FireHouse Fundamentals

The Fundamentals program is not necessary to join our CrossFit Program.  If you would like to jump right into classes, our coache are here to assist and guide you along the way.

If you are interested in a smaller group that focuses on the building a strong foundation and ramps up your fitness over the course of the month, Fundamentals is for you.  Our next session is set to begin in November and run every Tuesday and Thursday at 6:30 pm throughout the month.   To sign up email


We understand that starting any new fitness routine can be overwhelming and somewhat intimidating. The goal of the FireHouse CrossFit Fundamentals Program is to eliminate your fears, introduce you to the CrossFit methodology, and have some fun – all while getting fitter. We will teach you how to move safely and efficiently through the most common movements you will encounter in our general CrossFit classes. At the end of the four weeks, you will have a strong understanding of the foundations of CrossFit, be ready to make the transition into general CrossFit classes… and be a whole lot fitter!

Who is FHCF Fundamentals for?

Everyone!  If you are interested in joining FireHouse CrossFit, FHCF Fundamentals is for you – regardless of your athletic background or current fitness level. Everyone will benefit from the hands-on attention of the small group and the educational component of the class. The course will especially benefit those who are nervous about trying CrossFit, have limited fitness experience or have not worked out in a long time.

What can I expect at a Fundamentals class?

Each Fundamentals session will be limited to a small group of athletes to ensure a close learning environment.  Each session will begin with a warm up specific to that day’s movements/workout. We will then teach you a few CrossFit movements, providing on the spot feedback and instruction to ensure you are moving safely. You will then complete a workout (“WOD” as we call it here) using the new movements you have learned. At the end of each session, we’ll have a short talk about a variety of topics, including nutrition, mobility, scaling, etc.

What if these times do not fit my schedule?

If you cannot make it during the scheduled Fundamentals classes, don’t let that stop you from joining our community! We offer personal training sessions during the workday that can provide one-on-one coaching to anyone needing extra attention or slower pacing for learning these important fundamentals.


High Intensity Interval Training (HIIT)

Wanting to get your sweat on, but you’re unsure about barbell work? Wanting a little more than the Core-30 class? HIIT is the training plan for you. Like Core-30, the HIIT program involves NO BARBELL WORK, very little running (and ALWAYS an option to switch to rowing/biking), and no previous experience necessary. In a 45-minute group class, you’ll get a warmup, instruction, and a differentiated movements based on your ability/capacity.
HIIT is offered MWF from 7:30 – 8:15 AM and 3:45 – 4:30 PM.


Personal Training

Individualized programming and one-on-one coaching specific to client’s fitness/wellness goals.