Accelerate your client onboarding experience

Every CrossFit® coach and gym owner knows the hard work required to onboard a new client into our unique culture.  From Day 1, new members face an uphill climb and you do your best to help them navigate foreign territory. ✔ Learn CrossFit® jargon and culture ✔ Learn foundational movements ✔ Learn the fundamentals of nutrition ...all while trying to fit in. It's a lot! Face it, as the coach or gym owner, you're far too busy to stop everything to teach a fundamentals course every week. You need help EVERYONE, not just the newest members. Your time and attention are in high demand. Well, now you have a partner to help you - the 14-Day Foundation course.

CrossFit® Culture

CrossFit® culture is unique. Learning the language, methods, and fundamentals of CrossFit® culture can be overwhelming to new members. Not any more. The 14-Day Foundation simplifies things.

CrossFit® Movements and More

The 14-Day Foundation blends online learning with in-person coaching to keep new athletes engaged every day. It reinforces key concepts outside the gym and builds movement confidence inside—helping members stay consistent, retain what they learn, and build momentum from day one.

Showing up for Success

Success in CrossFit® goes beyond workouts and movements. The 14-Day Foundation teaches new athletes how to navigate the gym, understand class flow, follow etiquette, and be a supportive part of the community from day one.

Meet Your Coaching Partner: 

Christophir “Smitty” Smith is a Certified CrossFit Trainer (CF-L3) with over two decades of coaching experience. Since earning his CrossFit Level 1 in 2011, he has served in a variety of roles across multiple affiliates, including as the owner of one gym, the head coach and manager of another, and currently as a coach who contributes to marketing and content creation at the affiliate he’s been at for the past 9 years. His broad experience gives him a well-rounded perspective on CrossFit culture, operations, and athlete development; all of which makes him uniquely qualified to create this course.

Why Smitty developed The 14-Day Foundation

Smitty developed this program to simplify onboarding and empower both coaches and athletes. The course was designed as a flexible, cost-effective tool to reduce the stress and time demands of onboarding, allowing coaches to focus on quality in-person coaching. Over the years, he’s seen that when new members quickly shift from “feeling lost” to “I got this,” retention improves, operational friction drops, and long-term growth follows. Onboarding has long been his favorite part of coaching because it offers a chance to build trust, set clear expectations, and help new athletes feel confident from day one. This course is meant to support that journey, not replace the personal coaching that happens in local affiliates, but to complement it.

So What's in the Program?

Browse the Curriculum section below to see the details for yourself. You can even expand each section to see each day's content!

Curriculum

14 Chapters · 97 Lessons

  1. 1

    Day 1

    1. (Included in full purchase)

      Welcome, Course Online, & What to Expect

    2. (Included in full purchase)

      New Student Survey

    3. (Included in full purchase)

      Student Handbook

    4. (Included in full purchase)

      Quote of the Day

    5. (Included in full purchase)

      Virtuosity

    6. (Included in full purchase)

      CrossFit Vocabulary: Virtuosity

    7. (Included in full purchase)

      CrossFit Vocabulary: WOD

    8. (Included in full purchase)

      Mechanics, Consistency, & Intensity

    9. (Included in full purchase)

      Floor Work

    10. (Included in full purchase)

      What is Fitness

    11. (Included in full purchase)

      What is CrossFit?

    12. (Included in full purchase)

      CrossFit Vocabulary: Scaling

    13. (Included in full purchase)

      Scaling: Why, When, & How

    14. (Included in full purchase)

      Understanding How CrossFit Classes Are Run

    15. (Included in full purchase)

      How to be Coachable

    16. (Included in full purchase)

      12 Tips Before Your First Session

    17. (Included in full purchase)

      What to Wear & Bring to Your First Workout

    18. (Included in full purchase)

      Preview of Workout 1

    19. (Included in full purchase)

      Day 1 Quiz

    20. (Included in full purchase)

      Day 1 Assignment: Reflection & Clarification

    21. (Included in full purchase)

      Day 1 Done! Reflect & Get Ready

  2. 2

    Day 2

    1. (Included in full purchase)

      CrossFit Vocabulary: Stimulus

    2. (Included in full purchase)

      CrossFit Vocabulary: Rx - As Prescribed

    3. (Included in full purchase)

      CrossFit Vocabulary: AMRAP

    4. (Included in full purchase)

      WOD 1

  3. 3

    Day 3

    1. (Included in full purchase)

      Day 3 - Intro

    2. (Included in full purchase)

      Day 3 - Floor Work

    3. (Included in full purchase)

      CrossFit Vocabulary: For Time

    4. (Included in full purchase)

      Skill Transfer: Reasoning behind the nine foundational movements

    5. (Included in full purchase)

      Why most CrossFit workouts only have a few movements

    6. (Included in full purchase)

