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
