WHAT TO EXPECT AT YOUR FIRST CROSSFIT CLASS
Welcome to your first CrossFit class at Synergy Strength!
You might be nervous, and that’s normal. You will see movements you have never done before, people doing many different variations of a workout, and lots of cheering and fist bumps at the end.
But this is just the start of your exciting CrossFit journey. You will meet a new community of people all rooting for you to achieve your fitness goals, and with time, you will start to see just how strong your body can be.
So, before you jump into your first CrossFit class, here is everything you should expect and how to prepare.
WHAT TO BRING
All you need to bring to your first CrossFit class is a water bottle, and comfortable workout clothes. All other equipment you may need for the workout will be provided for you at the gym.
RESERVE YOUR SPOT IN CLASS
You can book your first FREE class HERE, but once you are a member you will be given access to our workout apps (Zen Planner and SugarWOD) to register for classes.
SHOW UP EARLY
Please show up 10-15 minutes early to sign a waiver and to allow staff to introduce you to the space.
FIND YOUR COACH
Before class starts, introduce yourself to your coach and let them know this is your first CrossFit class. They will walk you through everything throughout the class and answer any questions you may have.
If you have any injuries, make sure to let them know so they can scale your workout appropriately.
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 briefing
At the start of class, the group will circle around the TV (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.
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
The coach starts the clock and everyone does the workout together.
+Cleanup
After the workout is over, athletes give each other fist bumps and take part in a group cheer, wipe down and put away their equipment.
KEEP TRACK OF YOUR SCORE
At the end of class, you will gather to discuss the scores from the workout - this could either be the time you ended the workout, how many reps you completed, or the weight on your bar.
CrossFit is measurable, observable, and repeatable. We use scores to track our fitness over time, so the next time you do the same workout you can see your progress.
This is your first class, so don’t worry about comparing your score to other athletes’. This is your starting point!
INTRODUCE YOURSELF TO YOUR CLASSMATES
A big part of Synergy Strength is the community. Introduce yourself to your fellow classmates. They all remember the first time they walked into the gym and can help you acclimate to class.
This is also your time to trial the gym’s community to see if it’s the right fit for you.
KEEP AN OPEN MIND
CrossFit is hard. We aren’t going to sugarcoat it. But that’s what makes it so empowering. You will soon be able to do things you never thought you could do before. You will be able to flip onto your hands into a handstand, climb a rope, or even get your first pull-up one day.
But it doesn’t happen overnight.
Use your first class to get a taste of CrossFit, learn more about the affiliate, and have fun. You will learn more with time.
NEXT STEPS
Now that you have experienced your first CrossFit class at Synergy Strength, it’s time to consider signing up for a membership! If you enjoyed your class at that affiliate, the staff will help walk you through the next steps.