** If you are coming into our program through our promotional Groupon offer you must, just as any new client would, beging with Fundamentals (8 classes total). The classes are offered in the evening at 7:30 pm and 8:30 pm. The classes are set up in series of movements and the schedule of those is reflected in ZenPlanner.** Please activate your Groupon, select SIGN UP NOW, then select GROUPON 2 MONTH MEMBERSHIP, then make your reservations of Fundamentals! See you in class!

It is our experience that new entrants into our CrossFit program- regardless of fitness level, require a great deal of attention and coaching to become comfortable with the CrossFit movements & philosophies.  It is very difficult for our trainers to coach fast paced group workouts and provide full attention to new folks at the same time. Coming into an all levels CrossFit class unprepared could be a recipe for injury, frustration, misunderstood concepts, or a combination of all.

The classes occur primarily in the evenings.  If you don't see a time that is convenient for you or soon enough for you we offer Flexible Fundamentals.   The workshops are scheduled so they last for 4 sessions. Some clients will be proficient in 4 sessions (once through the series of 4 classes) Each session builds on the previous so by the time you are done, you have a solid understanding of how to participate in our group classes. We limit the size of our Fundamentals workshop to under 18 enrollees due to the amount of personal attention that is required for coaching and learning these movements. Sessions fill quickly but people move through in 4 to 8 classes so be patient!

If you are not sure about trying CrossFit and want to see what it is all about first- feel free to come in and try one of our Free Intro-Classes. This is free, and there is no pressure to do anything beyond that.  We do ask that you sign up prior to attending. In this class you will participate in the group warm-up and the ANTE for that day. You will be encouraged to stay and watch the others in motion but that will end your Free Intro.

You can think of Fundamentals as almost a "Pre-Requisite" for CrossFit.  This is a requirement for all inexperienced CrossFitters- regardless of fitness level or athletic background. Think of CrossFit like any other sport.  You wouldn't expect to attend a black belt jiu-jitsu class with no prior training in that sport would you? Just the same, if you can't dead lift safely, clean and jerk safely and with efficacy, don't know the difference between a push jerk and a split jerk or are not a master of gymnastic basics, you are not ready to jump into an all levels CrossFit session.

To be effective, CrossFit requires that certain skills are taught and developed before progressing into the intensity of our all levels classes.  TBC CrossFit's   top level coaches are in charge of the Fundamentals series and you will receive coaching in these movements that is second to none.  If you have prior experience with CrossFit or CrossFit style training and can exhibit proficiency in the basic movements and philosophy of CrossFit, then you can forgo the Fundamentals series. However, we may require that you attend a couple of these classes so that you can get a feel for the gym, how we train and what is expected of you at TBC Crossfit before you can jump into our all levels sessions.

By no means is our Fundamentals skills series a watered down version of CrossFit. Each session, you will be given information on the aims & prescriptions of the CrossFit program. After a proper warm-up, there will be a skill session and then a wod (workout of the day) to hammer home the skills that you have learned that day.  As the Fundamentals program is a progressive one, these workouts may also contain skills learned in prior sessions.  It is imperative that you attend all sessions!! As part of the Fundamentals workshop curriculum, we do have some required reading.  If you would like to get a head start on that, please check out the CrossFit Journal articles-  Foundations and What is Fitness.

Our goal is simple: successfully integrate a new athlete into the group setting with the appropiate knowledge and skills. Prospective  Crossfit is challenging and this program is not for everyone. After 8 Fundamental classes students can join our regular Crossfit classes. If the student does not feel ready they are more than welcome to attend Fundamentals until they exhibit confidence and proficency with the 9 foundational movements.