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Foundations is an introductory course that will expose you to the movements that we regularly perform, explain the why behind our program, and will clarify what it truly means to “eat clean.”

To be nerdy, CrossFit is constantly varied functional movement performed at a high intensity. In English, that means we do a bunch of different workouts, comprised of bodyweight and free-weight workouts, that we push ourselves as hard as we want to that day.

Anyone who is new to CrossFit has to take Foundations. We strive to move with virtuosity, which means doing the common uncommonly well. The best place to learn new skills and hone your abilities is in a one-on-one setting.

Foundations costs $199. That gets you your Foundations Month. You have 30 days to complete your 4 sessions. If you finish your sessions before the month is up, which is most  common, then you can start taking classes until the end of those 30 days. For instance, you start Foundations on February 2nd, and you finish the fourth session on February 11th, you can start taking classes until March 1st. Then you will start paying a membership.

Each Foundations session is set up to flow just like our classes do. Each day starts off with a general warm-up, like 2 minutes on a stationary bike or perhaps a short run to get the heart pumping. Then, there is a specific warm-up that involves more moving and stretching. Next, you will learn the skills for the day. This portion makes up the bulk of the hour. After you feel confident in the new movements, we cap the day off with a little workout.

Absolutely anything you feel comfortable in. We will be getting up and down from the floor and moving a lot. You will sweat. In the nicer months, we may work outside if the weather permits. There are tons of CrossFit-specific clothes and shoes but you do not need any of those for Foundations. However, if you are looking to upgrade the wardrobe, we can point you to the right direction.

Ok, awesome! Welcome to your new home. “Doing CrossFit before” means you’ve done the introductory course at another CrossFit Gym and then you were an active member there for at least 3 months. If that’s the case you can do a Test-out. All that is is a formal way to start at our gym. It’s an hour-long session where you will do a benchmark to officially be welcomed into our community. “My buddy showed me some moves in his garage,” or “I’ve watched all the videos online” are great but we still suggest you take Foundations, if that’s the extent of your experience.

We are sorry to hear that but it’s not a problem. The beauty of CrossFit is that it can be adjusted, scaled, or modified to fit anyone’s needs. In Foundations, we can come up with a plan on how to accommodate any injuries or limitations you currently or permanently have.

Anything done incorrectly can be dangerous. By going through Foundations, you are learning the correct way to move and approach workouts. Once in classes, you are under the watchful eye of a coach whose sole purpose is to push you outside your comfort zone while maintaining a safe environment. CrossFit done correctly is not dangerous.

Boom! Welcome to the family. To sign up for Foundations, send an email to contact@reddevcrossfit.com. We will then schedule your 4 sessions at your convenience. Let us know what times work best for you. And we look forward to working with you!

One-on-One Foundations


For 30 days including 4 Foundations sessions

We’ll connect you with a coach to schedule times and dates that work for you!

To get started, send us a note at contact@reddevilcrossfit.com or click the button below.

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