Foundation CrossFit offers a variety of classes to fit your specific needs. Our program has evolved to bring you additional benefits of a well-rounded fitness program, with CrossFit being the primary multi-disciplinary practice.
In each of our classes, our focus is on developing mechanics, building consistency over time, and then increasing intensity relative to the individual. This keeps our fitness focused, effective, and fun!
We take the guesswork out of your workouts and educate your movement style with constantly varied, functional workouts that give you the results you’ve been looking for, and have fun while doing it!
By providing modification and intensification options to each individual, we strive to maintain an effective, fun, and safe fitness environment for everyone.
WHAT WE DO IN THIS CLASS:
The CrossFit program is a strength and conditioning system based on constantly varied, functional movements executed at a relatively high intensity. It simultaneously incorporates gymnastics, metabolic conditioning (“cardio”), powerlifting, and Olympic weightlifting into one exercise routine. These are one-hour classes consisting mostly of the following four components:
1) WARM UP
2) SKILL DEVELOPMENT
3) WOD (WORKOUT OF THE DAY)
4) COOL DOWN & MOBILITY
“CrossFit classes specialize in not specializing. They are perfect for a general physical preparedness and overall fitness.“
WHAT WE DO IN THIS CLASS:
Our High-Intensity Interval training classes The CrossFit program is a strength and conditioning system based on constantly varied, functional movements executed at a relatively high intensity. This class does not involve barbells, but occasionally lifts dumbbells and kettlebells. These are one-hour classes consist of a group warmup, a cardio piece, a calisthenics piece, and postural or core piece, and some mobility practice.
“At the novice level, HIIT is an excellent way to get in shape fast. For more advanced athletes, HIIT provides the opportunity to challenge yourself mentally and physically with more simple objectives than the other classes we offer.”
Olympic Weightifting is a barbell sport specifically focused on the snatch, the clean, and the jerk.
If our goals in CrossFit classes are to move large loads long distances quickly, why wouldn’t we focus on the Olympic lifts? They provide the most bang for the buck and have some of the greatest transfer to most of the other CrossFit movement vocabulary. Even for those who don’t have dreams of the Olympics, we believe everyone can benefit from the strength, power, coordination, mobility, and balance involved in this method.
Artie Dreschler said, “The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force.”
“Develop strength and power through Olympic Weightlifting can transfer to performance in CrossFit classes, and can be rewarding as a barbell sport all its own.”
Powerlifting is a barbell strength sport specifically focused on the slow lifts: squat, bench press, and deadlift. Our version of training would include many other iterations of those lifts as well as accessory work. Our Powerlifting program utilizes methods from Starting Strength, Texas Method, Wendler, and Conjugate Method.
The intention is to improve upon your lifts so your CrossFit and overall general physical preparedness improves. It is EXPECTED that an athlete will cycle out of this program after 3 months or a powerlifting competition.
“Strong people are harder to kill than weak people and more useful in general.” – Mark Rippetoe
Whether you have been a CrossFit athlete for a month or for years, you know what it feels like to have your performance limited by restrictions in mobility, flexibility, and improper movement patterns. We get so focused on strength and conditioning that our stretching and mobility work often is placed last on the priority list. It’s time for all of that to change.
Here is what the mobility class can offer you:
– Focus on recovering and preventing tight and sore muscles
– Identify chronic areas of immobility and develop strategies for joint and tissue function recovery
– Improve movement patterns
– Increase blood flow and circulation
– Develop body awareness and improve position and movement pattern awareness
“Unlock your athletic potential with proper recovery of tight, sore muscles and improved range of motion.”
Referred to as “CompEx”, (formerly Level 2/L2, Competition) this class offers more advanced training to develop a larger capacity for functional fitness, competitions, and more.
These advanced classes are designed to develop our competitive CrossFit athletes and offers more challenging training. The goal is to develop and master the more complex CrossFit skills such as muscle-ups, handstand pushups, and pistols (one-legged squat) while following a more demanding program. Much of the programming for this class is structured around the sport of CrossFit, but Level 2 is a great option for those who want a greater workload.
Level 2 isn’t just about ability, it’s about experience and longevity in CrossFit training. Every 3 months we may have Skill Level Tests if the demand is high enough.
“This class is perfect for those who bring a competitive spirit, are willing to train hard, and know how to keep spirits high under duress!“
A new option in 2019! We offer a Guided Training option for those who wish to complete work in addition to their coached classes. This program allows our athletes to work on specific strength goals and for those who want more time to practice and work volume.
Guided Training is not “open gym”. There will be no metcons or timed workouts.
“Enhance your strength and skill work with more access to the gym during open hours!”
What is CrossFit?
FCF Athlete Expectations
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1122 E Pike St. #1385
Seattle, WA 98122
1415 12th Ave
Seattle, WA, 98122