Ballast Fundamentals is a 4 day foundations program, starting every Saturday at 8:00am-10:00am. You will learn basic points of performance on the 9 foundational movements of CrossFit; The air squat, front squat, overhead squat, shoulder press, push press, push jerk, deadlift, sumo deadlift high pull, and the medicine ball clean. Below you will find videos of the 9 foundational movements which will help you before attending fundamentals. You must pre-register by sending an email to by 5pm the Friday prior. 

All CrossFit workouts are based on functional movements and these movements coincide with the best aspects of gymnastics, weightlifting, running, rowing and more. Intensity is essential for results and is measurable as work divided by time—or power. We focus on form and technique first then add intensity or effort. Keeping CrossFit workouts constantly varied with functional movements and adding intensity when necessary, is a blue print for fitness. 

Along with fitness, we focus on the "Community" to ensure a positive atmosphere for everyone. Having a supportive community, plus the fun of competition, yields an intensity which will push anyone to reach beyond their comfort zone and goals.

The needs of professional athletes and our grandparents differ by degree, not kind. CrossFit is designed to allow any committed individual, regardless of experience, the ability to reach their goals. We scale load and intensity, not the program. Overall, CrossFit's goal is to build a broad, general, and inclusive fitness that is measurable, observable and repeatable results.