process for new crossfitters
-
1. Try a class
Potential new members can try a class for free to get a feel for our classes, community, and what Pennington CrossFit has to offer.
No experience is necessary. Fill out the form below to book your free trial class.
-
2. fundamentals
All new CrossFitters must go through our 3-class fundamentals program. In the program, coaches will work in small groups or 1:1 with new athletes to teach CrossFit movements, lingo, and safety.
Cost: $125
Timing is flexible. Reach out below to schedule.
-
3. jump in to pcf
After fundamentals, new members are ready to jump in to all-level CrossFit classes. We recommend starting with our 3x per week membership.
All members will continue to learn and hone in their skills throughout their CrossFit journey. Coaches go over movement mechanics and safety for every movement in every class, regardless if it is full of veterans or newbies!
what to expect in a crossfit class
Each class at Pennington CrossFit is 60 minutes long and led by a certified CrossFit instructor. While the workout each day is different, members can expect classes to follow a similar schedule:
Introduction and whiteboard brief: The coach will welcome members to class and go over the WOD (workout of the day). At this point, the coach may go over the intended stimulus of the WOD (example, this should be a sprint or a longer workout… a weight that should not feel too heavy, etc.), as well as scaling options.
Coach-led warm-up: The coach will then lead athletes through a warm-up. During the warm-up coaches will assess members’ movement patterns, and give any necessary cues.
Strength or skill portion: On some days, there will be a dedicated part of class to work on strength (weightlifting) or skills. The coach will go over proper form for the movement(s), ensure each member is moving safely and effectively, and provide scaling options, if necessary.
Metcon (metabolic conditioning): Most classes have a “metcon” or “metabolic conditioning” portion, where athletes can expect to get their heartrate up. Before starting the metcon, coaches will go over each movement as well as its scaling options to ensure safety. Metcons can include a variety of skills and exercises, from running and rowing to gymnastics and weightlifting.
Clean up and taking scores: After the WOD, members are asked to wipe down and put away all the equipment they used. The coach will then ask for scores for the workout, which are displayed on our whiteboard.
Cool down and stretch: Finally, coaches will be led through a cool down/stretch.
