If CrossFit is new to you then we have a class to get you started, “Foundations.” Our Foundations course is two nights on Mondays and Tuesdays from 6:30 p.m. until 8:30 p.m at our Capital Circle NE location. Course participation is limited to ensure that each new member gets the attention they deserve. To ask questions simply fill out the form below. To reserve your spot at foundations come by the gym and fill out the membership application! Foundations courses fill up quickly and are required for new CrossFitters, so the sooner you stop by, the sooner you can get started. Experienced CrossFitters may be exempt from this course, contact a trainer for more information.
The RHCF Foundations course covers many topics. You will learn what CrossFit is and how to define it. We will demonstrate each of the core movements that you will see in the daily WODs: air squat, front squat, overhead squat, shoulder press, push press, push jerk, dead lift, sumo dead lift high pull, and medicine ball clean. (You will get a chance to perform these movements as well, so dress accordingly.) Over the two day period, you will also get a tour of the gym, learn about RHCF and our trainers, hear gym policies and procedures (including how to register for regular classes), learn the difference between specialized athletes and all-around athletes, and most importantly, learn how to maximize your fitness level by developing in each of the 10 domains of fitness: accuracy, agility, balance, cardiovascular respiratory endurance, coordination, flexibility, power, speed, stamina, and strength.