For information on the 2018 CrossFit Games Week Schedule

Welcome to Foremost CrossFit

Madison Areas Premier CrossFit Affiliate


You will never do the exact same thing, the only time you will repeat a workout is to measure improvement. Routine is the enemy, CrossFit constantly combines gymnastics, weight training, and endurance conditioning.

Always Changing.

Always Learning.

Broad, General, Inclusive.

General Physical Preparedness.


Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint.






Is a measure of physics, not opinion. Intensity is measured by how fast you get real work done. Our goal is to increase your capacity for work and to make you fit for every day activities. Power = Intensity = Results.

Intensity = Power = Results.

Relative to Physical Limitations.

Relative to Mental Limitations.

Scaled per Individual.

Who We Are and What We Do

A brief overview of what to expect

By definition, CrossFit is a core strength and conditioning program that improves every element of fitness through constantly varied, functional movements, executed at high intensity.

All you need to know right now is that CrossFit is for anyone, and everyone, who wants to get stronger, leaner, and faster. And yes, we do mean ANYONE.

We offer a potent blend of endurance training and old school calisthenics to give you a workout that’s different every day. You and your body will never, EVER, be bored. You’ll stay motivated, and your body will change for the better, faster. You’ll be doing movements that are bio-mechanically sound, meaning they’re safe and super effective at building muscle and shredding fat.

Many people are afraid they are not in good enough shape to do this style of workout. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and collegiate athletes. We scale load and intensity. We DO NOT change programs.

Our Level 1 Coaches will teach you everything you need to know. Every workout will be scaled (by your coach) to meet your current fitness level, even if you haven’t worked out in decades, or are injured. All you have to do is show up ready to learn, sweat, laugh and get in ridiculously fit shape.

We do not have all of the answers. No one does. We have a modest amount of experience and knowledge coupled with a sincere desire to impart our knowledge and experience to those who can derive some benefit. We ask that you open your mind to our ideas and methodology, take initiative to learn and not always be lead. Share valuable information with your teammates and fellow athletes, we promise to give you everything we have and ask that you do the same.

Most importantly, maybe even more important that the actual training, we are a family. When you enter the box you show respect for everything in it, equipment/coaches/members and leave your ego at the door. This is a no drama environment. We want to see you pushing yourself to become better, physically, mentally and emotionally. We are pushing perseverance, diligence, dedication, and an unwavering commitment to excellence in everything. This is NOT an endeavor for everyone. Make sure you know why you are here and understand that we are here to support you and build a community.

Get Informed

The more you know going in, the better.


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Feel Free to contact us if you have any questions

The Lifestyle

Love, Live, and Embrace Our Philosophy

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.