Getting Started with CrossFit
Learn the CrossFit lingo, movements, and what to expect in your first class
Starting CrossFit can feel exciting and overwhelming at the same time. You may have seen intense workouts online, or heard stories of people transforming their health through the program. But what should you actually expect on Day One? What are all these acronyms people throw around? And how do you keep up?
Whether you are new to fitness or just new to CrossFit, this guide will help you walk into your first class with confidence.
Learn the CrossFit Lingo
CrossFit has its own language. Understanding the basic terms will help you feel more at home when the coach or your classmates start rattling off acronyms.
- WOD – Workout of the Day. This is the main workout you will do in each class.
- AMRAP – As Many Rounds (or Reps) As Possible in a given time.
- EMOM – Every Minute On the Minute. A movement is performed at the start of each minute for a set number of minutes.
- RX – “As prescribed.” Doing the workout exactly as written with no scaling.
- Scaled – A modified version of the workout to match your current fitness level.
- Box – This is what CrossFit gyms are called.
Knowing these basics makes the first class a lot less intimidating.
Key CrossFit Movements
CrossFit focuses on functional movements that mimic everyday activities. These movements are often performed at high intensity and scaled based on your ability.
Here are some of the foundational movements you will likely learn in your first few classes:
- Air Squats – A bodyweight squat used to build leg and core strength.
- Push-Ups – Builds upper body strength and stability.
- Deadlifts – A lift where you pick up weight from the ground, using your legs and back properly.
- Kettlebell Swings – Engages your hips, glutes, and shoulders.
- Box Jumps – Jumping onto a sturdy platform to build explosiveness and coordination.
- Burpees – A full-body movement that combines a squat, push-up, and jump.
Your coach will break each one down and make sure you are doing them safely and with good form.
What to Expect in Your First Class
Walking into your first CrossFit class might feel intimidating, but you are not alone. Everyone was new once, and most members remember what it felt like to start.
Here’s what a typical first class includes:
- Warm-up – Light cardio and dynamic stretching to prep your body.
- Skill Work – A coach-led breakdown of a specific movement.
- WOD – The main workout, often timed or based on rounds/reps.
- Cool Down – Stretching or mobility work to aid recovery.
Coaches are there to guide you every step of the way. They will help you scale movements, correct your form, and make sure you are working at a safe pace.
Tips for Beginners
Here are some tips to make your first few weeks more enjoyable and successful:
- Communicate – Let the coach know you are new. They will offer extra help and support.
- Go at Your Own Pace – Scaling is normal and encouraged. Focus on learning rather than racing.
- Stay Consistent – Try to attend at least 2 to 3 classes per week to build momentum.
- Track Progress – Write down your workouts and improvements over time.
- Fuel Properly – Eat a balanced meal or snack before class and stay hydrated.
The Community Makes a Difference
One of the biggest reasons people stick with CrossFit is the community. You’ll find friendly faces, high-fives after class, and people cheering for you to finish your last round. There’s a team feel to CrossFit, even though you are working on your personal goals.
Final Thoughts
Starting CrossFit is a big step, but it’s also the beginning of something exciting. You will build strength, gain confidence, and become part of a supportive community. With time, the lingo, movements, and workouts will start to feel second nature.
Remember, you do not need to be fit to start CrossFit. You just need to start.