Foundations classes in Spring Hill & Columbia
Foundations is a 3-session, one-on-one course with a coach that teaches you everything you need to walk into your first CrossFit class feeling confident. If you are nervous about joining a class environment, or have fitness needs that would be better handled one on one, this is a great place to start.
Who is Foundations for?
Foundations can be for anyone starting CrossFit at Thunderhead. Complete beginners, people coming back after years away, or if you are a little nervous about being in a class environment. A coach will guide you one on one and build the foundation you need to succeed.
Foundations is not a requirement. It’s just another way we try to meet our members unique needs. Chat with us during your free intro process and we’ll work out the right starting point together.
Benefits
Why start with Foundations?
One-on-one with a coach
Three private sessions, just you and your coach. No keeping up with a class, no feeling watched, no pace but yours. Your coach adapts every session to how you move and how you’re progressing.
Learn every movement safely
Your coach teaches and demonstrates the foundational movements we use in class, reviews your range of motion, and shows you the right scaling options, so you’re moving safely from rep one.
Walk into class confident
By the end of the course you’ll know the movements, the terminology, and the class format. Your first group class won’t feel like your first day, because it isn’t.
What you’ll cover
Three sessions, one clear goal: get you class-ready. Here’s what you and your coach will work through.
The foundational movements
The squats, presses, and lifts that show up in class, taught and practiced one-on-one until you’re comfortable with each of them.
Assessed around you
Your coach reviews your range of motion and movement history, then adjusts what you learn and how you scale it to fit your body, not a textbook.
CrossFit-style workouts
You won’t just drill technique. You’ll put it together into real workouts at the right intensity, so class-style training feels familiar before you ever join one.
Graduate into classes
Finish the course at your own pace and you will be ready to roll straight into our CrossFit class schedule.
Duration:
Foundations is 3 one-on-one sessions, scheduled with your coach at times that work for you. Once the course is completed you graduate on to our CrossFit Classes. Available at both our Spring Hill and Columbia gyms.
How to get started
No pressure. No awkward sales pitch. Just a quick conversation to figure out the right starting point for you.
01
Book a free intro
Pick a time that works and we’ll have a short, relaxed chat about your goals, your schedule, and where you’re starting from.
02
Get a clear plan
We’ll recommend the best starting point — CrossFit classes, personal training, nutrition coaching, or a combination — and answer every question you have.
03
Start training
Come in, meet your coach, try a session, and see for yourself what training with the right support feels like.
Let’s Go
Take the first step by booking your free intro
Foundations FAQs
Do I have to do Foundations?
Foundations is not mandatory, but it can be a great starting point. Book a free intro and during your call we will determine the best option for you and your goals.
How long does the course take?
That’s up to your schedule. The three sessions are booked one-on-one with your coach, so most people finish inside two weeks, but there’s no deadline.
What does it cost?
The course can be purchased along with a month of unlimited classes, or as a stand alone. Talk to your coach during your intro call about which option seems best for you.
I'm really unfit. Is this still for me?
Especially for you. One-on-one is the most supportive way to start, and your coach scales everything to exactly where you are today. There’s no fitness requirement to begin.
Is Foundations available at both gyms?
Yes, you can complete the course at either our Spring Hill or Columbia gym, whichever is closest to you.
