Foundation course

For those with no prior CrossFit experience this is your entry point to the CrossFit programme. This course teaches you the basic skills you will require to tackle the daily WOD (workout of the day) or to take part in the group sessions. At CrossFit Clitheroe, we not only want to make sure that you get the safest, most effective workout, but that you’re part of the CrossFit Clitheroe community before you start your first group class. Coached by a CrossFit Clitheroe coach, and delivered in small group sessions, the On Ramp course is designed to get you to your first group class with the knowledge and techniques you need to be safe when using the equipment.

How do I sign up?

You can come into the box to speak to one of our coaches who will book you on to the On Ramp course at a time to suite you.

To join up online please click here

Alternatively you can contact a member of staff for details by either
calling:
07580381730
or emailing the head coach chris.crossfitclitheroe@gmail.com.

Cost

The fees for Foundations is to be paid to your coach upon completion of the first course F1. Your coach will discuss the cost with you when making your booking. Take the contact number for your coach to arrange your F2 and F3. Once you’re skilled up it’s time to do some CrossFit and join in the fun.

Alternatively you can email head coach Chris, chris.crossfitclitheroe@gmail.com

Foundation Courses

WarmUp

Row – 10 x 100m Intervals.
Each interval to be quicker than the last, goal to learn how to row and warm-up.

PVC Mobility

To mobiles athlete, also chance to check mobility and current squat technique.

  • Arm circles
  • PVC front to back Shoulder dislocate
  • PVC side to side exaggerated dislocate
  • Snatch / Over head squat

Movement

  • Air Squat
  • Barbell back box Squat
  • Front Squat
  • Press-up – hand release
  • Push press
  • Push Jerk
  • Jumping Pull-up
  • Body Row

WOD

  • “Base Line”
  • 500m Row
  • 50 x Squat
  • 40 x press-ups
  • 30 x sit-ups
  • 20 x pull-ups / Body Row

WarmUp

Shuttle Runs – 5 minutes
Purpose- to introduce athlete to a typical class warm-up

PVC Mobility

Reinforces technique and gets athlete use to protocol.

  • Arm circles
  • PVC front to back Shoulder dislocate
  • PVC side to side exaggerated dislocate
  • Snatch / Over head squat

Movement

  • KB Deadlift
  • Bar Deadlift
  • Sumo Deadlift
  • KB Swing
  • KB 2 handed clean
  • Med Ball Clean
  • Wall Ball
  • Box Jump
  • Skip / Double Under

WOD

  • “666” 10 minute AMRAP
  • 6 x Kb Swing 16k / 12k
  • 6 x Wall Ball 14/10
  • 6 x Box Jumps 21”/16”

AMRAP = As many rounds/reps as possible

WarmUp

Row – 10 x 100m Intervals.
Each interval to be quicker than the last, goal to learn how to row and warm-up.

PVC Mobility

To mobiles athlete, also chance to check mobility and current squat technique.

  • Arm circles
  • PVC front to back Sholider dislocate
  • PVC side to side exaggerated dislocate
  • Snatch / Over head squat

Movement

  • Clean and Jerk
  • Snatch

WOD

Terrible 20

20 Reps each of:

  • Air Squats
  • Kb Swings
  • Box Jumps
  • Hand release press-ups
  • Pull-ups
  • Hang Power Clean
  • Shoulder To Overhead
  • Wallballs
  • Burpees

Opening times

 

Please note: The gym is closed for lunch daily between 12:00 - 13:00

MON - THURS

06:00 - 20:30

FRIDAY

06:00 - 19:00

SATURDAY

08:00 - 13:00

SUNDAY

09:30 - 12:00

For membership contract terms and prices please call:
07743 520 572 (Yas Nawaz – Manager) or 07841 905 540 (Chris Templeman – Owner).

Opening times

 

Please note: The gym is closed for lunch daily between 12:00 - 13:00

MON - THURS: 06:00 - 20:30

FRIDAY: 06:00 - 19:00

SATURDAY: 08:00 - 13:00

SUNDAY: 09:30 - 12:00

Contact Us

 

Chris Templeman - Owner
Phone: 07841 905 540
Email: chris.crossfitclitheroe@gmail.com

Yas Nawaz - Manager
Phone: 07743 520 572
Email: yas.crossfitclitheroe@gmail.com

Location

 

CrossFit Clitheroe
Primrose Business Park
Clitheroe
Lancashire
BB7 1DR

Clothing Contact

 

For clothing enquiries call
Chris: 07841 905 540
or
Email:
chris.crossfitclitheroe@gmail.com

.wpb_row.vc_row-fluid.featprods.is_background { margin: 0; }