NEW TO CROSSFIT?
THE CAMPUS FOUNDATIONS PROGRAM
Your starting point. 4 personal training sessions to build confidence, learn the movements, and walk into any Crossfit class ready.
WHAT IS THE FOUNDATIONS PROGRAM?
Foundations is our onboarding program for anyone new to CrossFit or who might need a refresher after some time off. Over 4 one-on-one personal training sessions, youโll learn everything you need to walk into any Campus Crossfit class with confidence. Sessions are 60 minutes each, scheduled at your convenience with one of our certified coaches.
What Youโll Learn:
Foundational movements of CrossFit โincluding but not limited to squats, presses, pulls, and Olympic lifting basics
How to scale every workout to your current fitness level
CrossFit terminology and how group class structure works
Safe movement practice, full range of motion, and injury prevention
Introduction to the Olynmpic Lifts
How to use the BestBox app to book and track your classes and progress
4 ร 1-on-1 personal training sessions
$200
4 PERSONAL TRAINING SESSIONS
Foundations gets you ready for group classes by teaching you the movements, the language, and the scaling options that make CrossFit work for every body.
Sessions are scheduled at your convenience with one of our experienced coaches.
Also included when you pre-pay 6 months unlimited.
THE 4 SESSIONS
Each session builds on the last. Hereโs exactly what youโll cover.
Session 1
Lower Body & Squatting
Main movements taught: Back Squat, Front Squat, Overhead Squat
Supplementary: Wall Ball, Burpee, Rowing
Skill: Rowing machine technique (Catch > Drive > Finish > Recovery)
Movement Assessment: Ankle Dorsiflexion, Kneeling Butt to Heel, Prone Heel to Butt, Supine Hip Flexion
Concepts taught: Full Range of Motion (ROM), the 4 movement themes of CrossFit (staying on your heels, ROM, active shoulder, midline stability), and how to scale any workout
Metcon: AMRAP x 10 mins โ Row 250m, 10 Wall Balls, 5 Burpees
Session 2
Upper Body & Pressing
Main movements taught: Strict Press, Push Press, Push Jerk
Supplementary: Box Jumps, KB Swing, Ring Rows
Movement Assessment: Wrist Flexion, Shoulder Abduction, Shoulder Flexion
Concepts taught: Core-to-extremity movement principles, technique before intensity
Metcon: 4 Rounds for Time โ 5 Push Press, 10 Box Jumps (or step-ups), 15 KB Swings (American)
Session 3
Hinging & Olympics lifting intro
Barbell movements taught: Deadlift, Clean, Snatch
Movement Assessment: Standing Lumbopelvic Flexion (SLPF)
Concepts taught: Power vs. Hang variations of Olympic lifts, start with a dowel and progress to a barbell
Metcon: AMRAP x 9-12 mins โ Foundations โDTโ: 9 Deadlifts, 6 Hang Power Cleans, 3 Push Press
Session 4
GYMNASTICS
Main movements taught: Strict Knees-to-Elbows, Strict Pull-ups
Demo movements (shown but trained in group class): Toes-to-Bar, Kipping Pull-up
All movements from Sessions 1โ3 are reviewed โ last chance before group classes
Concepts covered: How group classes work, how to book in BestBox app, how to record workouts
Metcon: 3 Rounds for Time โ Foundations โHelenโ: 200m Run, 21 KB Swings, 6 Unassisted Pull-ups or 12 Jumping Pull-Ups
OUR CERTIFIED COACHES
Our coaching team brings a broad range of credentials and disciplines โ from Olympic Lifting certifications to registered
massage therapists to competitive athletes. Every Foundations session is led by a CrossFit Level 1 or higher certified coach.
4 ร 1-on-1 personal training sessions
Schedule Your First Sessions
Pick a time that works for you. Youโll work through all 4 sessions with the same coach at your own pace.
Cancellations require 24 hours notice. Foundations is included at no extra change with a 6-month unlimited pre-pay membership
4 ร 1-on-1 personal training sessions
Foundations FAQ
Do I need any fitness experience to start?
Not at all. Foundations is designed specifically for people brand new to CrossFit or group class training. You just need to show up, your coach takes care of everything else.
How long is each session?
Each session is approximately 60 minutes.
Do I do all 4 sessions with the same coach?
This all depends on the availability of the coach.
What if I need to reschedule?
No problem โ just give at least 24 hours notice through the BestBox app or by texting us @ (604) 330-8930.
Is Foundations required before joining group classes?
Yes. Four Foundations sessions are required before joining CrossFit group classes. This ensures you know the movements, the scaling options, and the class structure so you can train safely and confidently from day one.
Is Foundations included in any memberships?
Yes โ Foundations is included at no extra charge when you purchase the 6-month unlimited Crossfit membership.
What happens after I finish all 4 sessions?
You graduate straight into regular CrossFit group classes. Your coach will walk you through how to book classes and record workouts in the BestBox app during your final session.
What is the cost?
Foundations is $200 for 4 sessions ($50/session). It is also included free with a 6-month CrossFit pre-pay membership.
WHAT Campus FOUNDATIONs GRADUATEs SAY
"Started about a month ago as a total CrossFit newbie and been loving it! Staff are so great at coaching, foundational courses have been so helpful, and the class vibes are very welcoming + accommodating to all levels- and so community oriented! Just bought 6 months pass, excited to continue!"
"great place to workout , Coaches are very educated and very helpful with your technique. Highly recommend joining this community the members are very welcoming and encouraging !!"
"Foundations was worth every dollar. I went from not knowing a snatch from a clean to feeling confident."
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"I started knowing nothing about CrossFit and was nervous. The coaches made me feel welcome immediately. Three months in and I am stronger than I have ever been. Best decision I made."
Sarah M.
CrossFit Member
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"Trained here for four months before my first HYROX race and shaved 18 minutes off my goal time. The programming is smart and the coaching is even better."
Mike R.
HYROX Athlete
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"My daughter has been in YouthFit for almost a year. She is more confident, loves coming to class, and her coaches genuinely care about her development. Cannot recommend it enough."
Jennifer L.
YouthFit Parent
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"Foundations was worth every dollar. I went from not knowing a snatch from a clean to feeling confident in every class. Do not skip it if you are new."
David K.
Foundations Graduate
Ready to Get Started?
4 sessions. 1-on-1 coaching. Everything you need to walk into your first group class with confidence.
High-performance fitness. CrossFit, HYROX, and personal training in a supportive community.
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