Monday - Wednesday

8:00am - 11:00pm


8:00am - 12:00am


8:00am - 10:00pm


8:00am - 8:00pm


8:00am - 6:00pm

Primary Location: 43063 Peacock Market Plaza, South Riding, Virginia 20152


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  • Foundations...

Foundations is designed for individuals seeking to enter our ongoing group classes. It is an introduction to the techniques and mechanics of CrossFit’s nine basic movements and progress towards other secondary movements in a small class size. The small class size allows us to give you the individual attention you need and deserve so you can begin your transformation. Foundations classes are Tuesday and Thursday nights at 6:30.

Foundations is perfect for those who are hesitant about the movements, desire more attention, and time to review, or are unsure of where to begin.
Foundations consists of an introduction to CrossFit’s basic movements, including:

  • Squats (Air/Front/Back Squats/Overhead Squat)
  • Deadlifts (Deadlift/Sumo Deadlift High Pull/Medicine Ball Cleans)
  • Presses (Standing Shoulder Press/Push Press/Push Jerk)

Secondary movements:

  • Rowing
  • Sit ups
  • Thrusters
  • Kettlebell
  • Swings
  • Box Jumps
  • Jump Rope
  • Developing a Kipping Pull-up
  • Knees to Elbows
  • Wall Balls

As well as an introduction to Olympic lifting.

When you leave foundations, you will be armed with the knowledge necessary to safely integrate into the group classes with confidence.