      Benchmark Workouts

    7. (Included in full purchase)

      Reading & Understanding CrossFit Workouts

    8. (Included in full purchase)

      Tips for Keeping Track of Your Rounds & Reps

    9. (Included in full purchase)

      Reporting Your Score - Why Keeping a Logbook Is Important

    10. (Included in full purchase)

      Theoretical Hierarchy of CrossFit Development

    11. (Included in full purchase)

      Nutrition: Part 1

    12. (Included in full purchase)

      Day 3 Quiz

    13. (Included in full purchase)

      Preview of WOD 2

  4. 4

    Day 4

    1. (Included in full purchase)

      WOD 2

  5. 5

    Day 5

    1. (Included in full purchase)

      Day 5 Intro

    2. (Included in full purchase)

      Day 5 - Floor Work

    3. (Included in full purchase)

      CrossFit Vocabulary: Metcon

    4. (Included in full purchase)

      Quote of the Day

    5. (Included in full purchase)

      World-Class Coaches Hold You to the Standards

    6. (Included in full purchase)

      Understanding The Affiliate System

    7. (Included in full purchase)

      Training vs Practice Skills

    8. (Included in full purchase)

      CrossFit Etiquette

    9. (Included in full purchase)

      Equipment, Storage, & Care

    10. (Included in full purchase)

      Day 5 Quiz

    11. (Included in full purchase)

      Preview of WOD - 3

  6. 6

    Day 6

    1. (Included in full purchase)

      WOD 3

  7. 7

    Day 7

    1. (Included in full purchase)

      Day 7 Intro

    2. (Included in full purchase)

      Day 7 - Floor Work

    3. (Included in full purchase)

      Building Habits That Last

    4. (Included in full purchase)

      Rest Days: How & Why

    5. (Included in full purchase)

      Strategies for Managing Soreness

    6. (Included in full purchase)

      How to Foam Roll

    7. (Included in full purchase)

      Sleep Hygiene

    8. (Included in full purchase)

      Hydration – How Much Water Do You Really Need?

    9. (Included in full purchase)

      Day 7 Quiz

  8. 8

    Day 8

    1. (Included in full purchase)

      Day 8 Intro

    2. (Included in full purchase)

      Day 8 - Floor Work

    3. (Included in full purchase)

      Cultivating A Positive Mindset

    4. (Included in full purchase)

      Goal Setting

    5. (Included in full purchase)

      Nutrition Part 2 - Quantities

    6. (Included in full purchase)

      Day 8 Quiz

    7. (Included in full purchase)

      Keep A Food Log

    8. (Included in full purchase)

      Preview of WOD 4

  9. 9

    Day 9

    1. (Included in full purchase)

      WOD 4

  10. 10

    Day 10

    1. (Included in full purchase)

      Day 10 Intro

    2. (Included in full purchase)

      Day 10 - Floor Work

    3. (Included in full purchase)

      What's in my gym bag

    4. (Included in full purchase)

      Shoes - How to pick the best pair for working out

    5. (Included in full purchase)

      Why and How to Tape Your Thumbs

    6. (Included in full purchase)

      Hand Care Tips

    7. (Included in full purchase)

      Intro to Bands in CrossFit

    8. (Included in full purchase)

      Choosing and Sizing Your Jump Rope

    9. (Included in full purchase)

      Chalk: Why, When and How

    10. (Included in full purchase)

      Food Log Assignment

    11. (Included in full purchase)

      Day 10 Quiz

    12. (Included in full purchase)

      Preview of WOD 5

  11. 11

    Day 11

    1. (Included in full purchase)

      WOD 5

  12. 12

    Day 12

    1. (Included in full purchase)

      Day 12 Intro

    2. (Included in full purchase)

      Day 12 - Floor Work

    3. (Included in full purchase)

      Heavy Days

    4. (Included in full purchase)

      The Rule of 3rds

    5. (Included in full purchase)

      More is not Better, Better is Better

    6. (Included in full purchase)

      Movements to be aware of that are not included in this course

    7. (Included in full purchase)

      Day 12 Quiz

    8. (Included in full purchase)

      Preview of WOD 6

  13. 13

    Day 13

    1. (Included in full purchase)

      WOD 6

  14. 14

    Day 14

    1. (Included in full purchase)

      Day 14 intro

    2. (Included in full purchase)

      Day 14 - Floor Work

    3. (Included in full purchase)

      Post Course Student Survey

    4. (Included in full purchase)

      Final Thoughts

    5. (Included in full purchase)

      Final Exam

    6. (Included in full purchase)

      Congratulations - Now Go Chase Virtuosity!

Give every new member a strong start while freeing your coaches to focus on connection, movement, and community-building.

Enroll your clients in The 14-Day Foundation today.

Enroll for free