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Foundational Movements


Congratulations on beginning your CrossFit journey–it’s great to have you as a part of our community!  Each CrossFit class will start with a warm up, followed by programmed and individualized strength training in foundational lifts (Deadlift, Squat, Shoulder Press, and Bench Press), accessory strength movements with dumbbells, rig work, or gymnastics apparatus, and also Olympic lifts like the Clean and Jerk, Power Clean, and Snatch.  The class concludes with a group WOD (Workout of the Day) and often a “finisher” exercise to ice the cake.  

If you want to go over any movements prior to class, we’ve provided this link of the Foundational CrossFit movements. The text links to official CrossFit videos outlining each of those movements as well as a few others you will see in the future. Don’t worry if they look like too much for you right now … you will either surprise yourself or you will get there eventually. In the meantime, remember that ALL movements can be modified or scaled to something you can do now.

Also–here are some terms that you can become familiar with as you come to class–our shortened way of talking about different types of workouts.

● AMRAP – ‘As Many Rounds as Possible’. In the time specified, do as many rounds of theworkout as possible, scoring it as the total rounds completed, plus the number of reps you were able to do toward the next round. For example, 3.4 would mean you completed three rounds, plus completed four reps of the next round before the time expired.

● EMOM – ‘Every Minute On the Minute’ (also referred to as On the Minute or ‘OTM’).Here, you’ll do the specified reps/work, then rest until the next minute starts.

● WOD – ‘Workout Of the Day’, also often referred to as the ‘MetCon’ (short for metabolic conditioning)

● Tabata – an 8-round intense workout consisting of cycles of 20 sec of work followed by 10 sec of rest for 4 minutes total