Welcome to CFSBK! Below you can find the course outline for Foundations complete with links to each of the exercises we’ll be covering. We’ve also compiled some additional resources below to set you up for success with our program!
Our Charter: Mechanics, Consistency then Intensity
CrossFit is a movement discipline that can provide lifelong improvements in fitness, health and happiness. Our charter for success is focusing first on developing your foundation with proper mechanics, showing up consistently and then finally focusing on intensity. Your first few weeks at CrossFit should almost feel “too easy” with a complete emphasis on performing the exercises as perfectly as you can. As you begin to feel more comfortable with our workouts, only then should you gradually begin to concern yourself with heavier weights and faster times. Just like any other discipline, success in CrossFit is achieved by focusing on mastering the basics and approaching it with a long term perspective. In this series we’ll cover everything you need to know to participate in our group classes.
Foundations Syllabus
Class 1
WARM-UP
3 Rounds:
12 Air Squats
6-12 Push-Ups
12 Ring Rows
STRENGTH
Deadlift
5 Progressive Sets of 5-10 Reps
SKILL: Jump Rope
METCON
EMOM x3 Rounds:
:45 Air Bike
:45 Sit-Ups
:45 Dumbbell Push Press
:45 Jump Rope
Class 2
STRENGTH
Back Squat
5 Progressive Sets of 5-10 Reps
Barbell SKILL: Cleans
Mid Hang Power Clean + Front Squat
METCON
AMRAP 8:00
12/8 Cal Row
12/8 Burpees
Class 3
WARM-UP
Kettlebell Swings
Chin-Ups
SKILL Snatch
Hang Power Snatch + Overhead Squat
STRENGTH
Bench Press
5 Progressive Sets of 5-10 Reps
Class 4
WARM-UP
STRENGTH
Deadlift + Mid Hang Power Clean + Front Squat + Push Press
Work up to a technically sound medium/heavy single.
METCON
For Time:
3-6-9-12-15 Reps of
Wall Ball Shots
Burpees
Foundations Policies
- You must complete all 4 classes to join group classes.
- Missed classes require a $75, 1-hour private make-up session.
- Cancelling within 7 days of the start incurs a $75 fee.
- Cancelling within 48 hours is non-refundable.
Additional Resources
How to RSVP for Class After Foundations
All gym visits require an RSVP through the Zen Planner Member App. Group classes appear by start time; Open Gym is listed in blocks — you can arrive anytime within the block.
To register:
- Download and log in to the Zen Planner app.
- Tap Calendar, then select the class you want.
- If your membership applies, tap the blue Reserve button to sign up.
You can view your reservations via the calendar (marked with a star) or under your profile.
Reservations open 7 days in advance.
Members will incur a $15 late cancellation penalty if they cancel after the cancellation deadlines. The deadlines are 10 hours before classes before 10am and 5 hours for classes at 10am and later.
Read more about our membership policies including holds, class transfers and emergency credits on our policy page.
Log your workouts
If you want, you can use the Beyond the Whiteboard app to log your workouts. The gym’s workouts are preloaded into it.
- Head to btwb.com
- Select Solo Tracking / Join gym
- Toggle “Join my gym on btwb”
- Enter info
- Enter Gym code CFSBK101 , you will see “CrossFit South Brooklyn” appear in green, select “Next”
- Enter info, select “Next”