What To Expect At Your First CrossFit Workout

The first time you walk into our “box”, you might be struck by how different it is from other gyms you’ve visited.

There are no weight machines. There are no televisions on the walls. There are no treadmills.

It’s actually quite sparse.

We’ve spruced up what was once a drab warehouse with splashes of color on the walls and banners. But make no mistake about it: the purpose of this space is to push you to become more awesome, so we didn’t spend too much time on the aesthetics.

The first thing you’ll do when you arrive is check the screen for the day’s WOD.

This will show you what workout we are doing and how we will warm up before we get into the intense movements.

The light activity starts right away. This is done to get your blood flowing and get your heart rate up.

You might think it makes more sense to begin by stretching, but you shouldn’t stretch cold muscles. We’ll put our athletes through their paces with Spiderman walks and inchworms (and maybe a few sprints) to get ready, and then we stretch.

The stretching we do is purposeful.

Depending on what parts of the body we’re going to work out, the stretches will focus on them. We use a variety of bands and boxes to do our stretching, and we’ll spend about five minutes stretching to ensure everyone is loose.

We usually break up the workouts into a weightlifting or gymnastics portion, followed by a Metcon, which stands for metabolic conditioning.

If we are lifting weights, we’ll give our athletes some direction as to how much they should lift. For example, when we bench press, we might tell them to take 90 percent of their one rep max and then set up benchmarks (as far as weight goes) to meet. Then we give them a set amount of time to meet their number.

After that portion is complete, we set up for the WOD.

The athletes have a few minutes to get whatever it is they need in place and practice the movements before we begin.

The WOD is really the focal point of the hour you will spend at our box. If the stretching and weightlifting seem laid back, the WOD will kick it into high gear. And whether you have to do as many reps as possible, or complete a set number of rounds, you’re going to get your money’s worth.

If you are interested in experiencing this for yourself, schedule a free, no-sweat intro today!

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