What is the Fundamentals Course?

In CrossFit, as it is in any well run fitness program, there are some complex movements and concepts acting as a foundation to the entire program. It takes time, careful attention, and concerted effort to learn that which will ensure you are performing safe movement.

The number one priority at CrossFit Norfolk is to ensure that you have all the skills and knowledge necessary to avoid injury and achieve your fitness goals.

Course Structure

The Fundamentals Course is 5 classes of one hour apiece. In order to ensure you receive the best instruction, we limit the class size to no more than 4 athletes. This allows the coach to give highly personalized attention while you learn the most important movements and concepts in CrossFit.

Each class will include a warm up, review of skills learned in previous classes, learning of new movement, workout and cool down/Q&A. A typical Fundamentals session will look similar to this:

6:00 – 6:10 Warm up

6:10 – 6:20 Skills Review

6:20 – 6:40 Movement Instruction

6:40 – 6:55 Workout

6:55 –    ~    Cool Down/Q&A


The Fundamentals is an important and necessary step to joining the group classes. It is a great opportunity to get your feet wet as a new athlete as to how the group classes work. We will do our best to ensure you leave the Fundamentals with everything you need to achieve your fitness goals and stay injury free.


How to get started…


If you haven’t done the Free Intro Session, then let’s get that scheduled. You can do that by visiting our Prospective Request Information page here. This will get your information to our manager  Chace and he will contact you directly to get you on the schedule. If you have any additional questions you can email him directly at


Below you will find a breakdown of the Fundamentals Course day by day…

CrossFit Norfolk Fundamentals

Day Skill Review New Skills WOD
Into Ring Row
Ring Row
KB Swing
Goblet Squat
4 RDS or 12 Min:
200 m. Run
5 Ring Rows
10 Push-ups
15 Squats
6 RDS or 12 Min:
7 Ring Rows
7 Push-ups
7 KB Swings
7 Goblet Squats
1 Squat
Push up
Ring Row
Kip Swing
3 Rounds of:
15 Deadlifts
21 AB Mat Sit ups
400m Run
2 Deadlift
Kip Swing
Press out of Rack
Back Squat
12 Minute AMRAP:
7 Back squats
7 Burpees
3 Rope lowers
3 Press
Back Squat
Box Jump
KB Swing
Push Press
21-15-9 of:
KB Swings
Box Jumps
Push Press
200m. Run
4 Deadlift
Push Press
KB Swing
Front Squat out of Rack
Push Jerk
Hang Power Clean
3 Rounds of:
15 DB Hang Power Cleans
12 Front Squats
9 Burpees
Fence to Fence Sprint
5 Front Squat
Hang Power Clean
Hang Power Snatch (PVC ONLY)
15 Minute AMRAP of:
200m. Run
7 Thrusters
9 Ring Rows