Coach-Led · Beginner-Friendly
CrossFit Vancouver
Get Stronger.
Belong Here.
Before you jump into classes, we spend real time with you one-on-one. You'll learn how to move well, feel confident, and actually enjoy walking through our doors.
No experience necessary. Whether you're brand new or getting back into it after a long break, we start where you are and build from there. That's the whole point.
Nothing is scored on day one
We ask about your goals, your training history, and anything that hurts. Then we teach you how to squat. Nobody is timing you, nobody is deciding whether you are good enough, and there is no fitness test to pass before you are allowed in.
If you turn up nervous, your coach will spend longer warming you up and shorten the workout. That is not us going easy on you. That is the plan.
Here is the actual hour
You should know exactly what you are walking into. So here is your first session, minute by minute.
Day 1: Squat Series
Buy the squat, the hinge, and the mid-thigh hang position before a barbell ever appears. Day 1 is coaching, not testing.
0:00-5:00
Welcome and why
Names, goals, injury history, training background. Explain how the three days fit together and what happens after.
5:00-12:00
Warm-up and screen
2 rounds: 30s machine, 10 air squats, 10 glute bridges, 10 band pull-aparts, 10 PVC pass-throughs. Your coach is watching how you move, and adjusting.
12:00-20:00
Air squat
we teach it, show it from two angles, 3 sets of 5 with feedback. Squat to a box or target if depth or confidence is the limiter.
20:00-28:00
Front squat
Build the front rack with PVC first, then an empty bar. 3 sets of 5. Cross-arm rack is a valid finish position, not a failure.
28:00-37:00
Overhead squat
PVC only. Pass-throughs, then partial depth, then as deep as the position holds. Stop at the depth where the torso stays upright.
37:00-42:00
Hang position primer
5 dowel hinges to mid-thigh, pausing where the hang lives. Say it out loud: this is where the Day 3 barbell lifts start.
42:00-50:00
Intro conditioning
8-min AMRAP at 5-7/10: 10 goblet squats, 8 ring rows, 8 elevated push-ups, 10 KB deadlifts. Your coach keeps you at a talking pace rather than a flat-out one.
50:00-55:00
Debrief and book
What felt good, what felt sketchy. Answer one question each. Book Day 2 before they leave and write your handoff note for the rest of the coaching team.
Here's the honest truth: we want your first group class to feel great. Not confusing, not intimidating, just great. Foundations gives us time to teach you how everything works so you walk into class already knowing the movements, the language, and the people around you.
Safe Movement
Learn proper form before adding load
Build Confidence
Walk into class knowing what to expect
Community Ready
Integrate smoothly with our members
Not sure where to start?
Foundations is the right call for most people new to CrossFit, but it is not the only door in. If you are unsure whether you should start with Foundations, HYROX, CrossFit, or your 3 free classes, message us. Coach Moose, aka Dai, will help point you to the best starting point for you. No pressure, just a real conversation.
Day 1 of Every Foundations Program
Before we teach a single rep, we watch you move. Your first session starts with a simple movement screen so your coach can see how your body works naturally and build everything around what they see.
This isn't a test you pass or fail. Think of it as a conversation between your body and your coach.
We observe your standing posture, shoulder position, and spinal alignment to understand your baseline and identify any asymmetries before loading.
An unloaded air squat tells us about your ankle mobility, hip flexibility, core stability, and balance. It shapes how we teach every squat variation.
We check shoulder mobility and thoracic extension using an overhead reach test. This determines how we approach pressing and overhead movements safely.
A simple hinge test reveals hamstring flexibility and posterior chain engagement. It informs how we teach deadlifts, cleans, and all pulling movements.
We test your ability to create and hold midline tension under simple positions. This is the foundation of safe lifting and injury prevention.
We talk through your exercise background, any past injuries, and what you want to achieve. Your program is built around your reality, not a template.
Why This Matters
Every movement we teach after the screen is informed by what we see. If your ankles are tight, we scale your squats differently. If your shoulders need work, we modify overhead positions. This is how we keep you safe, build your confidence faster, and make sure your Foundations experience is truly personalised, not a cookie-cutter walkthrough.
CrossFit Fundamentals
Every CrossFit gym in the world teaches the 9 core lifts. We add two barbell capstones on Day 3 so you meet the hang power clean and hang power snatch before your first class. They're the building blocks of every workout you'll do with us, and once you've got them down, everything else clicks into place.
We come back to these movements regularly in our assessments, so you'll always have a clear picture of how far you've come.
Tap a movement once you have reviewed it. Your progress stays on this device.
