Our CrossFit Foundations program is an exciting introduction to the world of CrossFit and your new active lifestyle. The course will prepare you to reach your highest possible level of fitness in a way that is both safe and scaled to your current abilities and conditioning level. This course is required for anyone who has not completed a beginners' program at a registered CrossFit affiliate, but it is also a great refresher for anyone who's been out of the game for a while or who might just want to spend some time developing a more sound foundation for their CrossFit practice.
Our Foundations program begins with three one-on-one sessions between you and a trainer. These sessions are scheduled around your availability, so there's no need to worry about making class times that don't fit your schedule. Our primary goal in these three sessions is to prepare you to join our group CrossFit classes with confidence. We will identify your unique strengths and weaknesses in order to capitalize on your pre-existing skills and to begin to improve on the things that are holding you back from reaching your fitness goals. First, you will learn how to perform each of the foundational movements safely and efficiently as we focus on developing your strong technical base. Then we will slowly add more movements, repetitions, weight and distance once you have demonstrated competence in the foundational movements.
Each session will include a warm-up, mobility drills, and skill work and will end with a MetCon (a heart-pumping workout where you will break a good sweat!) that will assist us in developing your conditioning and assessing your progress. Under our guidance, you’ll have the chance to push yourself and put your new skills to the test.
This program brings results! After completing Foundations and your first few weeks of CrossFit, your body will begin to rapidly change. Because of this, we’ll encourage you to take before and after pictures to help capture your transformation.
This fun and fast-paced class will motivate you, challenge you, and get you into the best shape of your life. In a format that incorporates strength training, plyometrics, high intensity cardio and mobility, you’ll perform a wide variety of movements under the watchful guidance of our knowledgable trainers who will always keep things interesting, making you want to come back for more! Classes take place on Tuesdays and Thursdays at 5:15pm, and you can join anytime. Childcare is also available for $1 per child, so you'll never have to worry about a sitter for the kiddos! Note that this program is beginner-friendly, and workouts will be scaled/modified by your trainer based on your individual conditioning and skill level.
5 weeks (up to 20 classes over the 5 weeks)
$1 childcare/child (for up to 3 children per family, per visit)
Every Tue & Thu at 5:15pm
Foundational Strength & Conditioning
The forefront of Foundational Strength and Conditioning is core strengthening and stability. Your core muscles, including your pelvic floor, diaphragm, and back muscles, are the base of support for the rest of your body. They help with good posture, carrying groceries, standing for long periods, picking up your kids, etc. To establish a strong core, classes focus on strict movements, accessory work, mobility, unilateral movements, balance, muscular strength and endurance through every plane of motion. These components are completed with the use of bodyweight, dumbbells, kettlebells, ropes, resistance bands, boxes, odd objects, tires, stability balls, and more. An achy elbow could mean a weak pelvic floor or knee pain could be a result of tight hips. Building your core base can alleviate aches and/or strengthen other areas of your body. This is a great class for new members, seasoned members, anyone working through an injury, or someone wanting to improve core stability to become stronger overall. Classes are held twice a week at varying times, please check the schedule for this week’s classes!
Based on the principles of Mechanics, Consistency and then Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.
CrossFit Kids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children.
CrossFit Kids Ages 4-7 meets Sat at 8am & 10am.
CrossFit Kids drop-ins may be purchased for $10/visit. Click on the button below to learn how to create an account for your child in ZenPlanner and then sign him or her up for a CrossFit Kids membership. If you already have a membership at CrossFit Raeford, watch this video to add a family member to your Zenplanner account.
We get it. Group classes aren’t for everyone. Some people benefit more from one-on-one interaction with a trainer, which is something that does occur during general CrossFit classes but isn't a guarantee for the duration of the class. Further, some people have specific goals that aren’t always met through general class programming. Perhaps you're targeting a specific event or you’ve just reached an athletic plateau. In either case, private training may be right for you.
Private training is the most effective and efficient approach to achieving very specific personal fitness goals. At CrossFit Raeford, one of our experienced trainers will conduct a comprehensive assessment with you, work with you to define your goals, and train you through a program designed to meet your specific goals while considering your unique background, fitness level, and lifestyle factors.
In our CrossFit classes, elements of gymnastics, Olympic weightlifting, powerlifting, sprinting, rowing and jumping are all combined into one program to help you achieve elite fitness. This is the only program capable of simultaneously developing your endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.
All of these principles are applied to a small group class where training with your friends does more than make the experience a ton of fun. Our CrossFit classes are all about team spirit and motivation. Whether you consider yourself a competitive CrossFitter or not, seeing others around you perform will instinctively push you to be your very best. Training with others also holds you accountable to staying on track. Miss a workout? It probably won’t go unnoticed. Chances are, you’ll get texts and Facebook messages from your buddies asking where you are. If you're having trouble getting motivated or have a tendency to fall off of the fitness wagon, then this is the place for you.
Here at CrossFit Raeford, we take it a step further than your average gym. We're passionate about we do for this community, and it is our number one goal to help you be the very best that you can be! We demonstrate this everyday as we encourage you to practice new skills and challenge yourself in ways that may be very new to you. And since the classes are small, and the community is tight, your coach will know you well and will know how to help you get the most out of a workout, whether it be to scale it back or to add an element that will offer you an additional challenge. Further, we hold you accountable by checking in on you if we haven't seen you in a while, and we encourage you when you're coming in consistently and getting results. We believe we are in this together, and we will take every reasonable step to support you in meeting your goals!
If you have at least 6 months of previous CrossFit experience, as well as completion of an on-ramp, Foundations or similar program at a registered CF affiliate and think you're ready to join an awesome and supportive community that will help you to meet your fitness goals, sign up today!
If you are new to CrossFit and ready to start your fitness journey in a fun, supportive community, sign up for our Foundations course today!