Free guide
What your first session looks like.
Exactly what happens, minute by minute, so you walk in knowing.
Walking into a gym you don’t know, to do things you’ve never done, in front of people who look like they know what they’re doing, is uncomfortable. I get it.
Most of the nerves come from not knowing what will happen. So here’s exactly what will happen, from the moment you walk in.
Before you arrive.
- Wear comfy clothes and trainers.
- Bring a water bottle.
- Get here about 5 minutes early.
That’s the whole kit list. There’s nothing to buy and nothing to prepare.
Your hour, minute by minute.
- 0–5 min
You’re met by name.
A coach says hello and asks what you’d like to get out of it, and about any injuries. There are no forms to fill in and there’s no sales pitch.
- 5–15 min
The warm-up, together.
The coach leads it and everyone does it as a group. This is usually where the nerves go, because you can see everyone is getting on with their own session.
- 15–25 min
Learning the movements.
The coach shows you today’s movements slowly, and you get time to practise each one.
- 25–40 min
Skill or strength.
Depending on the day, you’ll practise a skill or build strength on a lift, set to where you are today.
- 40–55 min
The workout.
It’s short and it’s hard work, at your own pace, with your own weights and your own reps. Nobody’s racing you.
- 55–60 min
Cool down and a chat.
The coach asks how it felt and talks you through what’s next, so you leave knowing what your second session looks like.
What scaling means.
Every workout can be changed to suit you. If you can’t do a pull-up yet, you use a band, or you do a row instead. If you can’t run, you row or bike. The coach tells you which version to do.
That’s how someone on their first day and someone who has trained for years can do the same session side by side, and both get a good workout.
What you might be worried about.
“I’ll be the least fit person there.”
Everyone was new once, including the fittest person in the room. And they’re all busy with their own session.
“I won’t be able to do it.”
You’ll do a version of it, and the coach will pick which one. That’s what coaching is for.
“I’ll get judged.”
New people get more encouragement than anyone else in the room. For us, it’s the best part of the job.
Two ways to start.
Walking through the door the first time is the hardest part, so we’ve made it easy. Pick the one that suits you.
A one-to-one session.
Just you and a coach. It’s the quickest way to get confident with the basics before you join a class.
A taster session.
Come and try a class and see if it’s right for you, before you commit to anything.
Give it ten.
Ten sessions. That’s the deal, and here’s what they feel like.
- Session 1. The nervous one. Getting through the door is the hard part, and once you’re in, the rest is on us.
- Session 2. A bit easier, but you’ll still have to talk yourself into it. Do it anyway.
- Session 3. Easier again. Each one takes a little less convincing.
- Session 10. You walk in knowing what you’re doing.
Make it to ten and I promise you’ll walk in with confidence. That’s what you get for sticking with it, and it’s worth more than any six-pack or personal best.
So commit to ten sessions, and we’ll get you there. If you’re not sure where to start, message us and we’ll help you pick the right first step.
Jack, CrossFit Bodmin
CrossFit Bodmin · Unit 2 Callywith Court, Bodmin, PL31 2RQ · crossfitbodmin.com