Foundations →

Start Your CrossFit Journey with Foundations

Our Foundations program is the perfect starting point, guiding you through the essential movements and techniques in a supportive environment. Whether you’re new to fitness or transitioning to CrossFit, you’ll gain confidence, master proper form, and connect with a like-minded community. Ready to begin? Inquire below to learn more about getting started!

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What is Foundations? 

In a CrossFit gym, like Function Health Club, Foundations is an introductory program designed to teach newcomers the essential movements, techniques, and principles of CrossFit. This program focuses on proper form and safety for key exercises like squats, deadlifts, and Olympic lifts, while introducing participants to the structure of CrossFit workouts. Foundations ensures that all movements are scalable to individual fitness levels, emphasizes injury prevention, and provides a supportive environment to help you transition confidently into regular classes.

Never Done Crossfit Foundations?

Our Foundations program is designed for athletes of all fitness levels, whether you’re completely new to CrossFit or aiming to refine your technique. Over the course of 5 tailored sessions, you’ll learn fundamental CrossFit and Olympic weightlifting movements under the guidance of expert coaches. Each class concludes with a scalable workout, allowing you to apply and practice what you’ve learned. This structured approach ensures you build confidence, master proper form, and safely transition into regular CrossFit classes.

Our team

Meet the experts behind your success

Janina Schmidt Personal Trainer, Pre/Postnal Trainer
Training Specialties:
Strength Training, Pre/Postnatal
Testimonials:
Janina gave me so much confidence in myself to keep fit and strong during pregnancy, so much so that I have continued training with her in my postpartum recovery and beyond and I look forward to our sessions every week! – Edith
Jeremy Maillet Registered Kinesiologist, CrossFit L2
Training Specialties:
Strength and Conditioning, Gymnastics, Active Rehabilitation
Testimonials:
Jeremy has been an amazing coach throughout the 3 years I’ve been attending his classes. He explains movement standards clearly, provides helpful cues to improve form and technique in all areas, and has helped me learn to pace myself better in metcons. — Fabiola M.
Marissa Gillis Personal Trainer, Yoga Therapist & Flexibility Coach
Training Specialties:
Yoga and Yoga Therapy, Nutrition and Group Training
Favourite Exercise:
Cossack Squats or Bulgarian Split Squats
Favourite Food:
Steak and fruit (not together!)
Favourite Activity Outside the Gym:
Hiking, walking my dog, going to the beach
Fun Fact:
I have been practicing yoga for over half my life
Devin Vowles Head Olympic Weightlifting Coach & Strength Coach
Training Specialties:
Weightlifting, Powerlifting, Sport Specific Strength and Conditioning
Testimonials:
I’ve been training with Devin for over three years now and I have learned so much! I’ve also lost 30 lbs and gained confidence in weightlifting. I never imagined that I would crave working out. Devin’s coaching keeps me motivated, focused and accountable in a way that I just can’t do on my own. - AJ
Marzi Kinesiologist & Personal Trainer
Training Specialties:
Functional Training, Back Rehabilitation - Movement and Mobilization
Favourite Exercise:
Burpees!
Favourite Food:
Almond butter toast w/ hemp seed & honey
Favourite Activity Outside the Gym:
Hiking in the mountains, exploring the city
Fun Fact:
I'm a carpenter 🙂
Jean Diaz Personal Trainer & Pain Free Performance Specialist
Training Specialties:
Pain-Free Performance Specialist, Mobility, Nutrition and Agatsu Kettlebell
Testimonials:
I started training at FHC with Jean in October of this year and have already seen great progress. Previously I have been unable to squat past 90 degrees without having complications with a previous injury flaring up, now with Jean's help I can squat deeper and more comfortably! - Gabrielle
Lainey Beattie CrossFit L2
Training Specialties:
CrossFit
Favourite Exercise:
Toes to Bar
Favourite Food:
Cheesecake
Favourite Activity Outside the Gym:
Hiking/Running
Fun Fact:
I have an Advanced Scuba Diving Certification!
Caroline Mundell Founder/CEO
Training Specialties:
Olympic Lifting, Lifestyle Coaching
Favourite Exercise:
Anything with a barbell!
Favourite Food:
Bag-O-Chicken....and green tea!
Favourite Activity Outside the Gym:
Getting into nature, ballroom dancing
Fun Fact:
I was a competitive figure skater for 14 yrs
Morgan Hodge Co-Owner/Neuro-Performance Coach
Training Specialties:
Neuro Performance Coach & Kinesiologist
Testimonials:
I’ve never been super fit, and after only a few months my body was capable of things that it never had been before. I started in the gym to cross-train for paddling; and with his help, I feel faster, stronger, and have better balance. I experience new gains every week, on and off the water, and it keeps me motivated to do more.
Mo Mobini Personal Trainer & Level 1 Olympic Weightlifting
Training Specialties:
Hypertrophy
Favourite Exercise:
Snatches and back exercises
Favourite Food:
Kaleh Pacheh
Favourite Activity Outside the Gym:
Playing my guitar or video games. Watching videos related to history
Fun Fact:
I know a little bit about a lot of things! I am constantly learning new things all the time
Amy Russell Personal Trainer, Thai Massage Therapist & CrossFit L1 Coach
Training Specialties:
Movement and Mobilization Specialist, Hybrid training
Testimonials:
Because I have moved from a recreational focus in my sport to competitive and training to perform at a National and International level, Function Health club and my personal training with coach Amy have helped me transition to the higher level of fitness required.
Matt Mills Personal Trainer, BSc Sports Performance Analysis L2
Training Specialties:
Olympic Lifting, Sport Specific Strength and Conditioning, Technical Analysis
Testimonials:
I’ve chosen the team at FHC because of the vast education each coach has, and shares with its members. Lately I’ve worked with coach Matt in achieving a personal best in Olympic lifting. Not only was I able to crush my goals in 6 sessions, he continued to check in with how I was feeling that day/ week, and kept the workload realistic. - Jenn M.
Eric Guzman Sports Nutrition, CrossFit L1 Coach
Training Specialties:
CrossFit and Sports Nutrition
Favourite Exercise:
Bar muscle-up
Favourite Food:
Pizza and Tacos
Favourite Activity Outside the Gym:
Soccer, Surf and Swim
Fun Fact:
When I was a teenager I had the opportunity to play professional soccer!
Joyce Qiu Personal Trainer, Hyrox Performance & CrossFit L1 Coach
Training Specialties:
CrossFit, Hyrox, Strength Training, Injury Prevention
Testimonials:
I’ve been working with Joyce for just under a year now, and I could not be happier! I came to her having no idea what I was doing in the gym, but she’s an amazing coach and has made me feel confident and safe in the gym. I’m in the best shape of my life now that I’m working with Joyce, and have come to really love my gym sessions!” - Loni P.
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