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Our CrossFit Fundamental sessions are programmed not just to coach you the 9 fundamental movements within CrossFit. Instead, we get to know you and your goals a lot better, help you be better prepared for more technical sessions within CrossFit, and also to teach you the 'why', and not just the 'how'. Most importantly we'll also introduce you to our tribe, as after all, CrossFit is about the community and camaraderie!

the 9 fundamental exercises

Squat, Press, Deadlift

The Squat Series: Air Squat, Front Squat, Overhead Squat

The Squat is the cornerstone movement not just of CrossFit but of everyday life, raising our body from a seated to standing position.

The Press Series: Shoulder Press, Push Press, Push Jerk

The Shoulder Press is foundational to all overhead lifts, as well as lifting something overhead safely!

The Deadlift Series: Deadlift, Sumo Deadlift High Pull, Medicine Ball Clean

The Deadlift is foundational to all pulling lifts as well as safely lifting an item from the floor!

See the below videos to learn how we perform these movements safely and efficiently

READY TO GET STARTED?

The Medicine-Ball Clean

01:14

The Medicine-Ball Clean

"The medicine ball is somewhat less intimidating than a bar, weighs less and seems to be more suggestive of the practical functionality of the clean than is the clean with the bar. The medicine-ball clean efficiently demonstrates to the developing athlete the critical sequence of the hip accelerating the object to maximum extension, the hip retreating toward the squat, and, finally, the hip squatting the object to full extension." —Greg Glassman (adapted) CrossFit® - Forging Elite Fitness® (http://crossfit.com)

The Sumo Deadlift High Pull

01:00

The Sumo Deadlift High Pull

The sumo deadlift high pull builds on the deadlift, but we widen the stance and bring the grip inside the knees to facilitate a longer pulling motion. We also add velocity to the movement. The sumo deadlift high pull replicates the upward movement pattern of a clean or snatch and serves as a bridge between the deadlift and the faster lifts. CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Journal -- (http://journal.crossfit.com) The CrossFit Games -- (http://games.crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

The Push Jerk

01:02

The Push Jerk

"With the push jerk, you will be able to move overhead as much as 30 percent more weight than with the push press. Similar to the push press, the push jerk employs the hips to create upward momentum on the bar, but the athlete then pushes against the bar with the arms and dips a second time to receive the push jerk in a partial squat. With the arms locked out, the legs complete the lift. After mastering the push jerk, you will find that it will unconsciously displace the push press as your method of choice when going overhead." —Greg Glassman (adapted) CrossFit® - Forging Elite Fitness® (http://crossfit.com)

The Push Press

01:03

The Push Press

"In the push press, the core-to-extremity principle is obvious as the muscles of the power zone—including the hip flexors, hip extensors (glutes and hams), spinal erectors, and quadriceps—assist the arms in driving the barbell overhead. With the push press, you will be able to move overhead as much as 30 percent more weight than with the shoulder press. Regular practice of the push press—and the push jerk—develops power and speed, which are critical to effective and efficient athletic movement." —Greg Glassman (adapted) CrossFit® - Forging Elite Fitness® (http://crossfit.com)

The Shoulder Press

00:55

The Shoulder Press

Never is the stabilizing role of the abdominals more critical than when attempting to drive loads overhead. We train our athletes to think of every exercise as an ab exercise, but in the overhead lifts it’s absolutely essential to do so. It is easy to see when an athlete is not sufficiently engaging the abs in an overhead press—the body arches so as to push the hips, pelvis, and stomach ahead of the bar. Constant vigilance is required of every lifter to prevent and correct this postural deformation. CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

The Overhead Squat

01:20

The Overhead Squat

“The overhead squat is the ultimate core exercise and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts and improves functional flexibility. Similarly, it develops the squat by amplifying and cruelly punishing faults in posture, movement, and stability. The overhead squat is to midline control, stability and balance what the clean and snatch are to power—unsurpassed.” -Greg Glassman CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Journal -- (http://journal.crossfit.com) The CrossFit Games -- (http://games.crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™

The Front Squat

01:06

The Front Squat

The front squat builds exactly off the mechanics of the air squat. All that is added is a load supported in the front rack position where the weight sits squarely on the upper chest and shoulders, and the elbows point forward to bring the upper arms parallel to the floor. This “rack position,” critical to weightlifting, both demands and improves wrist and shoulder flexibility while the load, supported by the torso, both demands and improves midline stability. CrossFit® - Forging Elite Fitness® (http://crossfit.com) The CrossFit Journal -- (http://journal.crossfit.com) The CrossFit Games -- (http://games.crossfit.com) The CrossFit Games® - The Sport of Fitness™ The Fittest On Earth™