Your journey to unreal results starts here.
The CrossFit Trussville Fundamentals Course is course designed specifically for individuals who are looking to begin training in our CrossFit group classes. The CrossFit Trussville Fundamentals Course meets for 3 classes over one week (Monday, Wednesday, and Friday). During the three one-hour classes, you will, along with other beginners, be working with a certified coach who will safely expose you to our movement curriculum in a small group setting. Movement techniques will be drilled as well as a progressive introduction to the intensity levels that are inherent in our group classes. Each class will have physical components to test athletes, but more importantly, we will be drilling form and work hard to ensure that every athlete is on the same page regarding safety, form, and function before progressing to heavier loads or intensity.
Following the completion of the 3 class Fundamentals Course, a certified coach will assess your level and ensure that you are ready to safely transition into our CrossFit group classes. All 3 classes must be completed before you may attend our regularly scheduled CrossFit group classes. Please arrive 5-10 minutes prior to class. The course runs on a one week cycle. So Class #1 will be held on Monday at 6:00pm. Class #2 on Wednesday at 6:00pm. Class #3 on Friday at 6:00pm. You must attend each of the 3 classes once at the allotted times. Please plan accordingly.
In an effort to better prepare you for your course we have outlined the curriculum that you will follow below. Each movement that you will learn during your course is listed with a video link for you to study. We urge you to view each video a few times and again prior to each class. The videos are there so that you can familiarize yourself with each movement before you come to class.
**Click on [wmv] if you have windows media video installed. Click on [mov] to view the video in your browser. The rest of the videos are links to You Tube. Simply right-click on each link and choose “open link in new tab/window”.
- The Air Squat [wmv][mov]
- The Front Squat [wmv][mov]
- The Overhead Squat [wmv] and [wmv][mov]
- The Burpee click here
- The Concept 2 Rower
- The Presses [wmv] and [ wmv]
- Shoulder Press
- Push Press
- Push Jerk
- The Deadlift click here
- The Sumo Deadlift High Pull [click here]
- The Medball Clean click here
- The Kettlebell Swing click here
- The Box Jump click here
- The Pullup and it’s progressions [ring rows] , [band assisted], [strict pullup], [kipping pullup], [butterfly pullup
- The Snatch click here and [wmv][mov
- The Clean & Jerk click here
- Here is an excellent article on the Burgener Warm-UP
To ensure all athletes are comfortable with the reviewed movements there will be testing in order to graduate into our group classes.