When I started, I was nervous but I just showed up, listened to the coaches and tried my best. Then the next time I was supposed to workout, I just did the same thing.

This comes from the mouths of some of our most successful members. It wasn’t the first time we heard it. And it won’t be the last. It could come from you next.


The first month of CrossFit can be one of the most exciting months you’ve ever had working out. There’s new exercises that challenge your body. You have a coach. You have a group of people around you that want you to succeed. You can leverage all of this and get the results you’re looking for. It’s a great time and one of the most important in a new CrossFitters journey.

With that said, we know it's not all sunshine and rainbows. The same opportunity to face new challenges can be intimidating. The workouts are challenging and a new atmosphere, working out with other people and coaches might be very different from any experience you’ve had before.

By coming consistently you’re commitment to yourself grows. You’re building a healthy body, and mind. You’re developing healthy habits and you’re becoming more and more proud of it.

Our goal and expectation for you during the first month of regular group classes is to continue to build the mechanics of the exercises that your learning throughout the Beginners Program. Learn the proper form and technique. Don’t worry about going fast, or the clock. That will all come. In month 1, get better at doing a squat, deadlift, kettlbell swing, hang power clean and all other exercises. By coming consistently, you will do these multiple times and at the end of the month you'll feel confident about your new workout program. Let that be your focus in month one and you’ll be on the path to success.

What should you expect to happen during the first month? Results from any workout program do not come instantly. 30 days is a small amount of time. You will be fitter. You will be stronger. Will your body make huge changes and look like a model sculpture? No. Will you go from being able to do 1 pull up to 10? No. Change takes time. We’ve worked with hundreds of people and with each one that has gotten big results, they have followed our process and recommendations. Trust the process and you’ll go far. (The real secret is nutrition. With the right nutrition plan and our workout plan, you'll see results faster. If you're serious about making a change and want it to happen more quickly, check out our nutrition programs here.)

We’ll also teach you how to deal with the irritating feeling of muscle soreness which can make you feel like you don’t want to move. You might feel like you want to stay in bed  and let that feeling win when it’s one of your workout days. Don’t! The feeling will go away and we’ll show you how to use foam rollers and other flexibility tools to help alleviate the irritation, keep you working out and on track.

In month 2 and 3 we’ll teach you how to add more intensity, bringing results faster. 

Our coaches and staff are here for you. Let this first month be one that you look back on and are proud of.