If you’re new to CrossFit, starting with a Foundations program can be highly beneficial before beginning your regular CrossFit classes or personal training sessions. At CrossFit Des Plaines, our Foundations program includes 3, 1-on-1 sessions with a certified CrossFit coach in order to address the fundamental movement patterns of CrossFit–squatting, deadlift variations and pressing–as well as three additional variations of each of those movements.

In your three sessions, your coach will instruct you and cue you through each progression of the nine foundational movements you will need to know in CrossFit:

air squat → front squat → overhead squat
shoulder press → push press → push jerk
sumo deadlift → sumo deadlift high pull → medicine ball clean

The benefit of taking these sessions are paramount in being able to execute proper movement patterns safely once you are in the group setting. Each 1-on-1 session focuses solely on the mobility, range of motion, and specific cues for each of the three movements.

Sometimes new athletes come into a CrossFit box having some experience from working out on their own at a globo gym, or using another form of exercise without a coach. While this can put an athlete at ease, sometimes there can be a lot to unlearn in order to re-learn.

For example, before an athlete is to load a back squat with a weighted bar bearing on their shoulders, are they proficient with a simple air squat with the following mechanics: standing tall, feet shoulder width apart, weight in heels, and push hips back as you keep your chest tall to descend down with hips below parallel, and stand back up again.

That’s a lot to think about for just a plain ol’ air squat! Hence, whether you are an experienced or routine exerciser, or someone who is brand new to beginning their fitness journey, the Foundations course can be for you.

Not only are you instructed through the 9 main movements, but you also begin to familiarize yourself with the gym facility, the equipment we use, your coaching staff, and also some other topics we often teach and discuss with our members: goal setting, nutrition, recovery, and your overall lifestyle!

We have spots open for our Foundations program for this FALL–be sure to check out more information here, or contact us at (773) 377-5307 or e-mail info@crossfitdesplaines.com to learn more about if this program is a good fit for you.

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