The two capstone lifts are taught from the hang with a PVC pipe or an empty technique bar. See how we build them across the three sessions
CFBC Goes Beyond the Standard
Most CrossFit gyms run a standard 3-day Foundations that covers the 9 core lifts and gets you into classes. At CrossFit BC, our 3-Day course finishes with a barbell capstone, and our expanded 5-Day program adds Olympic lifting progressions, gymnastics fundamentals, extra conditioning, and dedicated technique time so you start with even more confidence and skill.
Both programs are one-on-one with a senior coach, and we always move at your pace. The only question is how deep you want to go.
This is the standard CrossFit Foundations format used worldwide, built around CrossFit's core lifts plus two barbell capstones. These same movements are often tested in our movement screens and assessments. Over three focused sessions, your coach walks you through all 11 movements one-on-one, building proper mechanics before adding intensity.
The standard format. Ideal for athletes with some exercise background who are ready to hit the ground running.
Day 1
Squat Series
Day 2
Press Series
Day 3
Pull Series & Barbell Capstone
Bonus: Class Drop-Ins Included
3 drop-in classes ($90 value) to use within 2 weeks of completing your course. Experience our class format, connect with the community, and put your new skills into practice.
Want More Than Foundations?
The 30-Day Lifestyle Reset includes everything in Foundations plus 8 PT sessions, nutrition coaching, a DEXA scan, and daily accountability, all in one package.
See the full 30-Day Lifestyle Reset breakdownBarbell capstone
By the end of Foundations you will have done a hang power clean and a hang power snatch. Those are the barbell lifts you have seen on the internet and assumed were years away.
They are not taught cold on the last day. They are built from your first session. Day one buys the positions: the squat, the hinge, and the mid-thigh spot where every hang lift starts. Day two builds the pull and a front rack you can actually catch in. By the time a barbell appears, you have already practised every piece of it.
Two movements do the bridging. The med ball clean is the bridge into the hang power clean. The sumo deadlift high pull, plus the overhead squat, is the bridge into the hang power snatch.
And the rules never move: hang position only, never from the floor. A PVC pipe or an empty bar. No adding weight. You leave knowing both lifts by name and by shape, not by number.
Day 1
Every hang lift starts and finishes in a squat and a hinge. Day 1 buys the positions before a barbell ever appears.
Day 2
The med ball clean and the sumo deadlift high pull are the two bridges. Day 2 teaches legs first, arms last, and a front rack the athlete can actually catch in.
Day 3
The capstone. Hang position only, PVC or an empty technique bar. The athlete leaves able to name and demonstrate both lifts.
The rules we never break
The handoff note
On your last session your coach writes a handoff note and shares it with the rest of the coaching team. Where you are strong, what to keep an eye on, how you like to be coached.
So when you walk into your first class, the coach already knows who you are.
No hidden fees. Just pick the program that fits, and we'll take care of the rest.
Included at no charge with the 12-month CrossFit plan through December 31, 2026
$297 on its own · Included with the 12-month CrossFit plan through December 31, 2026 · Covered on a Life Performance membership, in place of that year's 4 coaching credits
Get StartedOnly $199 with any 12-month membership
$497 standalone · Only $199 with any 12-month membership
Get StartedWant to start your CrossFit journey with someone you know? We offer small group Foundations training (maximum 3 people per group).
Multi-person discount available on the 5-Day Foundations only.
2 People
$298/person
How it works:
1 × base course: $497
1 × additional person: 1 × $99 = $99
Total: $596 ÷ 2 = $298/pp
3 People
$232/person
How it works:
1 × base course: $497
2 × additional people: 2 × $99 = $198
Total: $695 ÷ 3 = $232/pp
⚠️ Small group option is available for the 5-Day program only. Each additional person is $99.
No matter which program you choose, you're getting real coaching, real feedback, and a proper plan for what comes next.
Pre-training assessment and goal setting
Comprehensive movement instruction
Personalised coaching and feedback
Nutrition and recovery education
Progress tracking and movement assessments
Post-program transition plan for classes
Whether you go with the 3-Day or 5-Day, your coach will walk you through all the movements, principles, and practical knowledge that make CrossFit click.
Not "kind of" ready. Actually ready. Here's what that looks like.
Confidence in performing fundamental CrossFit movements safely and effectively
Understanding of proper scaling and modification strategies
Knowledge of nutrition and recovery principles to support your training
A clear path forward for continuing your CrossFit journey
The skills needed to participate fully in regular CrossFit classes
"I've already noticed a significant improvement in my strength and endurance, and the coaches are great at adjusting exercises when needed."
The coaches provide positive feedback and adjust exercises if you're recovering from an injury. I've already felt stronger and fitter. The class times make it easy to stay consistent.
