Foundations

Effective May 2nd, 2011
To get started at Transition CrossFit you must complete the Foundations program. This program is created to teach you the basics of CrossFit. It will also allow you to transition into the day to day programming safely and easily. These sessions will teach you what you need to know and will allow you to become part of our community with ease. Our movements can be complicated and dangerous if done improperly. The Foundation program will ensure your safety while you learn and improve your abilities. These 5 sessions must be completed prior to joining the regular classes. If you have trouble with some of these movements you may be asked to do some of the sessions twice before moving into the regular classes. No addition cost will be added for doing a session twice.

Session 1
Squats: air squat, back squat,
Push-up
Pull-up and Kipping pull-up
Rowing with the Concept II rower
Short CrossFit workout so you can see what it’s like!
Questions and Answers

Session 2

Deadlift
Sumdo deadlift high pull
Presses: shoulder press, push press, push jerk
Short Workout
Questions and Answers

Session3

Medicine ball clean
Barbell clean
Ring row
Ring dip
Snatch
Short Workout

Session 4

Front squat
Overhead squat
Bailing/ Weightlifting safety
Double Unders
Lunges
Burpees
Short workout
Questions and Answers

Session 5

Review and skill practice for any skills not yet done to Standards.
Workout
Questions and answers