LEARN THE
FUNDAMENTALS
Foundations is our 4-class introduction to CrossFit, built specifically for people who are new to the gym or new to this style of training.
You’ll learn the movements, understand how our classes work, and get comfortable with the equipment and terminology—all with a coach there to help you along the way.
You don’t need any CrossFit experience, and you don’t need to “get in shape” before you start.
This is where you start.
SQUATTING, PRESSING, PULLING, AND HINGING
START FOUNDATIONS FOR $99
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4 coached Foundations classes
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No CrossFit experience required
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Designed for all fitness levels
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Learn the movements before joining regular classes
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Personalized coaching and movement scaling
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Everything you need to confidently join CrossFit
Your $99 Foundations fee is credited toward your first month when you continue with a Fast & Heavy membership.
FAQs
01
Do I need to be in shape before starting Foundations?
No. That’s exactly what Foundations is for. You don’t need any previous CrossFit experience or a certain level of fitness. We’ll meet you where you are and build from there.
02
What is Foundations?
Foundations is our 4-class introduction to CrossFit, built specifically for people who are new to the gym or new to this style of training
03
What will I learn?
We’ll cover the fundamentals of squatting, hinging, pressing and pulling, along with basic barbell movements, dumbbells, kettlebells, gymnastics, cardio equipment, and workout scaling.
04
Is Foundations a workout or just instruction?
Both. You’ll spend time learning and practicing movements, but you’ll also get to work out. The goal is to teach you while giving you a feel for what training at Fast & Heavy is actually like.
05
What if I can’t do some of the movements?
That’s completely expected. Almost every CrossFit movement can be modified or scaled. Your coach will show you options that make sense for your current ability.
06
What happens after I finish Foundations?
You’ll transition into our regular CrossFit classes with a better understanding of the movements, equipment, terminology, and how to approach workouts at the right level for you.
07
What should I bring?
Wear comfortable workout clothes and athletic shoes, and bring some water. We’ll provide the equipment.
08
I’m nervous about starting. Is that normal?
Absolutely. Most people feel a little unsure walking into a CrossFit gym for the first time. Foundations is designed to remove that uncertainty so you can learn how everything works before jumping into regular classes.
