When you first start CrossFit you should expect a bit of a learning curve. Often times we teach you movements that you have never done before, and it is important to remember to exercise patience while mastering those movements. Unlike other gyms, we focus on movement mechanics before adding weight or intensity to your workout. 
It typically it takes new members a couple weeks to get comfortable with both the new movements and the high-intensity of the workouts. Just like learning a new language the more you practice the faster you will improve, but as one of our coaches likes to say, “Rome wasn’t built in a day.”

During your first week of CrossFit, you will be required to take each of our 2 Foundations classes before participating in our regular classes (CrossFit Foundations 1 and 2). In these two sesions you will learn you the basic movements and different progressions of the nine fundamental lifts we routinely perform in CrossFit.

In addition to teaching the fundamental lifts and introducing members to the various types of workouts we participate in, we also provide some introduction to equipment used and orientation of the gym.

After Workout

Coming into the gym consistently is necessary to grow accustomed to the workload and intensity. Once a new member feels comfortable with the movements and adds intensity, they immediately will start to see physical changes. As much as we would like to say, “join CrossFit and you’ll lose 15 lbs in a month!” we cannot and will not make any such claims. What we can promise is that with patience, dedication and consistency, we can help you change your life permanently and for the better. A big part of this is finding a workout routine that works for you.

Workout Routine

Once you have completed your Foundations courses, you will be able to attend any class on our schedule. Dependent on your physical fitness level you will train 3-6 times a week in small group classes coached by our world-class instructors. Classes will start with an instructed warm up, then either a skill or strength portion, and finally – move into the WOD (Workout of the Day). After class coaches will walk you through a cool down stretch or roll out session to conclude the class. Classes last 1 hour long, please arrive 10 minutes prior to class time.

CrossFit’s methodology preaches a three days on, one day off workout schedule. Our suggestion for you, especially as you are getting started is to listen to your body and find a regime that works for you. Initially it may just be every other day.

We generally encourage you try working out two days in a row and then decide if you feel like you need to take a rest day. If so rest a day and then return for two more days in a row. If you feel good on day three come in and workout and then rest on the fourth day then come back in for two days. This however is just a suggestion. We have some members who, over time, find that working out M-F and resting on the weekend is their best approach. Bottom line is, we all operate on different schedules so find the best combinations of work and rest days for you. Once you have found a routine that works try to stick to it, and watch the results come in.