Three thousand classes endured. Eight thousand classes coached. Since 2008, I’ve lived and breathed CrossFit. I’ve witnessed transformations, celebrated personal bests, and guided countless individuals through their first CrossFit experience. If you’re curious about what awaits you in your first class, you’ve come to the right place. This isn’t just another generic overview; it’s a firsthand look at what you can truly expect, straight from someone who’s been in the trenches (and on the coaching floor).
1) Book your Trial Class
If you haven’t booked a trial class yet, that’s the first thing you want to do.
2) Fill out your New Member Form
This form helps your coach (who will be me in this case), better understand why you are signing up, your injuries, experience, etc. The form helps me customize the workout, warmup, stretches, etc. to your experience and capabilities. I share the form with all of my coaches and we add the details of the form to your electronic client file. The form helps me do a better job coaching you… so please fill it out carefully.
3) Schedule a Consult with your Coach Before your First Class
There is no better way to prepare for your first class than to talk with your coach before your first class. Most gyms don’t offer a complimentary consultation with the owner… Sand & Steel is not most gyms. My cell is 703-665-5194… send me a text and let’s setup a call before your class so that I can answer your questions.
4) Install the Sand and Steel App
Our App does everything… you can view prices, check-in to class, schedule classes, view the workout, log the workout, chat with members, open the door, etc.
5) Structure of a Typical Class
- Warm-up: We’ll start with a dynamic warm-up to get your body moving and prepare you for the workout. This might include light cardio, bodyweight movements, and mobility exercises.
- Skill/Strength: This portion focuses on teaching or refining specific movements you’ll use in the workout. Our experienced coaches will provide personalized instruction and modifications to suit your fitness level.
- Workout of the Day (WOD): This is the main part of the class, where you’ll put your skills to the test. WODs are varied and designed to be challenging but scalable. You’ll be amazed at what you can achieve! You can view a summary of your upcoming class on our Workouts page.
- Cool-down: We’ll finish with some static stretching to help your muscles recover and prevent soreness.
6) What to Expect:
- A supportive and encouraging environment: We are known for our strong community. You’ll be surrounded by people of all fitness levels cheering you on.
- A challenging but scalable workout: Every workout can be modified to fit your current fitness level. Our coaches will help you find the right modifications so you can safely and effectively participate.
- Variety: You’ll rarely do the same workout twice. CrossFit incorporates a mix of weightlifting, gymnastics, and metabolic conditioning to keep things interesting and constantly challenge your body.
- To learn new skills: You’ll learn a variety of functional movements, from squats and deadlifts to pull-ups and handstands.
- To feel a sense of accomplishment: CrossFit workouts are designed to push you outside your comfort zone, but the feeling of accomplishment you’ll get after completing a WOD is incredible.
7) What to Bring:
- Comfortable workout clothes
- Athletic shoes
- A water bottle
- An open mind and a positive attitude!
8) When to Arrive:
Early is on time, on time is late, and late will make your first class very difficult. The first thing we do in a CrossFit will be to go over our lesson plan. The lesson plan is the key to understanding what will happen in your class.