Stepping into your first CrossFit class can feel like entering a new world. The fast-paced movements, intense workouts, and unique terminology can be overwhelming. But rest assured - CrossFit is for everyone, regardless of age, background, or fitness level.

In this detailed guide, we break down exactly what to expect in your first CrossFit class and how to prepare for success.

What Is CrossFit and Why Is It So Popular?

CrossFit is an intense training method that blends strength training, cardio, bodyweight movements, and functional exercises to improve overall fitness.

Designed to improve strength, endurance, flexibility, and coordination, it has gained a massive global following due to its results-driven methodology and strong community support.

Whether your goal is to lose weight, build muscle, enhance athletic performance, or simply stay active, CrossFit is scalable and accessible to everyone.

Arriving at the Box: First Impressions Matter

In CrossFit, gyms are called “boxes.” When you arrive, expect an industrial-like space with open floor plans, rigs, barbells, kettlebells, rowers, and assault bikes. Unlike commercial gyms, there’s no sea of mirrors or isolation machines. Instead, the focus is on functional movement that translates to everyday life.

Your CrossFit coach will greet you, introduce you to other members, and give a quick tour of the facility. This is also the time to fill out any necessary consent forms and disclose past injuries or health concerns.

What to Wear and Carry to Your First Class

Dress comfortably in moisture-wicking athletic wear. CrossFit workouts involve a wide range of movements from jumping and sprinting to lifting and stretching, so your outfit should offer flexibility.

What to bring:

Water bottle – You’ll sweat heavily, so stay hydrated.
Flat-soled shoes – Ideal for lifting and dynamic movements.
Towel – Optional, but helpful.
Positive attitude – Mandatory.

Structure of a CrossFit Class

Each class typically lasts about 60 minutes and is led by a certified CrossFit coach. Here's how a standard CrossFit class is broken down:

1. Warm-Up (5–10 minutes)

A proper warm-up activates your muscles and increases mobility for the exercises to come. Expect a mix of light cardio, dynamic stretching, and mobility drills. You might perform:

Jumping jacks
Arm circles
Air squats
Lunges
Foam rolling

2. Skill or Strength Segment (15–20 minutes)

This portion focuses on learning or refining a specific skill or lift. Your CrossFit coach will walk you through proper form and technique. Movements may include:

Deadlifts
Squats
Olympic lifts (clean & jerk, snatch)
Pull-ups or handstands

Scaling options are provided for beginners, so don’t worry if you can’t lift heavy or perform advanced moves.

3. WOD – Workout of the Day (10–20 minutes)

This is the high-intensity core of the class. The WOD is constantly varied, which means no two days are the same. Formats might include:

AMRAP (As Many Rounds As Possible) in a set time
EMOM (Every Minute On the Minute)
For Time workouts where you complete a list of exercises as fast as possible

A sample beginner-friendly WOD (AMRAP in 10 Minutes):

5 Push-ups
10 Air Squats
15 Sit-ups

Your coach will guide you through every movement and help scale intensity to match your level.

4. Cool Down and Mobility (5–10 minutes)

Post-WOD, the class ends with light stretching, breathing exercises, and sometimes foam rolling. This aids recovery and prevents soreness.

Looking for the Best Place to Start CrossFit?

If you’re new to the Boulder CrossFit gym and searching for a supportive, expert-led environment, CrossFit Sanitas is the ideal place to begin your journey. Our experienced CrossFit coaches specialize in working with beginners, offering personalized guidance and modifications to help you feel confident and capable from day one.

We don’t just train athletes — we help everyday people build strength, confidence, and lasting healthy habits. From structured onboarding programs to world-class facilities and a welcoming community, we make sure your first experience is not your last.

Ready to take the first step?
Join a beginner-friendly class at CrossFit Sanitas and see how empowering your fitness journey can be.

Common CrossFit Terminology You Should Know

Grasping the basics of CrossFit lingo helps you navigate workouts with ease. Here are some key terms:

Box – A CrossFit gym
WOD – Workout of the Day
RX – Prescribed weights/reps
Scaled – Modified version of a workout
PR – Personal Record
MetCon – Metabolic Conditioning

Can Beginners Do CrossFit? Absolutely.

CrossFit is designed to be scalable. That means every movement, weight, and workout can be adjusted to fit your abilities. Whether you’re sedentary, older, or recovering from an injury, a well-trained coach will provide suitable modifications.

Benefits for CrossFit beginners include:

Rapid gains in strength and endurance
Improved mobility
Motivation from a supportive community
Access to expert coaching

Tips to Get the Most Out of Your First Class

Arrive early – Introduce yourself and get comfortable.
Communicate openly – Share any injuries or concerns.
Listen to your coach – Proper form is more important than speed.
Start slow – Focus on consistency over intensity.
Stay hydrated – Drink water before, during, and after class.
Be patient – Progress takes time, but it will come.

How Often Should Beginners Do CrossFit?

We recommend starting with 2–3 classes per week. This allows your body to adapt while reducing the risk of overtraining or injury. As your strength and stamina improve, you can work up to 4-5 sessions per week.

Don’t forget: Recovery is just as important as the workouts. Get enough sleep, eat well, and take rest days seriously.

Keep Learning and Improving:

What Makes CrossFit Different From Other Workouts?

Unlike traditional gym routines or group fitness classes, CrossFit is unique in several ways:

Community-driven – You'll build camaraderie with fellow members.
Constantly varied – Every day brings new challenges.
Functional fitness – Prepares your body for real-life movements.
Measurable progress – Benchmark workouts track improvement.
Scalable for all levels – From elite athletes to absolute beginners.

Turning Day One Into Day One Hundred

Your first CrossFit class may feel intense, but it’s also energizing, empowering, and even addictive. You’ll leave the box sweaty, tired, and probably sore — but also proud of yourself.

CrossFit is about more than just workouts. It’s a lifestyle shift that promotes resilience, confidence, and community. Stick with it, show up consistently, and you'll be amazed at what your body can achieve.

CrossFit for Beginners: What to Expect in Your First Class