First Phase

Don’t be afraid of being a beginner.

First Phase is our introductory class and it’s name is a nod to the Navy SEAL heritage of CrossFit Santa Monica. Navy SEAL training is called BUD/S (Basic Underwater Demolition/ SEAL) and it is conducted in three distinct phases. The first phase is physical fitness, the second is dive phase and the third is land warfare. You can always tell what phase a BUD/S trainee is in by the color helmet they wear – green for first phase, blue for second phase and red for third phase. BUD/S is generally considered to be the hardest military training in the world, with a less than 20% success rate. The first phase of BUD/S also contains the famous Hell Week – where trainees get less than fours hours of sleep in a week and endure freezing cold “surf torture” in the Pacific ocean and countless other physical tests day and night.

At CFSM, First Phase Classes are designed as an introduction to CrossFit and the other programs available, in addition to the community and lifestyle of CrossFit Santa Monica. If you are new to CrossFit or have some experience but would like to ease back into it then welcome to First Phase classes. First Phase is always available to members who want to brush up on the basics as well.

In First Phase classes you will always perform a workout of the day (WOD) in addition to covering various fundamentals including:

  • Fundamental CrossFit movements: The air squat, front squat, overhead squat, overhead presses and jerks and the deadlift.
  • The basic of Olympic lifting: The Snatch and the Clean and Jerk.
  • Introduction to skill movements: Pull-ups, hand stand push-ups, jump rope and double unders.

High intensity training: Kettlebells, box jumps, burpees and dumbbell moments.