FOUNDATIONS

FOUNDATIONS

Your perfect introduction to CrossFit - personalized coaching to build confidence and proper technique

New to CrossFit? We've Got You Covered.

If any of these questions sound familiar, our Foundations Program is the perfect place to start.

I'm out of shape, can I do this?

Absolutely. Our Foundations Program is designed for all fitness levels. We'll teach you the basics and scale every workout to your ability.

I have an old injury, is it safe?

Yes. We'll work with you to modify movements and ensure you're training safely while strengthening the areas around your old injury.

What if I'm intimidated by group classes?

Our Foundations Program is the ideal way to experience CrossFit in a personalized, low-pressure setting before joining group classes.

I already lift, do I need this?

Perfect! Your fitness background will help, and we'll teach you CrossFit-specific movements and techniques to enhance your current skills.

What is CrossFit?

CrossFit is a fitness program that combines a variety of functional movements into fun and challenging workouts. It's designed to help you build strength, improve your endurance, and increase your overall fitness in a supportive community environment. We focus on movements that you use in everyday life, making you stronger and more capable both in and out of the gym.

Your Journey to Fitness in 3 Simple Steps

Our Foundations Program is designed to build your confidence and skills from the ground up.

1

No-Sweat Intro

Free Intro

We'll start with a free, 30-minute consultation to discuss your goals, answer your questions, and show you around the gym. This is a chance for us to get to know you and for you to see if we're the right fit.

Goal setting & assessment
Tour of our facility
Meet a coach
No pressure, no obligation
2

Personalized Coaching

3 Private Sessions

You'll work one-on-one with a certified coach in three private sessions. We'll teach you the fundamental movements of CrossFit, focusing on proper technique and safety in a supportive environment.

Flexible scheduling
Learn at your own pace
Focus on technique
Build confidence
3

Join Group Classes

Ongoing

Once you've completed your private sessions, you'll have the confidence and skills to join our regular group classes. You'll be part of a supportive community, ready to continue your fitness journey.

Access to all class times
Supportive community
Continued skill development
Fun, challenging workouts

Is This Program Right For Me?

Yes! Fitness is a universal need. Our methods are designed to be adaptable for everyone, regardless of age or experience.

CrossFit Deluge community members of all ages and fitness levels celebrating together after a successful workout

Our Welcoming Community

Join people of all ages and fitness levels who support each other every step of the way

Scalable for All Fitness Levels

Whether you're a seasoned athlete or just starting your fitness journey, the principles of good movement remain the same. We all need to squat, lift, and move.

The beauty of our program is that we tailor the intensity and weight to your individual ability. You'll perform the same workout as everyone else, but scaled to a level that is both safe and challenging for you.

The Key is Intensity

We focus on finding the right level of intensity for you. This ensures you get the best possible results while building a solid foundation of strength and skill that will serve you for a lifetime.

Who Benefits from Our Program?

Busy Professionals

Efficient, high-impact workouts that fit into a packed schedule.

Parents & Grandparents

Gain strength and energy to keep up with your family.

Students

Build healthy habits and relieve stress in a fun environment.

Fitness Enthusiasts

Challenge yourself and learn new skills to enhance your performance.

What You'll Learn

We build your fitness on a foundation of functional movements that deliver real-world results.

Building Dynamic Strength for Real Life

Instead of training muscles in isolation, we use compound movements that teach your body to work as one coordinated unit, building dynamic strength that transfers to everything you do outside the gym.

Traditional Approach

Isolated muscle training

Functional Approach

Real-world movement patterns

Bicep Curls

Single muscle, sitting position

Pull-ups

Full upper body, hanging position

Leg Extensions

Machine-based, artificial movement

Squats

Natural standing movement pattern

Steady Cardio

Single pace, one energy system

High-Intensity Intervals

Varied intensity, multiple energy systems

What is Dynamic Strength?

The ability to generate power through multiple muscle groups working together in coordinated movement patterns - exactly how your body functions in real life activities like lifting boxes, playing with kids, or climbing stairs.

Bodyweight

Master control over your own body.

Squats
Push-ups
Sit-ups
Burpees

Weightlifting

Build strength with external weights.

Deadlifts
Presses
Cleans
Snatches

Gymnastics

Develop coordination and core strength.

Pull-ups
Handstands
Rope Climbs
Dips

Conditioning

Improve your cardiovascular endurance.

Rowing
Running
Jump Rope
Kettlebell Swings

Why Choose Our Foundations Program?

Set yourself up for long-term success with proper fundamentals.

"I Don't Have Time for This"

Good News: You Do!

World-class fitness is obtainable in just one hour a day. The intensity that delivers the best results isn't sustainable for much longer than that.

More is not always better. Our program is designed to be efficient and effective, respecting your time and energy.

Foundations Sessions

60 minutes each
Perfect for busy schedules
Maximum effectiveness

Personalized Attention

Receive one-on-one coaching to ensure you're moving safely and effectively.

Build a Strong Foundation

Master the basics in a private setting before joining group classes.

Injury Prevention

Learn proper movement patterns to exercise safely and effectively.

Flexible Scheduling

Schedule your sessions around your busy life with convenient time slots.

Ready to Begin Your Journey?

Start with a free No-Sweat Intro where we'll learn about your goals and create a personalized plan for your success. Through thorough coaching and incremental challenges, we can teach anyone who is willing to learn how to perform movements safely and effectively.

What to bring: Comfortable athletic clothes, water bottle, and an open mind!

No experience required! Our Foundations Program is designed for complete beginners.

Your Path to CrossFit Success

Start with a free consultation or jump right into our Foundations program.

No Sweat Intro

FREE

Free introductory consultation and CrossFit assessment to determine the best plan for your fitness goals.

Completely free consultation
CrossFit assessment and movement screen
Personalized plan recommendations
Tour of our facility
Meet our coaching team
No obligation or pressure
BOOK FREE CONSULTATION

Foundations

$75/ 3 sessions

3 personal training sessions for CrossFit beginners. Perfect introduction to CrossFit.

3 Private Sessions • 60 min each
3 personal training sessions
Free InBody scan included
Perfect for beginners
Learn proper form and technique
Build confidence before joining classes