At CrossFit Armada, your safety is our utmost priority. In order to ensure high levels of efficacy in your workout, we require all of our prospective members complete 2 weeks (6 sessions) of fundamental classes. The fundamental classes are designed to give the member a general overview of basic CrossFit terminology, foundational movements, and a sampling of our programming. Upon completion of the Fundamentals' session, you will be able to join regularly scheduled classes. 

Class I:

  • Introduction to CrossFit
  • Introduction to CrossFit Armada’s rules and policies
  • Tour the facility
  • Warm-up movements:
    • PVC pass-throughs/ good-mornings/ Samson stretch
    • Leg swings
    • Squat therapy
    • Air squats
    • Sit-ups
    • Push-ups
    • Pull-ups / Ring rows
    • Concept 2 Rower
  • Baseline WOD- 500M Row, 40 air squats, 30 sit-ups, 20 push-ups, 10 pull-ups

Class II:

  • Review from Class I
  • Introduction to lacrosse ball work and foam rollers
  • Movements:
    • Box jumps
    • Deadlift
    • Sumo Deadlift High-Pull
    • Kettlebell swings
    • Burpees
    • Lunges
  • WOD

Class III:

  • Review from Class II
  • Movements:
    • Ring dips/ parallette dips
    • Wall balls
    • Press
    • Push-press
    • Push-jerk
  • WOD

Class IV:

  • Review from Class III
  • Movements:
    • Back squat
    • Front squat
    • Over-head squat
    • Knees to Elbows and Toes to Bar
  • WOD

Class V:

  • Review from Class IV
  • Movements:
    • Review Deadlift & Push-press
    • Power Clean
    • Hang Power Clean
    • Thruster
  • WOD

Class VI:

  • Review from Class V
  • Movements:
    • Snatch
    • Double-unders
  • WOD