The CrossFit® Community's First Hybrid Foundations Course

The 14-Day Foundation is a hybrid CrossFit® Foundations program designed to help new athletes build confidence and competence before stepping into class. This plug-and-play system combines online education with in-person coaching, ensuring consistent, high-quality onboarding for new members. This program helps gyms by delivering standardized education and allowing coaches to focus on refining movement rather than explaining basic concepts.

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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® "language" and terminology

✔ Learn exercise programs and 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 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 students. Not any more. The 14-Day Foundation simplifies things.

  • CrossFit® Movements and More

    All movements are not created equal! CrossFitters live by nine foundational movements and the 14-Day Foundation is built on them. Students also learn how to approach nutrition, sleep, and lifestyle choices from a CrossFit® perspective.

  • Showing up for Success

    Success in a CrossFit® program is about more than the culture and movements. Students learn how to dress for workouts, be a good community member, demonstrate gym etiquette, navigate exercise equipment, and more.

Social proof: testimonials

“Share testimonials about you, your course, or your content. Don't be afraid to reach out to your network to get some glowing words about the work you've done. Most potential students will look to the opinions of others when making purchase decisions online.”

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Instructor(s)

Christophir Smith

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 8 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. Smitty developed The 14-Day Foundation 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.

FAQ

  • How long will it take my athletes to complete the online portion?

    Altogether, it’s roughly 5 hours of total learning time across all 14 days, including videos, reading, quizzes, and the final exam. Athletes spend about 1 hour on Day 1, then 20–40 minutes per day for the remainder of the course. The daily workload gets lighter as you go, with the first day being the longest.

  • Do I have to use the workouts in the Coach’s Handbook?

    Nope! The 14-Day Foundation was built to be flexible. You can follow the lesson plans provided or adapt the course to fit your gym’s current onboarding flow. The online portion can also stand alone as part of your new member experience.

  • How long are the videos in the course?

    Video lengths vary throughout the course, ranging from quick one-minute clips to longer lessons just under 13 minutes. The average video runs about five minutes, and each lesson is designed to be concise and easy to complete, allowing your new athletes to move through the material at a steady, comfortable pace.