Getting Started


In the fundamentals sessions you will be introduced to the basic skills, moves and methods used in CrossFit. You will be given the ability to learn and practice each movement /exercise throughout each session. This session also gives us the ability to see your strengths and weaknesses needed to help you better perform in group classes. 

Fundamentals are offered by appointment only for both adults and juniors. Group fundamental seminars are run monthly. If your unable to attend scheduled monthly seminar there are individual fundamental sessions which may be scheduled according to Apex trainers and first time crossfitters availabilities.  Please email to reserve your spot. It is required that all first time Crossfitters participate in 1-3 fundamentals sessions before moving into group classes.

Upcoming Group Fundamental Seminars:

Email for upcoming dates.

Fri. 6:30-8pm and Sat. 10:30am-12:00pm (Must be present both days)

1. Click here to register through our Mindbody software Sign up under the Fundamentals Tab.

2. Please complete our printable waiver and health assessment below and bring then with on your first night of seminar.

Apex Waiver (click to print)

Health Assessment (click to print)

*NO REFUNDS - The number of trainers scheduled are based on the registered participants.

Apex Mission Statement

Our mission is to continually increase the work capacity of each individual by developing and enhancing their fitness levels across all ten general physical skills. This will be done by using constantly varied functional movement, based on the foundation of CrossFit's nine fundamental movements, performed at high intensity. 

Constantly Varied

High Intensity

Functional Movements

Melanie and Ray Swans CrossFit Apex experience. Both Melanie and Ray are in their 50's 
and are continuing to see results and improvements in their daily lives. 

-Looking to set goals, track benchmarks and follow Apex programming.

-Download from the app store on your device, make "Your Gym" CrossFit Apex.  It then links our daily posted wod right to your app.

-Log your scores and your ALL SET!

10 General Physical Skills

1.Cardiorespiratory Endurance










9 Fundamental Movements


2.Front Squat

3.Overhead Squat


5.Push Press

6.Push Jerk


8.Sumo Deadlift High Pull

9.Medball Clean


    What is a WOD?

    WOD is "Workout of the Day."

    Some insight and thoughts on sets and reps:

    The WOD descriptions are very literal; don't read into them. If it says "squats" it means bodyweight (aka "air squats") - no added weight, unless it says back squats or front squats.

    A "rep" or repetition is one iteration of a movement. One bench press, one squat.

    A "set" is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD.  Obviously, if it's a timed WOD, you want to rest less.

    Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a "set of one" aka a "single." This few reps indicates maximal load, and indicates longer rest times.

    Back to literal: if the WOD says 21-15-9 reps of bench and pullups in "rounds" (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second...9 of the first, 9 of the second.

    Most likely you will be breaking the 21's and 15's (and maybe the 9's) into subsets, aka "breakdowns." This is based on your strength and conditioning.

    Remember if you need to adjust the weight downward, do so, since these are timed WODs.

    CrossFit Training Acronyms:

    • AMRAP: As Many Reps (sometimes Rounds) as Possible
    • BW (or BWT): Body weight
    • WU: Warm-up
    • C&J: Clean and jerk
    • C2: Concept II rowing machine
    • DL: Deadlift
    • FS: Front squat
    • BS: Back Squat
    • OHS: Overhead Squat
    • GHD Situp: Situp done on the GHD) bench.
    • GPP: General physical preparedness, aka “fitness.”
    • GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughtout the day
    • HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
    • KB: Kettlebell
    • KTE: Knees to elbows. Similar to TTBs described below.
    • MetCon: Metabolic Conditioning workout
    • Pood: weight measure for kettlebells
    • PR: Personal record
    • PP: Push press
    • Rep: Repetition. One performance of an exercise.
    • Rx’d; as Rx’d: As prescribed; as written. WOD done without any adjustments.
    • RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
    • SDHP: Sumo deadlift high pull (see exercise section)
    • Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
    • Sub’d: Substituted. The CORRECT use of “subbed,” as in “substituted,” is, “I subbed an exercise I can do for one I can’t,” For example, if you can’t do HSPU’s, you subbed regular pushups.
      Sadly, many illiterate posters get this bass-ackward, and claim that since they can’t do HSPU, they subbed HSPU for pushups. D’oh!
    • TGU: Turkish get-up (See exercise section)
    • TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
    • WOD: Workout of the day

    10 Tips For Success For The CrossFit Newbie

    1.) You’re Competing Against Yourself, Not Others

    2.) Don’t Be Too Proud To Scale

    3.) What You Eat Is More Important Than What You Lift

    4.) Don’t Be Afraid To Ask For Clarification, Over and Over and Over Again

    5.) Crossfit Isn’t Everything

    6.) It Doesn’t Get Easier, It Just Sucks Less

    7.) You Won’t PR Every Day

    8.) Have Fun

    9.) You Are All Firebreathers

    10.) Respect Rest and Recovery