This is a workout like no other! Here’s what to expect

Welcome to CrossFit!

You’ve signed up because you love a challenge and you want to push yourself and see how far you can go.

People sign up to CrossFit to reach their fitness goals, but they stay for the camaraderie and the ‘high’ you get from intense workouts.

If you’re feeling apprehensive about your first class, here’s what you can expect:

Before Class

We encourage members to arrive 5 – 10 minutes early. This gives you time to catch up and get to know some of the people at your gym. Arriving early also allows you to start your workout in the right frame of mind.

Class Brief

Before you get going, your coach will run everyone through the workout of the day (WOD). He / she will explain the intent of the class, run you through the movements and make time for any questions you might have.

Warm Up

To perform at your best and avoid injury, it is important to warm up. You’ll be taken through a thorough warm up before your workout truly gets underway.

Strength

Strength training is a huge part of CrossFit. But don’t worry! You won’t be expected to lift like Arnold Schwarzenegger on your first session.
What’s more important is to get a handle on the right technique, even if it means lifting a broomstick to begin with.

Skill

Every class includes a skill. Sometimes it will be part of the strength section and other times it will be related to the WOD.
Skills might include gymnastic moves like handstands or basic push up / pull ups. You could also focus on maximising the results from a specific lifting movement.

WOD (Metcon)

Get ready for it! This is the main piece of work for the day. Sometimes you’ll be let off ‘easy’ with a 7 minute AMRAP (as many reps as possible), while others will have you feeling the burn with 20 minutes+ of intense training.

Warm down

Stretch out and recover from all your hard work. During this part of the class you will have time to chat and get to know your classmates.

Class Debrief

Discuss any challenges and celebrate any wins from the session. You may have achieved a personal best or finally mastered your first pull up.
Every success is important and celebrating yours will get you pumped for your next class.

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