This is the on-ramp to fitness. Fundamentals is a four-week course: one weeks of one-on-one and/or small group instruction, followed by two weeks of regular CrossFit classes. The course is designed to educate and prepare individuals in regards to the movements and skills associated with CrossFit in order to ensure safety and success in classes. Health and fitness are life-long pursuits and everyone has different starting points, but where you start is not as important as where you finish. The journey to ‘better’ has no prerequisites; all you need to do is start.


Fundamentals Test-out Procedure

If you have prior CrossFit or strength and conditioning experience, you may be eligible to test-out of our Fundamentals program. The Fundamentals Test-out Procedure is a one-on-one movement screening in which you are required to perform a series of exercises; meeting all points of performance; and complete the “Baseline” workout within a specified amount of time. The Test-out provides the opportunity for the 446 coaching staff to identify and correct potential mechanical faults, as well determine if you are prepared to join CrossFit classes, or if Fundamentals would be the more appropriate beginning to your fitness journey.

Movement Series:

  • Squat, Front Squat, Overhead Squat
  • Lunge
  • Romanian Deadlift (RDL), Deadlift
  • Clean
  • Snatch
  • Push Press
  • Hollow Hold

For time: 
500-meter Row
40x Squat
30x Sit-up
20x Pushup
10x Pull-up

*Nine-minute time-cap


We all started here.

From sedentary to fit. This is the path.