RTCF Fundamentals

Rocky Top CrossFit Fundamentals Program, instructed by Certified CrossFit Coaches, is an introduction to CrossFit and a Functional Movement Screen.

The Fundamentals Classes are intended to introduce you to the major movements used in CrossFit, screen for pre-existing injuries, mobility or flexibility restrictions, assess your current fitness level and ensure proper technique and safety.

Our certified coaches will walk you through the basics of each movement, offering knowledge and experienced guidance every step of the way. You will be introduced to the basic barbell and gymnastic movements utilized in CrossFit. Whether seasoned athlete or fitness newbie, the Rocky Top CrossFit Fundamentals Program is a foundational piece to the overall programming and is required before entering into Group Classes.

Upon completion of our Fundamentals Program, new athletes will enter Group Classes and follow the Level 1 programming. This mandatory programming step is designed to promote safe lifting principals, develop absolute strength and an aerobic base over a 3-6 month period, while becoming comfortable with CrossFit. It is critical to develop absolute strength, body awareness, muscle memory and the ability to safely move external loads, prior to the introduction of more dynamic and complex movements (clean, snatch, kipping). As with all RTCF classes, coaches will still provide a variety of scaling options for ALL ability levels. Only highly experienced CF athletes can skip directly to Level 2 programming.

Program Structure

Your Fundamentals Class will begin with a short Q&A with the coach.

Your coach will ask about your fitness history and experience with weight training. Next your coach will explain the structure of our gym, how group classes work and answer any questions you might have before getting started.

After getting to know your coach, you will then go through the Functional Movement Screen. This is a very simple group of movements we will have you perform to screen for pre-existing injuries, mobility, or flexibility restrictions. Last you will begin learning the basic barbell and gymnastic movements needed for CrossFit. Foundations Classes usually last about 60 minutes and its a very low key Q&A environment.

SCHEDULE

Fundamentals Classes are held weekly

F1 : Mon/Wed

  • Monday at 6:30pm
  • Wednesdays at 6:30pm

F2 : Tu/Th

  • Tuesday at 6:30pm
  • Thursdays at 6:30pm
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*If you are coming to us with previous 4+ months of recent CrossFit experience and think you’re ready to start our Group Classes or Competitor programs right away, contact us.

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