Your First CrossFit Class in Rozelle: What to Expect

By Quinton, head coach at Accelerate Strength, Rozelle

If you've never done CrossFit, the idea of walking into a gym full of barbells and rings can feel like a lot. Most people who come through our door for the first time are somewhere between curious and a bit nervous. That's normal, and it's the reason we put this together.

This is what actually happens in a first class at Accelerate Strength, so you know what you're walking into before you get here.

If you'd like the short version first, our CrossFit beginners page covers the basics.

You don't need to be fit first

This is the most common thing we hear: "I'll come once I'm fitter." It works the other way around. You come to get fitter, and the class is built for people at every level, including people who haven't trained in years.

Every movement can be scaled. A pull-up becomes a ring row. A heavy barbell becomes a lighter one, or a kettlebell, or just a broomstick while you learn the pattern. Nobody is expected to keep up with the person next to them. The goal in your first class is to move well and finish feeling like you could do it again.

Before you arrive

Keep it simple.

Wear whatever you'd wear for a gym session: shorts or leggings, a t-shirt, and flat-soled shoes if you have them. Running shoes are fine for your first class.

Bring a water bottle and a small towel.

Eat something light an hour or two beforehand. Training on an empty stomach or straight after a big meal both make a first class harder than it needs to be.

Arrive about ten minutes early so you can meet your coach and have a look around without rushing.

What happens in the class

Every class follows the same rough shape.

1. Hello and a quick chat. Your coach will ask about any injuries, past experience and what you want from training. If something is sore or off limits, say so. They'll plan around it.

2. The whiteboard brief. Your coach talks the whole group through the session on the whiteboard: what we're doing, why, and how to scale it. Our programming runs in six-week blocks across the year, so every class sits inside a bigger plan rather than being a random workout. You can see how it works on our training philosophy page.

3. Warm-up. Ten minutes or so of light movement to get your joints and muscles ready. It's usually a mix of rowing, bike or skipping, and some mobility work. It also gives you a feel for how the class flows.

4. Skill or strength work. This is where you learn or practise a movement, like a deadlift, a squat or a press. Your coach shows you the technique, you try it with a light load, and they give you feedback. Weight goes up only when your movement looks solid.

5. The workout. A shorter, harder block, usually somewhere between ten and twenty minutes. It might be a mix of barbell work, bodyweight movements and cardio. Your coach sets the weights and reps for you, so you're working hard without being out of your depth.

6. Finish. A short cool-down, a few stretches, and a chance to ask questions. Most people are tired, a bit pleased with themselves, and surprised at how quickly it went.

Will I be last?

Possibly, and it genuinely doesn't matter. Everyone in the room has been the newest person once. The classes are small enough that your coach can see what you're doing and fix it as you go, and the regulars tend to be the first to welcome someone new. Nobody is watching your numbers. They're mostly watching their own.

How sore will I be?

Probably a little, especially in the legs, the day after and the day after that. It's normal and it eases quickly. Walk, drink water, and come back when you're ready. If you want help with recovery, we have a recovery room here that members use after training.

Is it safe?

Good coaching is the answer. Technique comes first, and loads are chosen for you rather than by ego. Tell your coach about anything you're carrying, such as an old knee, a tight lower back or a recent injury, and the session will be adjusted. If you have a medical condition or you're returning from an injury, check with your doctor or physio first.

Why start at a small local gym

There's nothing wrong with a big commercial gym, but a small gym works differently. You get a coach who learns your name and notices when you've been away. You train with the same people week to week. And programming is built around a group rather than left up to you to figure out on your own, which is what stops most people sticking with training.

We're in Unit 17, 5-13 Parsons St, Rozelle, easy to get to from Balmain, Lilyfield and Leichhardt.

When you can come

Pick whatever fits your day. Class times are:

Mornings: 5:30am, 6:30am and 7:30am

Mums' class: 9:30am, with a babysitter on Tuesdays and Fridays

Lunch: 12:30pm

Evenings: 5pm, 6pm and 7pm

Open gym: all day, for members who want to train on their own

Recovery room: open all day

Run Club: Sundays at 7am

If you're not sure which class suits you, ask when you book and we'll point you to one that fits your week.

How to try it

Your first class is free. If you'd like to keep going afterwards, you can do 10 days of training for $45, and the recovery room is included. There's no pressure to decide on the day. Come, see how it feels, and make up your mind afterwards.

The 10 days include unlimited classes, sauna, ice bath and compression boot access, a digital goal-setting and nutrition review, and a phone chat with a coach. There's no lock-in and no automatic renewal. There's also a guarantee: complete your review, attend at least six coached classes, and if Accelerate isn't the right fit, contact us before your 10 days end and we'll refund the $45. The full details are on our 10-day experience page.

You can book here: Free class, then 10 days for $45

Or call Quinton on 0498 281 066 if you'd rather talk it through first. Ask anything you like, including the awkward questions. We've heard them all.