What to Expect in Your First CrossFit Class

Almost everyone is nervous before their first session. The good news: the hardest part is the car park. Here's what actually happens once you're inside.

Before you arrive

Come in trainers you can move in, comfortable clothes and bring a water bottle. That's the whole kit list. You don't need lifting shoes, a belt, or anything with a logo on it.

How the hour runs

1. Welcome and intro – a coach will find you, learn your name and walk you through the session.
2. Warm-up (10 minutes) – general movement to raise your heart rate and prepare the joints.
3. Skill or strength (15–20 minutes) – coached technique work at a weight that suits you.
4. The workout (10–20 minutes) – the part people picture. Scaled to you, every time.
5. Cool-down and chat – this is where the community bit happens.

“There is no fitness level you need to reach before starting. Scaling isn't a beginner's version of the workout – it is the workout.”

What nobody expects from you

• To lift heavy. Most first sessions use a training bar or lighter.
• To do a pull-up. There's a scaled option for every gymnastics movement.
• To keep up with the fittest person in the room. Nobody is watching your score.
• To know the terminology. We explain every workout on the whiteboard before it starts.

The best way in: On Ramp

Most new members start with our On Ramp – three private one-to-one sessions where we teach the fundamental movements before you join regular classes. You arrive at your first class already knowing what to do, which removes the last of the nerves.

If you'd rather just talk it through first, book a free No Sweat Intro. It's a coffee and a conversation, not a workout.