What to Expect on your first day!

 From the moment you arrive, your coaches job is to make sure you feel supported and ready to tackle your first Crossfit workout with us.

Arrival

Arrive 10-15mins early on your first day so that you can meet your coach and get checked-in

Your Coach will provide you a tour of the gym, so you know exactly where you can find all the equipment you need for the day’s workout.

Arriving early provides a great opportunity for your coach to get to know you and learn about your experience, and how we they can support you on your first day.

Your Coach will also introduce you to the other members in the class so you feel welcomed!

Class Briefing

Your Coach will talk you through the workout for the day. This will include a demo of the exercises to be performed.

Your Coach will also discuss variations to movements, weight ranges and rep ranges so that the workout is suitable for all levels of fitness.

Warm up

Our warm-ups are designed to prime your body for the upcoming workout. Warmups usually take 10 mins.

Workout

Our workouts usually have 2 parts.

Part 1:

This will be a lifting session or a skill-based session. All lifting sessions include compound movements. Like the saying goes, we don’t need machines, we are the machines! Our lifting sessions are carefully planned out throughout the week, so you maximise your opportunity for development.

Our skill sessions include learning and practicing gymnastics skills, like handstands, pull ups, rope climbs and body positioning through kipping movements like toes to bar or muscle ups for the more advanced.

Part 2:

This part of the session is where we tackle the Workout of the Day, typically known as the WOD. WOD’s are constantly varied functional movements, performed at high intensity. Wod’s will always vary and can include and three of the below:

- Lifting movements

-Conditioning

-Gymnastics

High 5’s and pack-up

At the end of every class, it is tradition to get amongst all the members and high-five each other. This is to recognise the hard work we all put into each session.

At the end, we all pack-up our equipment, and you might even notice other members helping each other pack up – that’s the friendly type of community we are!

After class, your Coach will be available for questions, feedback and for general banter. We love a good post workout chat.