Our Foundations program is a 3-session course in a small group format. Each session is 90 minutes long, and it’s an informational and instructional program designed for anyone new to CrossFit, and those needing a refresher or a little bit of reconditioning after a break. We slow down our usual pace to guide you through the basic movements, get you familiarized with proper mechanics and technique and get your body primed to join our group classes. Foundations is designed to ensure your success; we cover everything from our programming philosophy, proper exercise modifications and scaling, regulating individual intensity, class flow, and nutrition.
CrossFit RDU is a community-based strength and conditioning facility with an emphasis on social integration. At its core, you will find a tight-knit support network of members that are highly dedicated to living a healthy lifestyle. The backbone of the program is Olympic style lifting mixed with traditional CrossFit workouts. These workouts combine gymnastics, weightlifting, and metabolic conditioning in varying degrees and durations to create unparalleled results. From the basic (but all-important) air squat all the way to the very technical muscle up and Olympic lifts, we utilize them all and make it workable for anyone at any level of fitness. We build strength, endurance, agility, technical ability, and general awareness of body and mind by training movements that support functional ability and translate to real life. And of course, there are the aesthetic benefits, too.
RDU Boot Camp is held every Saturday at 9 am, and is open to the public! These free workouts are fun and intense, and can be adjusted to any individual’s physical ability regardless of past experience. It’s a great way to get started on the fitness journey you’ve been dreaming about! During each hour session, boot campers will move through workouts derived from functional fitness and varied strength and body weight movements.
CrossFit RDU’s Olympic Weightlifting classes aim to improve the classic Olympic lifts, the snatch, and the clean and jerk. Our programming follows set cycles ranging appropriate for beginner to advanced level lifters. Our Olympic Weightlifting classes are great whether you are looking to improve your technique, proficiency, and strength, or wanting to pursue Olympic Weightlifting as a sport. We have also found that the most successful CrossFit athletes have built a strong technical foundation in these 2 lifts.
CrossFit RDU is home to their own USAW club (#13034). Our barbell club is home to four nationally ranked athletes who have gone on to compete at multiple USAW American Open and National meets, and to male and female North Carolina Champions. Athletes taking these classes can expect training that includes but is not limited to basic technique work, accessory work, complexes, full lifts, and one repetition maximum (1RM) testing days.
Powerlifting as a sport revolves around 3 major lifts: the back squat, deadlift and bench press. Develop explosive strength and increase your absolute strength numbers under the guidance of our three-time I.P.F World Powerlifting Champion and our Head Strength Coach, Phillip Farmer. Our Powerlifting/Strength class serves two purposes.
1) To compete in the sport of Powerlifting.
2) To increase your absolute strength to be better at your sport of choice. Absolute strength is the foundation for all other strength abilities. Maximal strength is the foundation for high movement speed and supports an athlete’s ability to perform. This carries over to everything we do in CrossFit and sport in general.
Our CrossFit Kids program is designed for kids ages 5-12 and focuses on developing overall athleticism and proper movement mechanics. Our youth athletes are taught to move well now so that they continue to move well (and prevent injuries) as they continue into adulthood. This program also encourages a community based on mutual respect and encouragement, building self-confidence and an appreciation for relationships.
We take basic movements that kids naturally enjoy doing, like pushing, pulling, jumping and running, and create workouts that seem more like fun games!