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! Simply click what you’d like to learn more about and the content will drop down below the header.
Foundations Syllabus
Class 1
WARM-UP
3 Rounds:
12 Air Squats
8 Push-Ups
8 Ring Rows
SKILL
Jump Rope
Single-Unders
Alternating 2 Step
Double-Unders
STRENGTH
Deadlift
5-5-5-5-5
METCON
21-15-9 Reps For Time of:
Air Bike, Calories
Dumbbell Thrusters
Notes
Volume scale is: 15-9-6 reps
In a “For Time” workout, the amount of work that needs to be completed is preset and the variable is how long it takes you to complete it. For example “Run 1 Mile” is a for time workout where everyone will have a slightly different time for completion. We always provide a general time frame for how long a workout should take and will adjust the total volume (number of reps) or movement to allow you to finish in the intended time frame.
Class 2
WARM-UP
SKILL
Mid Hang Power Clean + Front Squat
STRENGTH
Back Squat
5-5-5-5-5
METCON
AMRAP 8:00
10 Kettlebell Swings
10 Sit-Ups
10 Box Jumps
In “AMRAP” (As Many Rounds as Possible) style workouts, the time frame for the workout is predetermined and the variable is how much work you can perform before time expires. So in today’s workout you’ll keep cycling through the three exercises for 8:00 and will note how many rounds and partial rounds you completed.
Class 3
WARM-UP
3 Rounds:
6 Chin-Ups
12 Walking Lunges
1:00 Air Bike
SKILL
Shoulder Press
Push Press
Push Jerk
STRENGTH
Bench Press
5-5-5-5-5
METCON
EMOM 10:00
A: 130m Run
B: :30 AMRAP Burpee
An EMOM (Every Minute on the Minute) workout is an interval style workout where each minute you perform a preset number of reps or max reps for the time frame before moving onto the next exercise. In today’s workout, both styles are represented. The run should take you between :25-:35 and you should try to stay consistent or improve your rep count on the burpees.
Class 4
WARM-UP
3 Rounds for Quality:
1:00 Jump Rope Single-Unders
15 Wall Ball Shots
10 Ring Rows or 5 Chin-Ups
15 Kettlebell Swings
10 Push-Ups
SKILL
Hang Power Snatch + Overhead Squat
STRENGTH
Deadlift + Mid Hang Power Clean + Push Press
Work up to a technically sound medium/heavy single.
Foundations Policies
- Completion of all 4 classes is mandatory prior to being cleared for group classes.
- Any missed class will need to be made up with a 1hr ($75) Private Training session.
- Registration is for specific days and times. Due to space/equipment limitations and in order to keep the coach/athlete ratio in check, unless there is space a member cannot ‘make up’ a class with a different Foundations cycle.
- Cancellation of the Foundations course within 7 days of the course start will be assessed a $75 cancellation fee.
- Cancellation of the Foundations course within 48 hours of the course start is non-refundable.
Additional Resources
What happens after Foundations?
Choose a Membership
After Foundations you’ll have a few membership options to choose from. Pick a membership based on how many times per week you think you can consistently attend class. Memberships are month to month, so if you’d like to adjust it at any point just let the front desk know and they’ll make the change.
How to RSVP for a class
All visits to the gym require an RSVP via the Zen Planner Membership App. Group classes are listed in the app by start time and Open gym times are listed in blocks. You can show up to Open gym whenever you want within the listed block times.
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To log in to your Zen Planner (ZP) account we strongly encourage you to download the member app; however, you can also go here to sign in.
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Once you log in, the page will default on your Profile page. Any active memberships will be displayed here.
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To register for a class you will go to Calendar and click into the class you want to reserve. If you have a membership that can be applied towards this class the blue “reserve” button will appear on the right side of the page. Clicking this button will add you into the class with your membership.
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If you do not have a membership that is eligible for this class, please reach out and we’ll help troubleshoot.
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If you want to see the classes you are registered for you can view this on the calendar or on your profile page. Classes you are reserved for will display with a star on the class. Or if you go to your profile page, under reservations to see them all displayed in list view.
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Members will be allowed to register for classes up to 7 days in advance. Members also have the option to cancel the class via ZP without penalty as long as it’s 6hrs before class starts.
Group Classes & Open Gym
Additional Training Services:
In addition to group classes and open gym, we offer a variety of other programs you might consider taking advantage of:
Personal Training: Work 1 on 1 with a coach regularly or occasionally to focus on some personal goals. Some folks see a coach 1-3+ times per week, others schedule a session every few weeks to tune up things they might be working on.
Nutrition Coaching: Interested in getting some coaching and accountability with your nutrition? Many of our coaches offer nutrition consultation. Simply ask the coach you’re interested in working with or tell the front desk and we’ll set you up. Many of our coaches use the Precision Nutrition approach to developing gradual and sustainable behavior change to meet your nutrition goals.
Remote Programming: Remote programming is an option where a coach will assess your goals and provide individually tailored programming for you to work on in Open Gym. Talk to a coach you’d like to work with or let the front desk know if you’re interested in this option.
Massage & Physical Therapy: Interested in some hands on treatment? We have a Licensed Massage Therapist as well as Physical Therapist in house to work with you. Learn more and reach out via the links to book an appointment.
Membership Policies
Curious about upgrades, downgrades, refunds etc? Check out our full membership policies here.
Good Training Habits
Mechanics, Consistency, 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.
Come Prepared, Listen to your Coaches & Ask Questions
To get the most out of each visit to the gym, we recommend you show up knowing what the workout will be. The daily workout can be found via the workouts & blog link or by putting cfsbk.com into your browser. While we’ll review everything in house, coming in with a working knowledge of what the workout will be will dramatically accelerate your familiarity with our exercises, methodology and give you a chance to watch any demo videos if you’d like to ahead of time. The blog is also a great way to learn what’s going on around the gym, see fellow members highlighted and check out some of the daily resources we provide. We also program in 6 week blocks during which you’ll see some consistent training themes on given days. The 6 week training template is always linked below the workout. Don’t worry too much about that in the beginning unless you’re really curious. Just show up!
Our coaches are all professional trainers focused on providing you with the best feedback and guidance to get the most out of our gym. Follow their instruction and never hesitate to ask a question, request a substitute on an exercise or get better clarity about what’s going on. It’s literally our job to help you, so speak up!
Log your workouts
Probably one of the most important things you can do from the beginning is to log your workouts. Often our workouts build upon what we worked on the prior week, so writing down what you did allows you to track your progress and make the best decisions about what weights to pick each day.
CFSBK is excited to partner with our friends at Beyond the Whiteboard to provide digital workout tracking for our affiliate! Members are able to access each day’s workout on the app or desktop site, both of which provide tons of data, gym leaderboards, and a variety of other cool tracking parameters. BTWB is an official CrossFit® app, and it’s run by CFSBKers!
Complete the following steps to register and start tracking your workouts:
- Create a profile by registering at btwb.com.
- Use the gym code CFSBK101 to receive a free membership and link you into the CFSBK group class programming feed.
- Download the app for Apple or Android and sign in!
You read that right: this premium service is completely FREE for CFSBK members. OMG, that’s you!