Linda K.
Google Review
"I can't believe it took me 45 years to attend my first CrossFit class, but wow, was it worth the wait."
Adam T.
Google Review
After Foundations, there's a 3-week transition where we gradually bring you into full group classes. You'll always have a coach keeping an eye on you.
Week 1
2 Classes + 1 Skill Session
Week 2
3 Classes with Guidance
Week 3
Full Integration
6 questions
Want the full detail on the 3-day versus 5-day course, the barbell lifts, the handoff note, and the class simulation?
Read the full Foundations FAQMembership Plans
Find the right track and pricing
Class Schedule
Browse times that fit your life
3 Free Classes
The best way to start
30-Day Lifestyle Reset
Training + nutrition + coaching
DEXA & Assessments
Know your baseline before you start
Macro Calculator
Dial in your nutrition
HYROX Vancouver
Race-format training after Foundations
Your first step is always the same: come try 3 free classes.
We'll take it from there together.
Questions? Message us at info@crossfitbc.com
Deep Dive Article + Free PDF
The CrossFit essentials we coach in Sessions 1 and 2, with key points of performance and coaching cues. Includes the official CrossFit Essential Movements guide.
Day 3 Capstone Deep Dive
The two barbell capstone lifts we add in Session 3: positions, cues, common faults, and how we scale them with PVC or a technique bar.
Why we train the way we do, from nutrition to sport.
How these same movements scale to every human.
Everything you need to know before your first class.
Where movement fits in your health journey.
What delayed muscle soreness means, what helps, and when to train through it.
Foundations in action
Coached movement, manageable progress and the people who make the first few sessions feel less unfamiliar.
Use these free tools to set your baseline before Foundations -- then retest after to see how far you've come.
Not sure where to start? Answer 7 quick questions to find the CFBC path that fits you best.
Learn how to scale any workout smartly with coach-built movement substitutions.
Measure your upper body endurance and get a fitness category for your age and gender.
Assess cardiovascular recovery with a simple step-up test and 1-minute heart rate check.
Estimate your aerobic capacity from a 12-minute run. Great for tracking cardio gains.
Find out how much protein you need based on your goals, weight, and activity level.
Estimate your 1-rep max from any set so you know where your strength stands.
Calculate your daily calorie needs to support your training and recovery.
Your Journey at CrossFit BC
Not sure how this works? Here's the honest truth: every single member started exactly where you are now. Here's how it unfolds.
Step 01
Walk in, try a workout, meet the coaches and community. No commitment, no pressure. Available for Vancouver locals. Visiting? Check out our drop-in option.
Try 3 free classesStep 01
Walk in, try a workout, meet the coaches and community. No commitment, no pressure. Available for Vancouver locals. Visiting? Check out our drop-in option.
Try 3 free classesStep 02
After your trial classes, sit down with one of our coaches. We'll learn about your goals and help you figure out the best next step. Not ready to visit? Take our 60-second quiz first.
Take the quizStep 02
After your trial classes, sit down with one of our coaches. We'll learn about your goals and help you figure out the best next step. Not ready to visit? Take our 60-second quiz first.
Take the quizStep 03
Most people either jump into membership or start with our 30-Day Lifestyle Reset for a guided on-ramp with personal training, nutrition coaching, and a DEXA scan. Either way, you're supported from day one.
Step 03
Most people either jump into membership or start with our 30-Day Lifestyle Reset for a guided on-ramp with personal training, nutrition coaching, and a DEXA scan. Either way, you're supported from day one.
Step 04
Show up to class, follow your programming, and let the coaching and community do the rest. This is where real change happens.
Step 04
Show up to class, follow your programming, and let the coaching and community do the rest. This is where real change happens.
Then pick the track that fits
CrossFit
Functional fitness, coached classes, real community
ExploreNew? Foundations Course gets you ready. Foundations Course
HYROX
Race-day conditioning, 90-min SIMs, Sunday Cardio Club
ExploreFirst race? Start with HYROX Foundations. HYROX Foundations
Plus specialty tracks: Weightlifting, Gymnastics, Mobility, and Open Gym. See all programs
For Vancouver locals. No commitment. No pressure. Visiting? Drop in.
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Try a free class, walk through Foundations, or jump into the 30-Day Lifestyle Reset.
Try CrossFit and HYROX classes free, no commitment.
One of Vancouver's official HYROX Training Clubs, coached classes weekly.
Coached habits + training + accountability for 30 days.
Pricing and what's included.
Travelling? Book a single class.
Free Tool
See exactly the kind of scalable, coach-built workouts you'll learn to do in Foundations, then come train them with us.