A Beginner Guide to CrossFit

Here is a quick guide or what you need to have or know to start CrossFit. It’s really common for people to inquire with us wondering if some sort of prior fitness experience is needed. Truth is, 98% of our members started here without prior experience, and some of them are really, really fit now.

#1. Be open minded and listen to the coaches. They’re here to help you. This is going to be different than you thought, we hear it all the time. I know, I know, the internet is never wrong.

#2. Get some minimalist type of shoe. Both Reebok and Nike both make shoes for CrossFit specifically and they’re awesome but if the price is not yet justified then find a flatter style of athletic shoe on the clearance racks. Those clunky running shoes are actually the worse shoe you could have for squatting and lifting, worst case, bring your Chuck Taylors.

#3. Classes run an hour long and we start on time, every time. It’s important to show up and be ready on time. We structure our warm-up, workout, and cool down all into this time. If you show up late you’re going to miss a portion of the warm-up, which is crucial to having an injury free and productive training session.

#4. Specific to our gym. You’ll need to download the Wodify app, this is how you schedule your class times and track performance data.

#5. Be friendly and outgoing. Feel free to introduce yourself to everyone you see, this is a community and everyone here has been in your shoes. Most of the really fit people you’ll see didn’t walk in here that way when they first found us. There is a tremendous amount of support and value in our community so be sure to tap in to it.

#6. Leave your ego at the door. Occasionally we get the guy or girl who thinks movement doesn’t matter and just wants the top time on the whiteboard. Two things happen, they don’t succeed and they usually just hammer in their poor movement patterns and never get better. The mechanics of lift will always limit your potential, so scale if necessary and practice moving properly early on.

CrossFit Black Storm – CrossFit Performance

“If you do what you’ve always done, you’ll get what you’ve always gotten.” –Tony Robbins

View Public Whiteboard

Diane (Time)

Deadlifts, 225# / 155#
Handstand Push-ups
If you finish fast and have enough time left in class, or can stick around to finish then complete the following workout…

Flight Simulator (Time)

For time:

Unbroken Double Unders in reps of:

5-10-15-20-25-30-35-40-45-50 and back down to 5
You must stop upon completing each set and restart to next set. If you break you must start that set over.