Let’s say you’re interested in joining a CrossFit class…but you don’t know what you’re getting into!
Practically every CrossFit gym around the world will let you come in and try out a class for free, so contact your local gyms and find out what dates and time they’re having newbie sessions. This is how the classes are usually structured:
Introduction class – For people who have never tried CrossFit before. Usually there’s a quick overview, and then a basic body weight movement workout, and then they talk to you about joining. These are usually free.
On ramp/Elements – If you’re interested in joining the regular CrossFit workout, you’ll most likely be required to go through the On ramp/Elements course. The purpose of these is to teach you the nine foundational movements of CrossFit and all about proper form. No matter how experienced you are, these are valuable and worth the time and money. Even if you think you have perfect form on your squats, deadlifts and/or overhead presses, it’s amazing what can be fixed when you have a trained set of eyes watching you do them.
Regular classes: This is what you’re probably used to seeing or hearing about. A regular CrossFit class takes anywhere from 45 minutes to an hour. Everybody starts at the same time, there are instructors walking around helping out and keeping track, and everybody is supporting each other and probably swearing a lot.
Most CrossFit gyms will split their classes into three or four sections:
- Dynamic warm up – not jogging on a treadmill for 5 minutes, but jumps, jumping jacks, jump rope, squats, push ups, lunges, pull ups. Functional movements, stretches, and mobility work that compliment the movements you’ll be doing in the workout that day.
- Skill/Strength work: If it’s a strength day, then you’ll work on a pure strength movement (like squats or deadlifts). If it’s not a strength day, then you’ll work on a skill and try to improve, like one-legged squats or muscle ups.
- WOD: the workout of the day. This is where you’ll be told to do a certain number of reps of particular exercises as quickly as possible, or you’ll have a set time limit to do as many of a certain exercise as possible.
- Cool down and stretching. Either as a group, or you’re allowed to stretch out on your own. This would also be the time for people who pushed too hard to go puke in a trash can and stretch their stomach muscles