CFFM requires that any individual interested in our monthly classes complete our CrossFit 101 program of six (6) hours of personalized (scheduled by appointment) instruction and training. The program delivers a comprehensive understanding of the "foundational" movements and exercise techniques specific to CrossFit. Additionally, the 101 sessions offer the individual a smooth integration into the class setting. We discuss how our programming is delivered, what to expect during each class hour, and on-going client services including an introduction to the CrossFit Nutrition program.

Here are the Foundational Exercises taught during CF 101 (follow the links for video demos and CrossFit Journal articles):

Rowing
http://www.concept2.com/us/commercial/crossfit/CFIT_Oct06.pdf

DL (Deadlift)
http://media.crossfit.com/cf-video/CrossFit_RipDeadliftSetup.wmv

HPC (Hang Power Clean)
http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-clean.wmv

PC (Power Clean)
http://media.crossfit.com/cf-video/CrossFit_RipBBPowerCleanJump.wmv

PS (Power Snatch)
http://media.crossfit.com/cf-video/cfj-nov-05/power-snatch.wmv

SP/PP/PJ Progression (Shoulder Press, Push Press, Push Jerk)
http://media.crossfit.com/cf-video/SPPPPJ155.wmv

Air Squat
http://media.crossfit.com/cf-video/CrossFit_AirSquats.wmv

Front Squat
http://media.crossfit.com/cf-video/CrossFit_FrontSquats.wmv

Thruster
http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv

WBS (Wall Ball Shot)
http://media.crossfit.com/cf-video/CrossFit_Wallball.wmv

Back Squat
http://media.crossfit.com/cf-video/CrossFit_RipIntroLowbarSquat.wmv

http://media.crossfit.com/cf-video/CrossFit_RipSquats315x10.wmv

GHD (Glute Ham Developer)
http://media.crossfit.com/cf-video/CrossFit_GHDSitupElements.wmv

OHS (Overhead Squat)
http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv

KBS (Kettlebell Swing)
http://media.crossfit.com/cf-video/CrossFit_KBSwings.wmv

SDLHP (Sumo Deadlift High-Pull)
http://media.crossfit.com/cf-video/CrossFit_SDHP.wmv

"Gymnastics/Calesthenics/Plyometrics":

Push-Ups
http://media.crossfit.com/cf-video/CrossFit_PushupStandards.wmv

Pull-Ups
http://media.crossfit.com/cf-video/CrossFit_Kipping1-Concept.wmv

Burpees
http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv

Box Jumps
http://media.crossfit.com/cf-video/CrossFit_BoxJumpVariations.wmv

Rope Climbs
http://media.crossfit.com/cf-video/CrossFit_RopeClimbDemo.wmv