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Foundations, also known as On-Ramp, is just what it sounds like: a chance for us to have some quality time with new athletes who are interested in starting their journey as a new CrossFitter and get them prepared, both physically and mentally, for the challenges that await them. Trust us when we say that we are well aware of the intimidation level that comes with starting CrossFit! It’s a common concern from absolutely everyone, regardless of their physical conditioning prior to starting. I’m here to tell you that you do not have to be fit to begin working with us. Many see the insanely fit men and women who have been CrossFitting for years who make it on ESPN and think, ‘no way, that’s not for me!’ WRONG. Those people make up .01% of the CrossFit population. CrossFit is absolutely for everyone, regardless of your prior athletic background, to include NO athletic background! The only limiting factor is going to be your willingness to be outside of your comfort zone, learn new things, and work hard!
When you’re ready to begin with us, we will schedule a time that works best for you and that works around our existing coaching schedule. These sessions will be either 1-on-1 or a small group (do you have a friend or two you’d like to start with? Why not do it together?). Here’s where we can take some time to teach the fundamental movements we do every day in our regular classes. We will do our best to get all of the information in about 5 sessions, though some sessions may run for longer than 1 hour depending on the learning curve of the athlete. Regardless, the intention is to train to a quality standard during this time, not a time standard, and make sure everyone is moving safely. After that, you’ll roll into a regular membership, where the different pricing packages can be found here. Because of the 1-on-1 nature of the instruction given, Foundations is going to be a little more expensive a package compared to a month of unlimited classes. Consider this an investment to your health. You need to spend this time to make sure you’re moving safely before we integrate you into our regular classes. It’s still MUCH cheaper than hiring a personal trainer, and our coaches here are exceptional! Included with membership is also nutrition consulting from any one of our CFD staff.
Still not sure? Schedule an introductory class, or stop out for one of our regularly scheduled Intro To CrossFit classes Saturdays at 11am to get a better feel for the community and coaching quality here at CFD.
Testing out—If you have a good existing athletic background and your movements are up to standard, the possibility exists to ‘test out’ of our Foundations program. This is certainly not designed to be a revenue generator, it’s only to make sure that our standards of movement are high here at CFD! If you can satisfactorily demonstrate the movements necessary to perform CrossFit safely and to our standard, you would be more than welcome to simply roll right into our regular classes at your earliest convenience.
Regardless of your choice, scheduling and further questions can be directed to phil@crossfitdubuque.com
We sincerely look forward to working with new athletes from increasingly diverse backgrounds and building upon our already incredible community!