Step 1 – Try us out!
Your first workout at WMCF is always free. We want you to experience the community and coaching that WMCF has to offer before making any commitments.
Step 2 – Learn the basics
Option 1 – CrossFit Foundations Course
The easiest and most popular way to get started at WMCF is through our CrossFit Foundations Course, see the schedule for times Foundations is offered. These workouts will make up the first 2 weeks of your membership here at WMCF and are designed to help you learn the skills necessary to smoothly and safely transition into our normal group classes. In the Foundations course you will learn the following:
- Day 1 – Squats: Air Squat, Front Squat, Overhead Squat
- Day 2 – Presses: Overhead Press, Push Press, Push Jerk
- Day 3 – Pulls from the Floor: Deadlift, Sumo Deadlift High Pull
- Day 4 – Gymnastics: Pull-up, Push-up, Ring Dip, Handstand
- Day 5 – Olympic Lifting: Clean & Snatch
- Day 6 – Other Common Movements: Wall Balls, KB Swings, Rowing, Jumping Rope
Each Foundations class includes a warm-up, mobility work, teaching of the movements that day, and a workout utilizing some of the new movements. There is no need to wait until the start of a new Foundations cycle; you can start at any point as long as you complete the entire series. Once you complete the CrossFit Foundations Course you are welcome to attend any of the regular group workouts. However, if you still do not feel comfortable entering the regular group workouts you are welcome to remain in Foundations for as long as you feel that you need to, we would simply put you on a regular membership at this time.
For your first workout with us. Please arrive 15 minutes early to fill out the paperwork and so that we can talk before you start. Class size is limited, so please reserve your spot in advance.
The cost of the CrossFit Foundations Course is – $100. If you choose to continue on a membership after Foundations the remainder of your first month will be $75.
Option 2 – Private Foundations
Whether you prefer learning in a one-on-one environment or you can’t make the times for our normal Foundations Classes we offer a Private Foundations Course. In Private Foundations we cover the same skills as the normal Foundations Course. It typically takes about 4 sessions to acquire the skills needed to smoothly and safely transition into our normal group classes.
The cost of Private Foundations is – $50/session
Option 3 – Test Out
If you’re no stranger to CrossFit and have been doing it for a while, either at another affiliate or on your own, we offer a test out option. You can contact us and we will schedule a time for you to come in and demonstrate your competence.
A Test Out is $30. Once passed you may sign up on any of our regular memberships.
We look forward to coaching you!