CrossFit has changed the game of fitness over the last 20 years with its combination of high-intensity training, functional movements, weightlifting mixed with cardio and the supportive community atmosphere of gyms. If you’ve been curious about starting CrossFit but don’t know where to begin, have been intimidated by what you’ve seen online or have never done any type of fitness before this guide is for you. From understanding the basics of what CrossFit is to preparing for your first class, we’ll cover everything you need to know to hit the ground running and feel confident about starting.
What is CrossFit?
At its core, CrossFit is defined as “constantly varied functional movements performed at high intensity.” But what does that mean exactly? And how is that different from other types of exercise?
- Constantly Varied: This means that every workout is different. Different time domains, different movements, different rep schemes… all meant to keep your fitness journey fresh and exciting and stimulate your body to simultaneously build muscle and burn fat.
- Functional Movements: Exercises that mimic real-life activities, such as squatting, lifting, pulling, pushing and running, to improve your overall strength and mobility.
- High Intensity: Each workout challenges you to push to the edge of your limits and past them, ensuring progress over time.
Whether your goal is weight loss, muscle building, or just improving overall fitness, CrossFit can help you achieve it.
What to Expect from Your First CrossFit Class
Walking into a CrossFit gym for the first time can feel intimidating, but rest assured, everyone starts somewhere…. and that isn’t a bad thing! Here’s what you can expect:
- White Board: Every class begins with a group gathering to go over the workout of the way. The coach goes over the intention and stimulus (what your body is going to gain from that workout) and all movements you’ll be working through that day.
- Warm-Up: Next, you’ll move through a complete warm-up to prepare your body for the day’s movements. This may include dynamic stretches, light cardio, or mobility exercises.
- Skill/ Strength Work: The coach will then guide the class through skill-based movements, like lifting techniques or bodyweight exercises.
- WOD (Workout of the Day): This is the main workout piece we like to call the MetCon, which stands for Metabolic Conditioning. These workouts are designed to challenge your strength, endurance, and mental grit all while improving strength, respiratory endurance and overall fitness.
- Cool Down: After the workout, you’ll hit a recovery walk, stretch or recover with a class picture while having some fun with your classmates trading strategies and scores and congratulating each other on the hard work you all put in.
Preparing for Your First Class
To make your first CrossFit experience enjoyable, we recommend these tips:
- Dress Comfortably: Wear breathable, flexible, workout style clothing and sturdy athletic shoes.
- Bring some Essentials: A water bottle, towel, and any personal items you prefer or need, like a wrist wrap or knee support.
- Arrive Early: Arriving 10–15 minutes early allows you to meet the coach, sign any necessary paperwork, make your payment, get familiar with the space, and get ready for class to begin.
- Listen to Your Body: It’s okay to scale down or modify exercises to meet your fitness where it is right now, grab some water if you need it or slow down if you feel like you need it. Our coaches will help you along the way.
Tips for Success as a Beginner CrossFitter
Starting any new fitness program takes time and patience. Here are some of our favorite tips to help you thrive:
- Consistency is Key: Aim to attend 3–4 classes per week to build a routine and adapt your body to the workouts.
- Set Realistic Goals: Whether you want to lift heavier weights, run faster, lose 25 pounds, or build muscle tone, start with small, achievable goals to set you on a path to success. Don’t know where to start? Our coaches will help you set realistic goals and implement the fitness, nutrition, and lifestyle habits necessary to achieve those goals.
- Focus on Technique: Proper form and movement technique is crucial in avoiding injury, maximizing results and keeping you having fun with fitness longer. All new CrossFitters go through an extensive Fundamentals program to help you learn the proper technique for all the movement you’ll be doing in classes and you should always ask your coach for additional help if you feel like you need it.
- Embrace the Community: One of CrossFit’s strengths is its supportive atmosphere. Get to know your classmates, cheer each other on, and celebrate your achievements together.
Why CrossFit is Worth It
CrossFit isn’t just a workout program — it’s your first step towards a healthy lifestyle. The combination of diverse workouts, personalized coaching, and a sense of camaraderie in the community makes it unique. You’ll quickly notice improvements in your strength, endurance, confidence and body composition.
Take the First Step
Starting CrossFit can possibly feel daunting, but the rewards you’ll see and feel in yourself are worth the effort. By taking that first step and walking through the doors of the gym, you’re committing to a healthier, stronger version of yourself. Remember, everyone starts somewhere, and your journey is uniquely yours…. we’re just here to help you on the way!
If you’re ready to try CrossFit, our beginner-friendly classes, supportive, expert coaching, and welcoming community are here to provide you with your fitness family. Your future self will thank you!
Call 770-231-1577 or visit our home page to get started!
