The 10 foundations of fitness, as outlined by CrossFit, are:


  1. Cardiovascular/respiratory endurance: This is your ability to perform activities that require sustained effort for long periods of time, such as running, swimming, or biking. It is measured by your VO2 max, which is the maximum amount of oxygen you can utilize during exercise.



  1. Stamina: This is your ability to resist fatigue and maintain a constant level of effort over time. It is different from endurance in that it is more about mental toughness than physical capacity.

  1. Strength: This is your ability to exert muscular force. It is important for everyday activities such as lifting groceries or carrying children, as well as for athletic performance.


Flexibility: This is your range of motion around your joints. It is important for maintaining good posture, preventing injuries, and improving performance in many activities.





  1. Power: This is your ability to exert maximum force in a short amount of time. It is important for activities such as jumping, sprinting, and throwing.



  1. Speed: This is your ability to move quickly from one point to another. It is important for activities such as sprinting, playing sports, and reacting quickly to danger.


  1. Coordination: This is your ability to move your body parts together smoothly and efficiently. It is important for activities such as dancing, playing sports, and performing everyday tasks.



  1. Agility: This is your ability to change direction quickly and efficiently. It is important for activities such as playing sports, avoiding obstacles, and reacting quickly to changes in your environment.


  1. Balance: This is your ability to maintain your center of gravity over your base of support. It is important for activities such as standing, walking, and preventing falls.



  1. Accuracy: This is your ability to control your movements precisely. It is important for activities such as throwing, catching, and hitting a target.


By developing all 10 of these foundations, you can improve your overall fitness and well-being.

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