So you’ve heard about CrossFit. Maybe a friend won’t stop talking about it, or you’ve stumbled across some videos online and thought — okay, that looks intense… but also kind of amazing. Either way, you’re curious, and that curiosity is all you need to get started.
Here’s the truth: CrossFit can feel intimidating from the outside. But once you walk through the doors, most people realize it’s actually one of the most welcoming fitness communities out there. This guide will walk you through everything you need to know before your first visit — no experience required.
What Even is CrossFit?
CrossFit is a type of fitness program built around constantly varied, functional movements performed at a high intensity. In plain English? Every day is a different workout, and those workouts are inspired by real-life movements — squatting, lifting, pushing, pulling, jumping.
The workouts are typically short but intense, and they’re always scalable. That last part is important, and we’ll come back to it.
Do I need to be FIT before starting CrossFit?
This is the #1 thing we hear from beginners, and it’s completely understandable, but it’s also a myth.
CrossFit is designed to be scaled to any fitness level. That means the same workout can be done by a retired grandparent and a competitive athlete on the same day in the same class.
The coach’s job is to meet you exactly where you are.
You don’t need to get fit before you start CrossFit. CrossFit is how you get fit.
What to Expect in Your First Weeks
You’ll Learn the Movements First
Most CrossFit gyms (called “boxes”) don’t just throw you into the deep end. Before you join regular group classes, you’ll typically go through a beginner program or fundamentals course where you learn the basic movements — things like squats, deadlifts, and how to safely overhead press. At CrossFit Covalence we have a special beginner’s program we call “Elements” to ensure you’re successful in your first weeks with us.
This is a good thing. Learning proper technique from the start protects you from injury and sets you up for long-term progress.
The Classes Are Group-Based
One of the best parts of CrossFit is the community. Classes are usually small groups led by a knowledgeable coach. You’ll work out alongside other people, get real-time coaching, and most importantly — have fun doing it. My favorite saying is “Come For the Fitness, Stay For the Community!”
Every Day Is Different
There’s no hopping on a treadmill and zoning out for 45 minutes. CrossFit keeps things constantly varied, which means you’re less likely to get bored and your body is always being challenged in new ways. We do the programming for you so you don’t have to worry about it!
You Will Be Sore (But That’s Okay)
Especially in the first week or two. Your body is adapting to new movements and new demands. Drink plenty of water, get good sleep, and trust the process. We will teach you how to remedy sore muscles at home and at the gym!
What to Bring
Comfortable athletic clothes — nothing fancy needed
A good pair of training shoes — flat-soled shoes (like cross training or dedicated CrossFit shoes) work better than running shoes for lifting
A water bottle – You will leave pretty sweaty
An open mind — seriously, this one matters most
Tips for Absolute Beginners
1. Tell your coach you’re new. Always. A good coach will keep an eye on you and help scale the workout to your level. Johnny will introduce you to your first coach on Day 1.
2. Don’t compare yourself to others. Everyone in that room started somewhere. Focus on your own progress.
3. Show up consistently. Three days a week is a great starting point. Consistency beats intensity every time when you’re just getting going.
4. Ask questions. There’s no such thing as a dumb question in a CrossFit gym. If something doesn’t feel right, speak up.
5. Celebrate small wins. Your first pull-up, your first time finishing the workout — these moments matter. Acknowledge them.
Ready to See What It’s All About?
The best way to find out if CrossFit is right for you is to come in and experience it for yourself, with zero pressure and zero commitment.
We offer a free No Sweat Intro, which is a casual, one-on-one conversation with one of our coaches. There’s no workout involved (unless you want to try one!). We’ll talk about your goals, answer any questions you have, and figure out the best path forward for you.
Book your Free No Sweat Intro today — we’d love to meet you!