Each day CrossFit.com posts a workout-of-the-day (WOD). A CrossFit instructor will lead groups through the WOD, providing guidance on scaling load and intensity appropriate to age, sex, and fitness level. When CrossFit.com says "Rest Day" our training facility is closed.
The WOD is difficult and intimidating - leading some to the silly idea that they "have to get in shape" before beginning CrossFit. But CrossFit is a fitness program, and what they are saying is that they need to get fit before beginning a fitness program. This doesn't make sense. Our trainers scale down the WOD to something appropriate for your fitness level because we believe the best way to get in shape for CrossFit is by doing CrossFit. If it really is the most effective fitness training method, why choose a less effective method to prepare oneself? It's counter intuitive. Please don't be ashamed of your current fitness level. Be proud that you are on a highly effective path to improving your health.
For some the exercises in CrossFit workouts are completely new. For others they are familiar but were learned incorrectly or without proper instruction. In response to this, some CrossFit gyms run introductory training courses. We feel this is unnecessary and believe the best way to learn about CrossFit is to do the CrossFit workout-of-the-day led by an instructor.
The trainers will always be spending more time with the new participants until they understand the basics and become comfortable with what they are doing. New participants are welcome at every workout!
A note about scheduling:
CrossFit cycles through 3 days of WOD followed by 1 rest day. Yes - this does not coincide with a regular work week and perhaps you find this inconvenient. We don't. The 3/1 schedule is optimal for human training and development. Honestly, your body doesn't care what day of the week it is. It gets tired after three days of intense training - it doesn't wait until the weekend - and it needs a rest day to recover. Our goal is to promote the most effective & time efficient training methods. Seeing results is a higher priority for us than using a seven day schedule. We are not like other gyms - we are a professional training facility committed to producing results. No mirrors, no chrome, no TVs, no fancy machines and no special powders - just real world results.