First day of school!
First of all, welcome! We are so excited to get you started! Stepping into a CrossFit gym for the first time can feel a bit intimidating. But don’t worry, we promise there’s no need to panic. Here’s a sneak peek of what you can expect in your first class.
1. Meet Your New Best Friends (a.k.a. Your Coaches and Classmates)
CrossFit isn’t just a workout; it’s a community. From the moment you walk in, you’ll notice everyone is super friendly. (Yes, even that guy grunting through his 100th burpee.) Your coaches are like your professors and life coaches rolled into one. They're here to make sure you’re lifting safely and having a blast.
Fun fact: CrossFit coaches have an almost magical ability to spot a wobbling squat from across the room. It’s like they have eyes in the back of their heads!
2. What to Bring
When you're just starting CrossFit, you don't need much. Bring a water bottle (water is available to fill your bottles at the gym), comfortable workout clothes, and relatively flat gym shoes (our favorites: NOBULL, R.A.D ). But fair warning: six months in, you might find yourself with a gym bag full of fun "WODGEAR." Here are some of our favorite gym accessories you might end up loving:
Wrist Wraps: To keep your wrists stable.
Knee Sleves: A little protection and spring for your knees.
Weightlifting Belt: For those heavy lifts.
Jump Rope: Personalize your double-unders.
Gymnastics Grips: Save your hands during high-rep bar work.
Links provided are not affiliate links, just gear we’ve used and loved. There are lots of options so don’t hesitate to search around for just the right fit!
Pro tip: Avoid wearing your running shoes for rope climbs. Trust us on this one!
3. Reserve Your Spot
CrossFit gyms often have limited spots in each class to ensure everyone gets enough attention from the coach. Make sure to reserve your spot ahead of time in the Wodify App. Open the app > schedule (bottom bar) > select date (top right) > click on the class time > scroll down and hit the “reserve” button.
Pro tip: Reserve early! You can reserve days in advance and committing to coming is important for creating the habit!
4. Show Up Early
Arrive 5-10 minutes before class starts. If there is a class in progress feel free to come into the gym and help cheer them on. You can also take advantage of the extra time to check-in with the coach and get in some pre-workout stretches.
5. WHAT DOES A CROSSFIT CLASS LOOK LIKE?
A CrossFit class is a one-hour group session led by a coach. A typical class looks like:
Whiteboard brief — At the start of class, the group will circle around a whiteboard. The coach will talk through the workout, the movements within it, the intended stimulus — the purpose of the workout and what level of intensity it’s designed to elicit — and ideas for scaling. We also cover any announcements for upcoming events or things you just need to know.
Don’t worry if you don’t understand the movements listed on the board. The coach will walk you through the movements after the whiteboard brief. Your first class will focus on learning the movement technique, using a PVC pipe or very light barbell for any barbell movements and scaling other movements to your current fitness level and ability.
Warm-up — The coach will lead the class through a warm-up to prepare for the workout.
Skill practice —The coach will lead the class through skill practice, typically related to the movements that appear later in the workout.
Workout prep — Each person will get out the equipment necessary to do the workout, such as a barbell or rowing machine.
Workout — Ah, the WOD. It’s the star of the show. Every day, it’s something new. One day you might be swinging kettlebells; the next, you’re rowing like you’re in the Olympics. Don’t worry if the lingo sounds like a secret code. Your coach will break it down and show you exactly what to do.
The cool down. After the WOD, we wind down with some cool-down stretches. This part is all about helping your body recover and preventing soreness. Plus, it’s a great time to chat with your new CrossFit buddies and/or ask your coach questions. All of your coaches love to share information (fitness, nutrition…life) so don’t hesitate to ask.
Cleanup — After the workout is over, athletes give each other fist bumps and high-fives, wipe down and put away their equipment, and meet back at the whiteboard to write down scores.
7. Your coach is there to help you.
CrossFit is all about scaling to your fitness level and your coach is there to help you modify so you get the safest and most effective workout. Can’t do a pull-up yet? No problem. There are modifications for every move, ensuring you get a great workout without feeling overwhelmed.
Think of scaling as ordering a dish “mild” at a new restaurant. You can always spice it up later!
9. Keep Track of Your Score
At the end of class, you’ll write down your score for the workout. This could be the time you finished, the number of reps you completed, or the weight you lifted. Tracking your progress is key to seeing how far you’ve come. During the whiteboard brief we let you know what you should be tracking so you can track your fitness by logging your scores.
Remember, this is your starting point. The only person you’re competing against is yourself.
10. Celebrate Your Wins
Finishing your first CrossFit class is a huge accomplishment! Celebrate it. Whether you nailed that deadlift or just survived, you’ve done something amazing. High-fives are mandatory, and selfies are encouraged (tag us! @crossfitvalleycenter)
Final Thoughts
Starting CrossFit can feel a bit like the first day of school, but remember: everyone was new once. Embrace the journey, laugh at yourself, and enjoy the ride. We can’t wait to see you in class and watch you crush your goals. Welcome to the fitness family!
Remember, the only bad workout is the one you didn’t show up for. Let’s do this!