Call Justin Smith at 803 348-0594

FREE Intro Training Session!

Call Justin Smith at 803 348-0594 to set up your FREE Intro Training Session!

We also have a Foundations course.

Foundations courses meet Saturday morning at 8am and Wednesday night at 6:30.

What do I learn in the Foundations course?

In the Foundations Course, we will teach you the basics of CrossFit’s fundamental movements.  We break these into different days, and each day teach a different progression covering the nine fundamental lifts in CrossFit: the squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high-pull and clean.

Following the instructional portion of each Foundations class, you will go through a MetCon (metabolic conditioning, the bread and butter of what we do).  Each day we will tackle a different style of workout, a chipper, an AMRAP or time priority workout, and a task priority workout.

In addition to teaching the fundamental lifts and introducing members to the various types of workouts we participate in, we also provide some introduction to equipment used and orientation of the gym.

Once you have completed your fundamentals, you will be able to attend any class on our schedule.

After completing the Foundations Course:

Once you have completed your fundamentals, you will be able to attend any class on our schedule. Dependent on your physical fitness level, you will train 3-6 times a week in small group classes coached by our world-class instructors.  Classes will start with an instructed warm up, then either skill or strength and move into the WOD (Workout Of the Day). After class, coaches will walk you through a cool down stretch or roll out session to conclude the class. Classes last 1 hour long, please arrive 10 minutes prior to class time.