We are going to ease you into your workouts. You may leave with a light sweat… or maybe none at all. That’s on purpose. We don’t let new members jump headfirst into workouts… we will gradually ease you in focusing more on mechanics and consistency before we increase intensity and volume. We’ll watch you in action, and we’ll pull you back if needed, or gently motivate you as we see you adapt. That’s the secret to an effective and sustainable CrossFit journey.
Make sure you hydrate (you should be doing that anyway!) and plan to arrive 15-20 minutes early. Wear workout clothes, sneakers and bring a towel, a water bottle. Make sure you’ve filled out your participation agreement. When you arrive, a coach will greet you to discuss your goals and any movement limitations you may have. We’ll then use this information to customize the workout to suit your experience, your needs and your abilities. Don’t worry… we’ll be right there beside you!
During your 60 minutes with us, we start class by reviewing that day’s workout. We’ll kick off with a gradual warm up and stretching that gets the motors primed and muscles warm. We’ll then transition the class into a thorough skill review that covers each of the movements we’ll be using in that day’s workout. We’ll spend some of this time getting to know you and adjusting the movements based on your experience, abilities and goals. After skill review, we’ll get into the heart of the hour, which is the Workout of the Day, or WOD. Lastly, we’ll cool down, stretch and bask in the glory of completing a kick *ss workout!
Continue to drink and replenish those muscle stores! A protein shake or electrolyte (e.g. coconut water) beverage is recommended. You may experience some delayed soreness that night or in the subsequent 24-48 hours. It’s normal! Continue to move, stretch and make sure you get your next visit planned as you ease your way into a sustainable CrossFit routine which balances both workout and rest/recovery days.