How tO Start CrossFit:

Step 1: A free No Sweat INTRO

We want to meet you! So please sign up for your 15-30 minute No Sweat Intro.

Together we will pick the best plan for you.

The reason for the NSI is to help us understand how we can help you! At the end of the day, we are here to do anything we can to help you reach your goals. We want you to begin your fitness journey with purpose and a clear understanding of exactly what you want to accomplish. Together we will reach your goal and more.

Step 2: Fundamentals

Fundamentals consists of 3 or more one on one training sessions. Once you complete Fundamentals, you will be allowed to take any class we offer! If you are knew to CrossFit and you want to participate in our groups sessions, fundamentals is required.

What Happens in a CrossFit Class?

It is easy to explain the structure of a class, but the magic that happens in a class is not. Because we have a  great variety of goals and desired outcomes, the class offers something different for everybody. As we move through the class as a group, each athlete has an experience unique to their goals. I’ll let you be the judge of the magic. But for now, let’s focus on the structure of a CrossFit Class. 

Without further ado, here is the structural breakdown of an average CrossFit Class here at CFB:  

Question of the Day (2-5 minutes)

Although “breaking the ice” is usually unnecessary, the Question of the Day (QOD) is our favorite way to introduce our newest members and set the mood for class! (It’s usually a ridiculous question that get us all talking) 

Warm up (10-15 minutes): We then spend the next chunk of time warming up as a group; usually starting with some kind of light run or row. This depends on the athlete. After the light jog or row, we then move on to our favorite warm up movements that are designed to get your body moving and feeling great! The last part of our warm up is more specific to the movements of that day.

Technique (5-10 minutes): As soon as the warm up ends, we review and coach the technique that is required for the strength portion. Because safety and proper movement is our priority, we always review technique - no matter how simple the movement is! Once we have addressed the group, we then check in and assess each athlete to assure they are moving properly.

Strength work (10-18 minutes): Once every athlete understands the technique for the strength portion of class, we give everybody anywhere between 15 and 18 minutes to complete the strength. At this time, the coach walks around the room watching, advising, correcting, and checking in with each athlete. As soon as we wrap up the strength, we gather again to go over the technique for part two: the WOD (Workout of the Day).

WOD (3-25 minutes): Depending on what stimulus we are trying to accomplish, the WOD can run anywhere from 3 to 25 minutes. Before the workout starts, the coach makes sure everybody is set up, understands the workout, and is ready to go. Each WOD is completely different and infinitely modifiable. In other words, you will never get board and anybody can do it! Once the workout starts, the coach keeps a watchful eye on the movement patterns of our athletes; keeping them safe!

Cool Down (5 minutes): When the workout is done, the coach will recommend a specific cool down routine for you to do. This part of class is just as important as the warm up! Do it before you leave. 

Conclusion: In this one hour class, you will be coached, guided, and held accountable by both your coaches and peers. The magic that we referred to before is entirely dependent on your desired outcome. Yes, you will see results, but often times our athletes discover that we are more than just a gym offering a one hour class. Just like grandma’s cookies, our secret ingredient is love. If this hour is not the best one of your day, we need to do better.