Starting CrossFit is exciting—but those first few months can also feel overwhelming. New systems, new movements, new terms. Don’t stress. Here’s a step-by-step guide to help you get the most out of your first three months at the box.
1. Booking & Checking In
- Octiv App: After your On-Ramp, you’ll be set up on Octiv. At first it might feel like a lot, but you’ll pick it up quickly.
- Booking Classes: You can book your spot up to 3 days in advance.
- Cancellations: Cancel at least 1 hour before class so you don’t lose your session.
- For 5am classes, cancellation is by 10pm the night before.
- Check-In on Arrival: Tap yourself into class when you arrive. This tells the coach you’re present and also earns you 150 Vitality points if you’re linked.
2. Walking Into the Box
- The TV Screen: Shows the Workout of the Day (WOD) and Strength piece.
- The Whiteboard: Coaches may add notes and scaling guidelines here.
- The Coach: Your number one resource. If you feel lost, confused, or overwhelmed—don’t panic. The coach is there to guide you step by step.
👉 At first, none of it will make sense. You won’t know what a thruster or a squat clean is—but keep showing up. Within weeks, you’ll know the lingo and start moving with confidence.
3. The Whiteboard Brief
Before every class, the coach runs a whiteboard brief. This is one of the most important parts of class—don’t tune out here! The brief always covers three key things:
- Injuries:
Let the coach know about any niggles, even if you’ve mentioned them before. We’d rather hear it 100 times than miss it once. If you’re shy, you can quietly mention it during equipment set-up. - Day Overview:
The coach explains the flow of the class, what the stimulus should feel like, and how to approach it. You’ll also hear about scaling options—how to adjust the workout so it fits your fitness level and goals. - Equipment & Set-Up:
The coach will show you what gear you need and how to set it up. This keeps the class running smoothly and ensures everyone has space and equipment for the best experience possible.
👉 Pay close attention here. Listening during the brief will help you train smarter, safer, and with more confidence.
4. Strength Training & Percentages
On strength days, you’ll often see reps written with percentages, like “5 reps @ 70%.” These are based on your 1 rep max (the heaviest weight you could lift once with good form). If you don’t know yours yet, don’t worry—your coach will help you choose a safe weight.
Here’s a cheat sheet to guide how those percentages should feel:
- 60–70% (Easy/Moderate): Around 8–10 reps possible. Smooth and controlled.
- 75–80% (Working Weight): 5–6 good reps. Requires focus, but repeatable.
- 85–90% (Heavy): 2–4 tough reps. Form and bracing become crucial.
- 95–100% (Max Effort): 1–2 reps at your absolute limit. Save this for testing days.
👉 Think of them simply as easy, medium, hard, max. Until you know your exact numbers, just use how the weight feels to guide you.
5. Conditioning (the “Metcon”)
The conditioning piece is where you’ll sweat. What to expect:
- Intensity > weight. Lighter weights with good movement beat heavy weights that slow you down.
- You vs. You. The leaderboard doesn’t matter. Scale workouts so you can keep moving.
- Variety. Some days are 7 minutes of all-out effort. Others are 20–30 minutes of steady grind. Both build fitness in different ways.
6. Tips for Success in Your First 3 Months
- Show up consistently. Aim for at least 13 classes in your first month—that’s 3x per week plus one extra (+1). That small extra adds up fast.
- Master the PVC. Every lift starts here. Use the PVC pipe to practice front rack position, squat depth, hip drive, and bar path. Nail the basics first, and adding weight later will be safe and effective.
- Ask questions. Coaches love explaining. If you don’t understand a term, rep scheme, or movement—just ask.
- Scale smart. Choose weights and movement options that let you move well and keep intensity high. Scaling is how you progress.
- Trust the process. The first few weeks feel confusing. Stick with it—it will all click sooner than you think.
7. Gym Etiquette: How We Roll at CFA
We want you to get the best hour of your day every time you walk in. To make sure everyone has a great experience, here are a few simple house rules:
- Classes start 5 minutes late… on purpose.
We know life happens, so this gives you a little leeway. But once the whiteboard brief is done and the warm-up has started, class is closed. If you miss it, no worries—we’ll happily credit your class back. We just want to make sure you’re safe, informed, and get the full experience. - No cell phones during class (with one exception).
We want your full attention so we can coach you properly. If there’s an emergency, just let your coach know.
👉 If you’d like to video your awesomeness, go for it—just make sure it’s not distracting you or the class, and try to keep the frame on yourself. Not everyone likes being filmed. - Don’t pack up until everyone is done.
We finish together. Sticking it out creates a supportive, team atmosphere and makes sure no one feels left behind. - Stick around for the high-fives.
Class is a full hour. Celebrate with your teammates, share the win, and then head out. If you need to leave early, just give the coach a heads-up.
👉 Bottom line: Show up, listen up, cheer each other on, and have fun. That’s the CFA way.
8. Referrals: Bring Your Buddy!
We believe CrossFit is better with friends—especially your unfittest ones 😅. Here’s how referrals work at CFA:
- Free Intro Classes: Tuesday & Thursday at 6pm. Perfect for bringing a friend to try out CrossFit.
- Monthly Bring-a-Buddy Class: A Saturday partner workout where you and your friend can sweat it out together.
- How to Book: If you have someone in mind, drop us a message and we’ll help set it up for you.
👉 Remember: the best gift you can give a friend is their first step into fitness.
9. New Member Habit Sheet to Success
We’ve built a simple, printable habit sheet to guide your first three months. It’s a checklist you can complete, sign, and send back to us—when you do, you’ll receive a special gift 🎁.
Final Word
Your first three months are about building habits, learning technique, and finding consistency. Show up, pay attention to the whiteboard brief, follow the etiquette, invite a buddy, and lean on your coach for guidance. Don’t worry if the lingo and movements feel foreign at first—stick with it, and before long you’ll feel right at home.
