CrossFitLKN's Foundations

Do you get bored doing the same workout over and over?

Do you want to go to the gym, but you really aren't sure what you should do or how to do it?

Have heard that Crossfit is a great system to get fit, but you don't really know what it is or if it is right for you?

Our Foundations Program is where your Crossfit journey should begin...

Our Foundations Program is an introduction to Crossfit functional movements focusing on barbells and the entry point to our CrossFit Group Classes. They are intended to introduce you to:

  • a variety of movement standards and techniques,
  • the ideas behind the Crossfit training approach and why it emphasizes strength, flexibility, and overall fitness,
  • the value and importance of high intensity training.

Coach Brenden Butler, director of Foundations, will walk you through the basics of each movement, offering knowledge and experienced guidance every step of the way. You will be introduced to the basic and advanced barbell movements utilized in CrossFit. Whether seasoned athlete or fitness newbie, the CrossFit LKN Foundations Program is a fundamental piece to the overall programming and is required before entering into Group Classes. Once in our Group Classes, you'll be getting different workouts all the time, ones designed to help you get strong, flexible, and fit; you'll meet and work with other people with those same goals; and you'll know why crossfit is the fastest growing fitness program in the world.

*If you are coming to us with previous CrossFit experience and think you're ready to start our Group Classes or Competitor programs right away, contact us and we will set you up with a Functional Movement Assessment.


Class 1: Monday at 5:30pm

Class 2: Wednesday at 5:30pm

Class 3: Friday at 6:30pm

**Morning options are available upon request
**Make-Up Sessions available on Thursdays nights

Professional Coaching

Each of our small Foundations Classes is taught by an experienced, certified Level 1 CrossFit Coach.  Our coaching staff will review all movements of CrossFit focusing on sound movement mechanics, proper technique and safety. And they will work with you making sure you are learning correct movements, ones that reduce the risk of injury and repetitive motion damage.  Not everyone progresses at the same rate and our coaches make sure to match your tasks with your current ability.It doesn't matter if you are a twenty something who has gotten a little out of shape or or an older adult who has gotten much more out of shape.  What does matter is that you want to be more fit!

Program Structure

The Foundations Program is a one week program which begins on (almost) every Monday. Each class introduces skills and techniques that are based on progression, meaning that each movement taught will build upon previous classes and the workouts will gradually increase in intensity.

Within each Foundations class you can expect the following structure:

  • A brief learning session to review proper technique and workout fundamentals.
  • Guided practice with targeted mobility and flexibility drills to prepare for the movements in the workout.
  • The Workout of the Day (WOD) which could be any combination of gymnastics, running, jumping, squatting, weight lifting, kettlebells and more.
  • Post-workout recovery and cool-down to properly care for muscles and prepare for the next session.

Frequently Asked Questions

Q. Should I attend a Free introduction session before signing up for Foundations?

A.We offer Free Introduction sessions for anyone who is interested but unsure about CrossFit. Attending these sessions is personal preference. If you are not confident that you are ready for Foundations we suggest that you attend one of our Free Introduction sessions.
Sign Up for a Free Intro >>

Q. Do I need to be in shape to start Foundations?

A. No! Each class in our Foundations Program builds on the fitness gained from the previous.  All CrossFit workouts are infinitely saleable, meaning we can modify a workout if needed. We have a wide range of people starting and graduating from foundations from former athletes to the recently sedentary.

Q. Can I make up missed classes?

A. We will offer make-up sessions each week on Tuesdays and Thursdays. If you cannot make a class or the make-up sessions you may schedule a private session with your coach for an additional fee.

Q. Will I do a workout during each Foundation class?

A.Yes! During each class you will learn a new skill, review the skill from the previous class and do a CrossFit style workout. The workouts are constantly varied and are designed to progressively increase in difficulty and intensity.

Q. After I complete the Foundations Course will I be ready to attend regular CrossFit Group Classes?

A. Yes!  The Foundations Program is specifically designed to prepare you for our regular CrossFit Group Classes.  Our Foundations classes are similar to our regular CrossFit Group Classes. You will continue in the class setting: showing up on the hour, a trainer will take you through a warm up, skill and the WOD all as a group.

Q. Can I repeat the Foundations course?

A. At the completion of the Foundations Program you should be ready to join our regular CrossFit Group Classes.  There is no need to repeat the Foundations Program as you will be repeating the same skills and workouts as your previous Foundations Program.  If you are concerned, talk to your coach!

CrossFit LKN Waiver