Sunday, February 19, 2012

We're open President's Day

We will run normal hours for Monday, February 20th.


Great for beginners and the experienced alike, our FOUNDATIONS Program is designed to expose you to our basic fitness concepts, techniques, and movements as a precursor to the regular CrossFit class regimen. This one-month, 12-class program is dedicated to those who need an "on-ramp" to the "highway" that is CrossFit. This is based off of NorCal SC's incredible program.

Before we can really build something significant, we're going to need to cover the bases. Think of the program as us providing you new tools for your toolbox. For those who have experience, think of it us resharpening your tools, and updating old ones. We want everyone to understand the same principals, standards of movement and execution, concepts of health & fitness, and general atmosphere of our gyms.

At FA and FCF we emphasize mechanicsconsistencyand then intensity.We will train proper mechanics and techniques at relatively challenging loads often. You will become consistent with those mechanics under the watchful eye of our staff until it becomes habit. Finally, you'll learn how to bring up the intensity to increase work capacity for the normal classes.

In the beginning we will be showing you movements that are relatively non-technical, and progressively show you the finer, more technical details that you'll gain with experience! Clients are welcome to stay in this program as long as they feel necessary, and also return to this program at any future time to reinforce their fundamentals.

Skills and concepts covered:
  • Posture
  • CrossFit skills: weightlifting, gymnastics, monostructual conditioning (cardio)
  • Better nutrition and hydration
  • Range-of-Motion and everyday flexibility
  • Running technique
  • Rest, recovery and soreness
  • etc.
  • Classes are held on Tuesdays & Thursdays at 7am or 6:30pm and Saturday at 12pm.
  • You must attend an Orientation before being accepted into the program.
  • Passing the on-ramp requires full attendance and understanding of movement (which we'll test!)
  • Missed classes will cost $20. These will be scheduled on a personal basis.
  • Graduation is the last Saturday of the program. You will receive a certificate and clearance into normal classes.
  • Cost is $275 for the 12-class Program.
  • We will be accepting new registrations up to the end of the first week of the program (3/3/12).
  • Contact us now:

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