Foundations

Schedule your FREE baseline session now! 

How do I start CrossFit?
Easy! You can either attend a free trial session (see link above) or enroll directly in Foundations. Graduating Foundations is mandatory for all new athletes at CrossFit East River.

What is Foundations?orig
Foundations is our beginner’s course at CrossFit East River. The goal of Foundations is not to turn you into Rich Froning but simply to set you up for long-term training success.

  • Instructed by CrossFit L-1 and Olympic Weightlifting Certified trainers
  • Three 60-minute sessions in one week
  • Open to everyone
  • Technique intensive
  • Includes a WOD (Workout Of the Day)
  • Leaves you feeling sweaty and great

When is Foundations?
Foundations is intended to be completed in one week. The order of the sessions doesn’t matter – you can start on a Tuesday or Saturday. You must complete the 3 Foundations sessions during your first month.

  • Tuesday: 7:30 pm
  • Wednesday: 7:30 pm
  • Saturday: 10 am

Is CrossFit for me?
Yes, absolutely! CrossFit is scalable and adaptable for everyone, no matter your level of fitness or your age. Make no mistake, though: CrossFit isn’t easy. Like anything, if you want real results, you’ll need to put in hard work and be committed. Lucky for you, CrossFit is constantly varied and a TON of fun!

LEARNING? But, I just want to sweat!

The goal of Foundations is to allow you to start attending our daily WODs with a base knowledge and familiarity of how to perform most CrossFit movements. Perfection in Olympic Weightlifting and Gymnastics comes with thousands and thousands of repetitions and years of work. You will not leave Foundations with a perfect snatch or muscle-up. That’s OKAY, though.

Most importantly, you will be expected to push yourself beyond your comfort zone. We’ll be introducing complex movements that may be totally unfamiliar to you. You’re not going to perfectly execute them the first time. This is OKAY and expected. It’s all part of the learning process.

Will CrossFit make me bulky?
No. Ladies, give this a read.

I’m a total gym rat already, do I NEED Foundations?
Yes. This is generally non-negotiable, but if you can demonstrate knowledge, safety and efficiency of the movements in our programming – including the Olympic lifts – you might be able to test out of Foundations. Ask a coach during your free class!

What happens after Foundations?
You’ll be able to join the daily WODs, which is where the magic happens. Don’t worry — each session will still be led by a coach and scaling is always allowed. Our WOD sessions are for all levels.

What should I bring?
Wear comfortable workout clothes and bring a positive attitude. Yup, that’s it! We have storage for you to stash your belongings during class.

Can I work out on my own in your gym?
Yes, we offer Open Gym time daily.

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