CrossFit Foundations for Beginners


Our one-month CrossFit Foundations program is designed for beginners but is also great for those who’ve been out of the game for a while and would like a refresher course.

Foundations 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.

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 60-minute session will include a warm-up, mobility drills, and skill work and will end with a short 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 change as it adapts to new ways of moving. Because of this, we’ll encourage you to take before and after pictures to help capture your transformation.

Note that Foundations does roll over into an Unlimited Membership that renews for 12 months at the rate of $149/month (or $139 for military/LEO/teachers), unless you advise us that you prefer an alternate course (i.e. month-to-month, 6-months, etc.). This can be done through our web site or our front desk prior to completing your three one-on-one Foundations sessions.


CrossFit Light

Our CrossFit Light membership is a great introduction to the world of functional fitness without the intimidation factor that can come with barbells and highly-technical movements.

Under this 5-week program, you’ll perform a wide variety of movements under the watchful guidance of our knowledgable trainers who will always keep you safe, engaged and wanting to come back for more! We will motivate you, challenge you, and help you get into the best shape of your life.

Our CrossFit Light membership grants access to six classes per week, including:

  • Intro to CrossFit at 5:15pm on Mondays

  • CardioBurn at 5:15pm on Tuesdays and Thursdays

  • Functional Strength & Conditioning at 10am on Mondays and 5:15pm on Wednesdays.

  • Group CrossFit on Saturdays, where we typically do partner and team workouts that involve non-technical movements combined in a way that will get your rate up to really improve your conditioning while you’re also having fun

Childcare is also available for $1 per child for all classes under the CrossFit Light membership, so you'll never have to worry about a sitter for the kiddos!

Note that the CrossFit Light program (including all of the classes offered under it) is beginner-friendly. Workouts will be scaled/modified by your trainer based on your individual conditioning and skill level.

5 weeks (up to 6 classes per week)
$1 childcare/child (for up to 3 children per family, per visit)
Class options under this membership include 5:15pm Mon-Thu, 10am on Mon, and 9am on Sat.


CardioBurn is beginner-friendly, meets at 5:15pm on Tuesdays and Thursdays and is included in all CrossFit and CrossFit Light memberships. This is a fun and fast-paced class that incorporates strength training, plyometrics, core work, high intensity cardio and mobility.

Childcare is available for $1 per child per visit. If you’re not currently a member with us and will be dropping in for a class for which you will need childcare, please contact us at or text 810-444-5704 so we can assist you in making a reservation.

Foundational Strength & Conditioning


FS&C is beginner-friendly, meets on Mondays and Wednesdays at 5:15pm and is included in all CrossFit and CrossFit Light memberships.

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, our FS&C classes focus on strict movements (versus using momentum), 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.

Childcare is available for $1 per child per visit. If you’re not currently a member with us and will be dropping in for a class for which you will need childcare, please contact us at or text 810-444-5704 so we can assist you in making a reservation.

While FS&C is offered on Mondays and Wednesdays at 5:15pm, it is also occasionally offered on Sundays, so please check the schedule for this week’s line-up.

CrossFit Kids

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 4-9 meets Sat at 8am & 10am and on Mondays at 5pm.

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. 

Private Training

Many athletes have specific goals that are best met through one-on-one or small group focused training. Perhaps you're training for a specific event, trying to get that first muscle up or you’ve just reached an athletic plateau and need a break-through. Whatever your unique case may be, private training may be right for you.

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.

Contact us at or text 810-444-5704 to discuss your goals and how we can help you meet them via private training.

Group CrossFit Class

Our trainer-led group CrossFit classes are open to anyone with six months of previous CrossFit experience, as well as prior completion of an on-ramp, Foundations or similar program at a registered CrossFit affiliate.

CrossFit classes combine elements of gymnastics, Olympic weightlifting, powerlifting, sprinting, rowing and jumping into one program to help you achieve the best fitness of your life. CrossFit simultaneously develops your endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy in a way that no other program does in such a short amount of time or as thoroughly.

Our group CrossFit classes also make the experience a ton of fun because they 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. And 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 get to know you well and will help you get the most out of your workouts, whether that means sometimes scaling it back or adding 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 prior completion of an on-ramp, Foundations or similar program at a registered CrossFit 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’re new to CrossFit and ready to start your fitness journey in a fun, supportive community, sign up for our Individual Foundations course today! Once you sign up, you’ll receive an email from us asking for your availability to get started with three one-on-one sessions that will be scheduled around your availability.