your education and fitness level. You are required to continue and complete the Foundation program per the established schedule.

We offer two different paths for Foundations: a Group option and a Private option.


Group Foundations meets for a total of 3 classes during the 1st week of your membership and are included in the cost of your 1st month. Classes meet Monday and Wednesday at 6pm and Saturday at 830am for one hour. Group foundations is appropriate for injury free individuals with basic athletic abilities. Each class will cover 3-4 new movements and then end with a short workout. Class size is limited to 4 people.  


If Group Foundations doesn't fit your schedule or if you're looking for a more individualized approach, private Foundations classes are great alternative.  This is a good choice for people who want to start at their own pace because of existing medical issues, who will need more personalized attention.  This 3-class cycle costs $249 including the 1st month of membership.  Private foundations will cover all the same information as the Group class, but will be individualized for your needs and schedule. We also offer Semi-Private cycles if you and your spouse or a few friends want to complete a cycle together. Contact us to schedule your Private Foundations course.

Commitment: Attending all sessions is very important, since these sessions build on each other. If you need to skip a session, you will have the opportunity to make it up the following week. If you are unable to make the specified day/time you can make it up in a private session with an instructor (at an add'l cost). If you know in advance you cannot make all three sessions, please come and talk with us and we can schedule you for a private foundations course that is more suitable to your schedule.

Intro Class Movements/Videos
 Foundations Class #1 Movements/Videos
 Foundations Class #2 Movements/Videos
 Foundations Class #2 Movements/Videos