We invite all new members at PRCF into our Fundamentals program before they jump into the regular wod's (Workout Of The Day). There are 6 mandatory classes that make up the Fundamentals.  We will cover all of the basic movements as well as the intensity of which CrossFit requires.  We don't want you to get hurt and safety is first.  

Remember that if you miss more than 1 class, we require a 1 hour personal training session ($75.00) to make up for each additional hour of class time  that is missed.

Once the Fundamental Classes are over, you will choose your level of membership and get going in regular classes that are on our schedule.

What are the Fundamentals?

  • Squats, presses and pulls. All done with or without weights.
  • Equipment (C2, dumbbells, barbells, kettlebells, jump ropes, ropes, rings, walls, sleds).
  • Powerlifting
  • A few skill builders (burpees, wall balls, running, rowing, walking lunges, push-ups, pull-ups)
  • Nutrition (Forget the beach. You want to look good naked? You'll need this one too)
  • Olympic Lifts

Register for the Fundamentals

You can register for our Fundamentals classes by emailing  If the Fundamentals class schedule doesn’t work with your schedule, we also offer a Personal Fundamentals Training. With this, you’ll have five one-on-one sessions with a coach at whatever time your schedule allows. This usually covers about two weeks of time, with two one-hour sessions one week and three sessions in the next. Once you’re done with the five sessions, you then have the next two weeks to attend regular CrossFit classes to experience the full class experience and make sure CrossFit is right for you. The fee for this is $300 which includes an additional two weeks of regular classes.