Foundation Fitness
Foundation Fitness is ideal for anyone, from beginners to experienced and competitive athletes, looking to establish or improve their strength, endurance and overall fitness.
What is Foundation Fitness?
The Foundation Fitness Program provides any individual a foundation of physical fitness for sport and daily like. The porgram is based on two key elements of physical performance:
  • Functional movement - natural movements originating in the core and radiating to the extremeties. Every excercise element emphasizes core body conditioning and works the body as an integrated syetem as it is applied in life and in sport, e.g., lifting heavy objects, pushing, running, jumping, punching, kicking, throws, rolls, etc.
  • Mobility - full range of motion movements that promote the essential flexibility for life and sport adaptation. Proper mechanics in functional movements are dependent on good mobility.
"Growing up I never understood the importance of physical fitness and maintaining good health. After working in healthcare (I am a Registered Nurse), and being surrounded by people who wished they had a second chance at wellness, I decided to do something about it. I have been active in coaching, atrhletics, and martial arts for most of my life. I am a fierce competitor and love a good challenge. My goal is to share y love for fitness, promote good health, and create a fun and challenging workout for everyone."
  • Crossfit Level 1 Trainer (CF-L1)
  • Strength-Specific Seminar - Snatch and Clean & Jerk
  • Capital Affiliate Leagure - Team Fairfax Crossfit & Olympic Lifting Competitor 2013
  • Crossfit Games Regional Teams Compatitor 2011, 2012
  • 2006 Enchin Karate Knockdown US Capital Sabaki Challenge 2005 Competitor
  • Northeast Enshin Karate Sabaki Chalenge 2004 Competitor
  • VA Tech Women's Rugby & DC Furies Women's rugby team
A Typical Class
Instructor-led warm-up/skill. Class begins with 10-15 minutes of vigorous warm-up that may include teaching an essential skill that is required for the Drill of the Day.
Drill of the Day. D2 is the primary workout ranging from 5-20 minutes of continuous programmed excercise. D2 focuses on high-intensity training conducted as a timed circuit, timed rounds, or timed tasks organized in rounds and sets with prescribed repetitions. All D2 activities are recorded and scored during the class. Students are encouraged to maintain logs of times and scores for every workout so they may monitor personal improvement.
Instructor-led cool-down. 10 - 15 minutes of cool down and stretching.
Q&A and 1:1 coaching. 15 minutes of skill refinement, technique, and physiology.