So you signed up for your first CrossFit class.
Congratulations. You’re brave, curious, and about to learn what burpees really feel like.
If you’re nervous—good. Everyone is. Even the people who look confident are quietly scared of the whiteboard.
Here’s exactly what happens in your first CrossFit class, so you don’t walk in blind.
🧱 Step 1: Walking Into the Box
First surprise:
CrossFit gyms are called boxes.
They often look like:
- Warehouses
- Garages
- Minimalist torture chambers
Don’t expect treadmills and mirrors everywhere. Expect:
- Barbells
- Dumbbells
- Pull-up rigs
- Loud music
- Very friendly sweaty people
You will feel out of place. That’s normal.
👋 Step 2: Meeting the Coach (They Are Not Judging You)
The coach will:
- Ask about injuries
- Ask about your fitness level
- Explain the class structure
They do not expect you to be fit.
They expect you to be honest.
Tell them:
- You’re new
- You’re nervous
- You haven’t lifted before
They will scale everything for you.
🧠 Step 3: Warm-Up (It’s Not a Joke)
Warm-ups in CrossFit are not gentle yoga stretches.
Expect:
- Jumping jacks
- Lunges
- Light cardio
- Mobility drills
You’ll think:
“This is easy. I can do this.”
This confidence will not last.
🏋️ Step 4: Learning the Movements
Before the workout, the coach teaches you the exercises.
They’ll break down things like:
- Squats
- Deadlifts
- Push-ups
- Pull-ups (or ring rows)
- Kettlebell swings
You will practice with:
- A PVC pipe (plastic stick)
- Empty barbell
- Light weights
This is the most important part.
Good form > heavy weight.
⏱ Step 5: The WOD (Workout of the Day)
This is the main event.
It might look like:
10-minute AMRAP
10 squats
10 push-ups
200m run
Or:
3 rounds for time
10 deadlifts
10 box jumps
10 sit-ups
You will:
- Breathe heavily
- Sweat a lot
- Question your decisions
This is normal. Everyone is dying inside.
🧩 Step 6: Scaling (Your Secret Weapon)
You are NOT expected to do the workout as written.
The coach will scale:
- Weight
- Reps
- Movements
Examples:
- Pull-ups → ring rows
- Heavy deadlift → lighter weight
- Box jumps → step-ups
Scaling is smart. Scaling is not weak.
Even advanced CrossFitters scale sometimes.
😵 Step 7: The Aftermath
After the WOD:
- You’ll lie on the floor
- You’ll stare at the ceiling
- You’ll rethink life
Then something weird happens:
You’ll feel proud.
And someone will say:
“Great job today.”
And you’ll believe them.
😬 Common First-Class Fears (And Why They’re Wrong)
“Everyone will judge me”
They won’t. They’re too busy trying not to die.
“I’m not fit enough”
That’s literally why you’re there.
“I don’t know how to lift”
Neither did anyone else on day one.
“I’ll embarrass myself”
You will. Everyone does. It’s part of the culture.
🧠 What to Bring to Your First CrossFit Class
- Water bottle
- Comfortable workout clothes
- Sneakers (not fancy)
- Towel (optional but smart)
- Ego (optional, but leave most of it at home)
😈 Pro Tips for Surviving
- Start light. Always.
- Focus on form, not speed.
- Take breaks. Everyone does.
- Don’t race the fittest person in the room.
- High-five people. It helps.
🧠 The Truth About Your First CrossFit Class
You will not be good.
You will be slow.
You will be sore tomorrow.
And you will probably book another class.
Because CrossFit is:
- Challenging
- Social
- Addictive
- Slightly unhinged
Why @wodthefugg Exists
Your first CrossFit class is when you think:
“WOD the fugg did I just sign up for.”
This page is for:
- Beginners who survived day one
- Veterans who remember day one
- Anyone who loves gym chaos
Final Advice
Don’t try to be impressive.
Try to be consistent.
Your first class is not about PRs.
It’s about showing up.
And showing up again tomorrow.
WOD the fugg.
See you at the box.