CrossFit Foundations for Women

Petra joined this programme not knowing what a deadlift was. Eight weeks later she was coaching her sister through the warm-up. That kind of shift happens when the learning curve is managed properly rather than thrown at you all at once.

This course covers the 9 foundational CrossFit movements, scaled specifically for women who are new to barbell and gymnastics work. Each session builds on the last rather than treating every class as a standalone event.

What the sessions actually look like

Weeks 1 and 2 focus on bodyweight mechanics and breathing under load. No barbell until your squat pattern is solid enough to add weight without reinforcing bad habits.

From week 3 onward, you work with a barbell, kettlebells, and a rowing machine. The conditioning pieces are short and intentional, not random.

The coaches here actually watched my movement. Nobody had done that before in any gym I had been to.

Who this is genuinely for

Women with no CrossFit experience, or those who tried it once and felt lost in a regular class. Some participants have a gym background in machines or cardio but have never touched a barbell.

Each cohort is capped at 8 people so coaches can give real feedback, not generic cues shouted across a room.

• 9 foundational movements taught progressively
• Scaling options built into every session
• Nutrition basics covered in week 4
• Access to session recordings for 30 days