All new members must complete the 3 session Foundations program prior to starting at CrossFit Vapor. After you complete all 3 sessions, you are welcome to attend any regular CrossFit class.
Foundations is a 3 session course that prepares you for our ongoing group CrossFit classes. The emphasis of the Foundations Program is on skill development and exposure to our basic movements, as well as familiarizing you with the concepts and terminology used in CrossFit. You will be instructed on technique throughout the program to ensure safety and success as you progress.
During the Foundations course we are going to want to know a little more about you. We will be conducting assessments in order to understand you, your personal goals, current health, concerns or modifications needed. Once we have some understanding of your needs, we can help you achieve your goals.
We’ll introduce, refine and practice technique and discuss range of motion requirements for the following movements:
- Squats: air squat, front squat, overhead squat, back-squat
- Presses: shoulder press, push press, push jerk
- Power movements: deadlift, sumo deadlift high pull, ball clean
- Olympic movements: clean and jerk, snatch
- Gymnastics: pull-up, push-ups, burpees, ring dips, muscle-ups, handstands, etc.
- Other common movements: thrusters, wall ball, kettlebell swings, rowing, box jumps, jump roping.
Once your Foundations course is completed, you will feel confident attending a regular CrossFit class.
Areas Of Focus:
Fitness – Stabilization comes first; followed by strength, flexibility, stamina, endurance, power, speed, agility, balance, coordination, and accuracy. The movements and exercises we use combine body-weight calisthenics with weightlifting and cardiovascular exercise. The movements we teach are functional (they mimic movements found in real life and sports), and our workouts are fun (once you’re finished) and varied so that your body always has a reason to make an adaptation.
Nutrition – From losing weight to peak performance, what you eat is responsible for at least 60% of the results in your training. We’ll work with you on developing a unique nutrition program that actually works with your life with emphasis in areas like eating habits, food choices, shopping, planning and preparation, snacks, and dining out.
Reconditioning – Maybe you’ve spent years focused on your career and work, and neglected your health and body. Maybe you’ve had a nagging injury that has kept you from doing the things you really want to do. It’s time for a change! This is a gradual and systematic process that we guide you through to regain your flexibility, range of motion, strength, and coordination.
Motivation / Accountability – Do you follow through? Are you good for a couple weeks only to find that you can’t keep it up? Do you continually get good results and performance increases or do you find yourself stuck, stagnant, or maybe even moving backwards? Can you push yourself when the work becomes hard? These are some of the many questions we help you answer!