Starting a new workout routine can be both exciting and intimidating. One of the most common questions from beginners is, “What happens during a CrossFit group class?” Understanding what to expect can help ease any nerves and make your first experience a positive one. At CrossFit Torque, our classes are structured, supportive, and designed to give you a full-body workout while ensuring you leave feeling accomplished and ready to tackle your day (or finish your day on a high).
Here’s what you can expect when you join a CrossFit group class at CrossFit Torque.
The Structure of a CrossFit Torque Class
At CrossFit Torque, every class follows a structured format to maximize your time and provide a safe, effective workout. A typical session is about an hour long and includes the following components:
1. Welcome and Warm-Up
Every class begins at the whiteboard for what we call the Whiteboard Brief. This our chance to not only ensure all members in class know each other, but also to ease into the class in case there are some nerves. We often will ask a Question of the Week, another way we make it more welcoming for newer members, or those members who normally workout at 6am, but popped into a 6pm class that day based on their schedule. These questions could be random opinions or personally based: Is a Hotdog a Sandwich? Do you put on both socks then both shoes, or one sock and shoe, then the other? Silly questions to get conversation flowing!
The remainder of the Brief is spent laying out the timeline of the class and intended stimulus for everything. What that simply means is explaining what the member can expect, and how they should approach each section of class. The warm-up is always that: a chance to warm your body, muscles and mind up for what is to come. When there is a skill or strength portion, we may say this is a 50% effort for this, or we want you to go 90-100% effort on this part. We save the conversation about scaling, modifying and range of motion for the ‘teach section’.
The other piece of the puzzle is the mental approach to the class and workouts provided. Often you will hear our Coaches say “we want to see close to a 80% effort, but of course that will depend on how you slept last night, your stress throughout the day and how well you fueled your body.” Because some days you will walk in feeling ready to tackle the world, and other days you’ll be barely hanging on because your 7 year old woke up 3 times in the middle of the night. So we have to listen and respect what our bodies are telling us!
Every class begins with a warm-up led by our experienced coaches. The warm-up is designed to prepare your body for the workout ahead, increase your heart rate, and loosen up your muscles. It often includes dynamic stretches, light cardio, and bodyweight exercises.
For beginners, the warm-up is also a great time to get familiar with the movements you’ll be performing later in the workout. Our coaches will demonstrate proper techniques and ensure everyone feels comfortable before progressing.
2. Skill or Strength Training
After the warm-up, the focus shifts to skill or strength training. This part of the class is an opportunity to work on specific movements, build strength, and develop proper form. Depending on the day, this might include exercises like:
- Barbell Lifts: Squats, deadlifts, or presses to build strength and power.
- Gymnastic Skills: Movements like pull-ups, handstands, or ring work to improve coordination and control.
- Olympic Lifts: Clean and jerk or snatch, which develop explosive strength and full-body coordination.
Our coaches tailor this portion to accommodate all fitness levels. If you’re new to CrossFit, you might start with a PVC pipe or light weights while learning proper technique. We have three different barbell weights to choose from based on the movement presented. Over time, as your strength and confidence grow, you’ll progress to more challenging variations.
3. Workout of the Day (WOD)
The Workout of the Day (WOD) is the heart of every CrossFit class. This is where you’ll put your skills and strength to the test in a high-intensity, time-efficient workout. Each WOD is unique and designed to challenge different aspects of your fitness, including endurance, strength, and agility.
Here are a few examples of WOD formats you might encounter:
- AMRAP (As Many Rounds As Possible): Complete as many rounds of a set workout as you can in a given time frame.
- For Time: Finish a specific set of exercises as quickly as possible.
- EMOM (Every Minute on the Minute): Perform a set number of reps for one exercise every minute, then rest for the remainder of the minute.
At CrossFit Torque, WODs are carefully planned to be scalable, ensuring everyone can participate and succeed. For example, if the workout calls for pull-ups but you’re still building that skill, our coaches might substitute band-assisted pull-ups or ring rows. The amount of scaling and modifying options available to you are endless. The Coaching staff always has a list ready to pull from based on who is in class, the class size, and the goals of the members.
Why CrossFit Torque Stands Out
At CrossFit Torque, we pride ourselves on creating a welcoming, supportive environment that caters to all fitness levels. Here’s why our classes are an exceptional choice:
1. Expert Coaching
Our experienced coaches are dedicated to helping you improve safely and effectively. They’ll guide you through each phase of the class, ensuring you understand the movements and feel confident executing them. There won’t be an hour that goes by without a Coach checking in with you.
2. Community Support
CrossFit is known for its strong sense of community, and CrossFit Torque exemplifies this spirit. Whether it’s your first class or your 100th, you’ll be surrounded by a group of encouraging individuals who celebrate your successes and motivate you to keep going. You’ll be welcomed at the door with a “Hey Amanda!” and a “See you tomorrow Amanda” when leaving.
3. Tailored Modifications
No matter your experience or fitness level, our coaches will provide modifications and adjustments to ensure you get the most out of your workout. You’ll be challenged without feeling overwhelmed, allowing you to progress at your own pace. “Hey Kait, you have a current goal of working on making your double-unders more efficient. Let’s have the focus for today’s workout be on that, and go easier/lighter on the deadlift to allow mental space for the double-unders. Sound like a plan?”
4. Diverse Workouts
Our constantly varied programming ensures you’ll never get bored. Each class is designed to keep your body adapting and improving, preventing plateaus and making every workout exciting. There’s no guessing when it comes to what’s on the board – just come in and listen to the programming, we will take care of you!
Tips for Your First Class
- Arrive Early: Give yourself time to meet your coach, get familiar with the space, and ask any questions.
- Listen to Your Body: It’s okay to take breaks or scale back if needed. Talk with your Coach about how things are feeling. Progress takes time.
- Stay Hydrated & Fueled: Bring a water bottle to stay refreshed throughout the class. Make sure you’re well-balanced with electrolytes. Have a snack before working out – a protein and carb based snack will help fuel your workout.
- Celebrate Small Wins: Every step forward is a success worth acknowledging! High Five or Fist Bump each other. Focus in on the small wins!
Experience CrossFit Torque for Yourself
Now that you know what to expect during a CrossFit class, why not see it firsthand? CrossFit Torque offers a welcoming environment, expert coaching, and scalable workouts that make every session both challenging and rewarding. Whether you’re looking to improve your fitness, build strength, or simply try something new, we’re here to guide you every step of the way.
Schedule a No-Sweat Intro or give us a call today to learn more about our classes and programs. We can’t wait to help you reach your fitness goals and become part of our amazing community!
-Amanda
