The first day at any new gym can be so nerve-wracking and intimidating for some people that it prevents people from even coming in.
What if I don’t know what to do?
What if people don’t talk to me and I feel silly?
What if I hurt myself?
These are all valid questions and concerns about not just your first day at our gym but any day you’re here. So let’s talk about what you can expect on your first day at CrossFit Lobo.
By the time you’re looking forward to your first day at the gym, you’ve already talked to one of our staff members on the phone. S/he has gotten to know a little bit about you, your goals, and your background.
Why do we ask you for this information? First, we’re a community before we’re a gym. So we always want to make sure that you are a good addition to our community and won’t detract from other people’s experience while at the gym. Secondly, the information about your goals and fitness background allows us to prepare for your first session, as we’ll be able to know where your comfort level is with movements and what we’ll need to keep an eye out for.
Do I need to bring anything?
When you’re getting ready to come to the gym, you don’t need to worry about bringing anything! Likely you’ve already signed the waiver, so we have already taken care of the paperwork. Just come prepared in comfortable workout clothes and bring a water bottle.
What time should I arrive?
To give yourself time to get situated, we recommend arriving 5 minutes early. The coach that will guide your free trial will meet you at the front of the gym, right when you walk into the main door.
Those five minutes will allow us to give you a quick tour of the facilities, meet the main class coach, and discuss any injuries or limitations we’ll need to keep an eye out for during the hour.
What’s a free trial or class at your gym like?
At the class start time, the coach who you just met will get everyone’s attention and begin the class. S/he will lead everyone through a warm up for the first 10 minutes. This warm up will include stretching, mobility, and lighter movements to help loosen the joints, get the blood moving, and prevent injury as we go through the rest of the hour.
Once the warm up is complete, the coach will discuss the next portion of the hour, which will revolve around strength and skill type of movements, usually two different ones to alternate between. Here’s an example of a Strength and Skill workout you might experience:
5 x 5 Back Squats
5 x 60” Planks
The coach will demonstrate the movements, explain how to do them, provide guidance on weight recommendations, and cover any safety issues to avoid. S/he will also talk about ways to modify the movements if you cannot do them and even provide you with ways to make the movements more challenging.
Once the class breaks out to perform Strength and Skill, the coach will walk around to ensure everyone is moving safely and performing the movements correctly. Additionally, this is where your guide will help you get comfortable with the movements, pick weights that work for you, and work with you more individually, as the main class coach makes his/her rounds with the rest of class.
After the Strength and Skill portion of the hour is over, the main coach will get everyone together again for the final portion of the class. Similar to the explanation for Strength and Skill, the coach will discuss what the workout is, how to approach it, demonstrate movements, explain safety issues, and cover any scaling options.
Right after this explanation, your guide will work with you for this portion as well to ensure you’re choosing the right movement, equipment, weight, and rep scheme to get a great workout. Our workouts are not one-size-fits-all, and we know everyone needs to do their own version of the workout to achieve their own level of intensity.
We start together, we finish together!
Then it’s 3, 2, 1, Go! The class is off to the races, starting the workout together. The guide will be there with you every step of the way if you start to run into any issues during the workout.
Toward the end of the workout, class members will start to cheer each other on to the finish. At the end of the workout, everyone will walk around and give each other high fives, signaling the end of a great workout.
At this point, the coach will lead everyone through a cool down and cover any pertinent member announcements.
What happens after the workout?
Class is now officially over! You did it. You made it through your first workout at CrossFit Lobo!
You and your guide will head to either the lobby (at De Zavala) or the water cooler (at Huebner Oaks) to discuss membership options, house rules, and answer any questions you may have about the gym or memberships in general. If you both think the experience was a positive one and a good fit for you and your goals, it’s time to join the Pack!
Interested in getting started? We hop on a call with anyone interested in our gym, and during the phone call, we’ll set up your initial free trial with us. Head here to get started!