Our programs are smartly designed to ensure safety and efficacy. No matter your goals, we can tailor every workout to make sure you feel challenged at the appropriate level. Whether we’re working with a lifelong athlete, a beginner, or even those working to reverse physical and health challenges, our programs are readily modifiable and our coaches are well-versed in making sure everyone gets exactly what they need for each day. Take a look at everything we have to offer.
Our Foundations program is a an informational and instructional program designed for anyone new to CrossFit, and for 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 and mind 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. Foundations classes are offered on Mondays and Wednesdays at 5pm and Saturdays at 9am
$199/month for first three months
$185 / month thereafter
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.
See our full range of membership options below!
Process for Success
They are much more than just a group class. They are personal training in a group environment. The template of the program is the same for everyone but you will be coached to modify the workouts depending on your individual goals and current level of fitness.
Our CrossFit coaching is based on the process of :
MECHANICS - the ability to move properly through our foundational movements. Can you move yourself and external loads in the most efficient, effective, and safe manner possible?
CONSISTENCY - are you consistent in the mechanics of movement and are you consistent in showing up?
INTENSITY - Intensity is relative to each individual and is programmed and coached to reflect the goals and needs of each client.
**Each client must go through our on-ramp program before starting our CrossFit classes.
At RDU we know that CrossFit itself is nothing more than exercise, which is the key to a more active and healthy life outside the gym. We also know that people often say they need to get "fit first" before starting CrossFit. This is our solution to that.Our FitFirst program is designed to build a base for an active and healthy life, excluding the barbell work sometimes associated with CrossFit. The program will be 45 minutes long and will utilize body weight movements, medicine balls, and kettlebells, with an emphasis on proper movement and mobility to create a better you outside of the gym. These classes are meant to be used as a stand alone program but if you find that you want more of a challenge as time goes on, you can inquire about moving into our CrossFit classes.
Want to know how to get started? There are no foundational classes needed and all fitness levels are welcome. We will first set you up with a free no-sweat intro session to get to know you, your background, and current fitness level - just fill out the form below and a coach will contact you within 24 hours.
CrossFit Kids RDU
CrossFit RDU’s Kids programming is, first and foremost, based on a foundation of fun and active engagement! The goals of our program are not just to instill skill work on all functional movements, but also to achieve long-term results. Children will develop those vital motor movements and will also learn life skills that will assist them in the progression of their developmental stages. We have designed a program to burgeon important life skills (i.e. working hard, taking personal responsibility, accepting feedback, working with others, following rules, etc.)
At RDU, we provide a safe and fun environment that guarantees success for all ability and experience levels. The kids program is designed for any individuals between the ages of 4 to 15, regardless of physical or sports background. The program will include tumbling/light gymnastics, running, bodyweight exercises, and some bar drills. The program is designed to deliver results to shape the children into well-rounded athletes and citizens.
Our CrossFit Kids classes will provide a positive atmosphere that celebrates and encourages the abilities of each and every child regardless of their activity level or body type. It is our commitment to teach the kids that everyone is capable of exercise and goal achievement. We want to build confidence and a level of trust and comfort with every child.
We offer a cyclical 8 week program targeting some of the 9 specific foundational Crossfit movements. Each 8 week cycle builds on the last cycle building confidence, motor development, and developmental skill.
8 week cycle/2 classes a week + Unlimited Adult membership/month is $225
We also offer a Kids punch card for $10 a class.
CrossFit Kids--ages 4-7 (1 hour)
CrossFit Kids--ages 8-15 (1 hour)
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.
- Unlimited access to CrossFit Classes that combine:
- And Metabolic Conditioning
- Plus Much More!
3x per week
- CrossFit Classes that combine:
- And Metabolic Conditioning
- Plus Much More!