Getting Started

There are several ways to get started at Second Wind CrossFit

1) CrossFit Foundations

Free Intro to CrossFit

Tuesday, April 14 at 7:30pm.   Sign Up Here



  • The first night of getting started with CrossFit is more talk than work.  We will introduce you to the main concepts and explain why CrossFit is the strength and conditioning program that is sweeping the world (hint: results).  This first class is free and there is no obligation to continue.
  • If you wish to continue, the full Foundations course for beginners is five additional classes:  Tuesday and Thursday evenings at 7:30, and Saturdays at 8am for two weeks.  The cost to finish the Foundations Course is $199. 
  • Class size limit: 15
  • Following completion of the Foundations course, you may come to the regular classes for two weeks, so your Foundations cost actually covers a full month.
  • Questions? Please contact us.

More Explanation:

Because we want to be sure you are safe and successful in CrossFit, the Foundations Course is mandatory before purchasing membership and attending one of the regular CrossFit classes. This course introduces you to the basics of CrossFit skills and the nine foundational movements.

The Foundations Course consists of six different classes (3 times per week for 2 weeks). Each class will last an hour and 15 minutes. During the course you will learn proper technique for weight training movements, new gymnastics skills, how to track your progress, how to self-adjust your workout, proper etiquette and where the bathroom is located.

Think of this like playing golf for the first time.  You wouldn’t want to jump into a foursome of guys who have been playing for two years and you don’t even know which club to use.  You may not become an expert golfer in just a few lessons, but you’ll know enough to go out and play.  That’s what the Foundations Course is designed to do…give you the confidence and basic skills to come play.

2) Boot Camp

Saturdays at 9:15am

Mondays and Wednesday at 10:30am


Boot Camp workouts, while still high intensity, are meant to be fun and functional.  We don’t worry about counting reps or trying to do something as quickly as possible, so it feels a little less competitive.

With Boot Camp there is no Olympic lifting, and in fact, no heavy lifting in general.  Yes, we will swing kettlebells and throw medicine balls and use dumbbells and things, but we won’t be setting aside time to lift heavy weights.

Boot Camp allows you to get started right away, meet the coaches and experience the atmosphere and community of the gym.


CrossFit for Beginners

CrossFit and Boot camp are open to all fitness level.


What if I can’t attend any of the Foundations Classes?
You may also schedule 1-on-1 training with a coach. The cost is $60/hour.  Please allow for five classes (hours), though we may get it done in four. Bring a friend and we will reduce the cost.  Please contact Steve Dolge at

What if I can attend some, but not all, of the Foundations Classes?
We can still schedule 1-on-1 sessions with a coach to make up missed classes.  Make-up classes are $50/session.  Please contact Steve Dolge at

What happens after I graduate?
Congratulations!  You are awesome.  And you are then free to join with a monthly membership or drop-in to any of the scheduled CrossFit classes.

Do I have to attend the classes in order?
Yes, please start on the starting dates.  There is a logical progression to class curriculum.

I have done CrossFit before. Can I drop in to a regular class?
If you are visiting from another CrossFit affiliate or you have CF experience, you are welcome to drop in. Please email Steve at

Ready to make the commitment to better health and better fitness?