2 Day CROSSFIT Foundations Intensive
Jan 31 - Feb 1st
READY TO FEEL CONFIDENT IN THE GYM?
This 2-day intensive is designed for anyone who is new to fitness or CrossFit ; or for those who want to refresh and solidify the basics.
With over 6 hours of coaching you'll walk away with:
Movement Mastery
Learn proper mechanics for squats, hinges, presses, pulls, and gymnastics.
OLYMPIC LIFTS
Break down the snatch & clean into simple, approachable progressions.
Scaling and Progression
Understand why you scale, how to scale, and how to level up safely.
NUTRITION and SUPPORT
Nutrition basics, recovery tips, and gear recommendations.
DAy 1: 11am - 1pm
Focus: Build the base.
What we’ll cover:
• Squat mechanics (air squat, goblet, front squat)
• Hinge patterns (deadlift variations, hip positioning)
• Pressing (strict press, push press, shoulder health)
• Pulling (ring rows, pull-up progressions)
• Core engagement & bracing
• Mobility for hips, ankles, shoulders
You’ll learn:
• How to move efficiently
• Common mistakes & how to fix them
• How to choose the right scale for YOUR body
Day 2: 11am - 1pm
Focus: Apply the skills.
What we’ll cover:
• Olympic lift breakdowns
– Power clean
– Hang positions
– Snatch progressions
• Barbell cycling basics
• How to progress through scaling levels
• Nutrition basics for performance
• Recovery habits
• What equipment actually matters (shoes, grips, belts, etc.)
You’ll learn:
• How to build confidence under the bar
• How to progress safely over time
• How to train smarter outside the gym
BONUS: FOUNDATIONS WORKBOOK
You’ll receive a take-home packet including: Movement cues & checklists, Scaling progressions, Warm-up templates, Nutrition basics, Gear recommendations. Perfect for referencing after the weekend.
Spots are limited to keep coaching personalized.
SPORTHALLE MEMBERS
$180
This is a perfect opportunity to dial in your form and learn how to put your goals into action.
Non-member Price
$220
Get 50% off your first month at Sporthalle if you decide to sign up.
