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CFL Foundations Course


CFL Foundations is required for anyone who is new to CrossFit.  This is a four session course with a coach.  In these sessions we break down each movement teaching you what we are looking for, and how to perform them.  We will also work on mobility so that we can get your body moving safe and efficiently.  These are introductory workouts to perpare you for the dynamics of a class setting.  


The purpose of CFL Foundations course is to teach you the nine essential elements of CrossFit and all about proper form. No matter how experienced you are, these are valuable and worth the time and money. Even if you think you have perfect form on your squats, deadlifts and/or overhead presses, it's amazing what can be fixed when you have a trained set of eyes watching you.


We will coach proper mechanics and techniques at relatively light loads. You will be consistent with those mechanics. We don’t coach for good, but PERFECT form. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. 


If you're an experienced CrossFitter we require only a "test-out" baseline workout.




WODs and Open Gym



Show Off Saturdays


What are weekends for?


Friends and family. And of course some fun! We welcome you, every Saturday at 9am, to invite a friend or family member to join you, and maybe show off a little!


Following our Saturday WOD, there is a lifting seminar/class free to all members! Non-members are welcome to join for $15.


Class Descriptions

The WOD takes anywhere from 45min - to an hour. Everyone starts at the same time, there are CrossFit certified instructors walking around correcting form and pushing you. Not to mention, everyone is supporting everyone.


The class will be broken up into four sections.

  • Dynamic warm up – not jogging on a treadmill for 5 minutes, but jumps, jumping jacks, jump rope, squats, push ups, lunges, pull ups.  Functional movements, stretches, and mobility work that compliment the movements you’ll be doing in the workout that day.  

  • Skill/Strength work: If it’s a strength day, then you’ll work on a pure strength movement (like squats or deadlifts). If it’s not a strength day, then you’ll work on a skill and try to improve, like pistols (one-legged squats) or muscle ups.

  • WOD: the workout of the day. This is where you’ll be told to do a certain number of reps of particular exercises as quickly as possible, or you’ll have a set time limit to do as many of a certain exercise as possible.

  • Cool down and stretching. Either as a group, or on your own.


Open Gym is a time for you to do what you want. There is no class structure. This is a great time to work on your weaknesses and take advantage of some more one-on-one time with a Certified CrossFit Instructor.

Start Here

Workout, on us!


Join us for a free workout! Be apart of the class, feel the adrenaline, hear your "teammates" cheering you on, and see everyone working to become better than they were yesterday. Warning: it's addicting.


Join us during any of our class times: 5am, 6am, 12pm, 5pm, or 6pm. We're located off Agency St. behind Rheinschmidt Tile and Marble (1104 E Agency St). When you think you've gone too far, keep going! We're the warehouse farthest back. Just like we like it. Rugged.


Out-of-towner visiting? Join us! $15 drop-in fee, or a t-shirt from your home box!

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