If you want to try our workouts on your own, you can start immediately. Go back to our home page and check out our WOD (Workout of the Day). These will give you a good example of the style of our training and classes. However, be forewarned, these workouts were designed for elite athletes and are very difficult yet scalable to any level – we have a few suggestions for getting started.

1. Learn the movements – many of the exercises that CrossFit includes in their workouts will be different from any you have done in the past. When you are learning a new movement, go light, reduce the repetitions and emphasize good form. Overdoing a new exercise is an easy way to get hurt. Videos of most exercises can be found HERE.
2. Start easy! Get through the workout. Modify it any way you need to - split up a high repetition set into many low rep sets, reduce the weights and/or reduce the volume or distances.
3. Make the WOD a habit; three days on, one day off, or five days on, two off. Consistency is the key, not so much intensity at first. Be consistent.
4. After the first month, start increasing the intensity of your workout. Many people ask the question, “Is the WOD really all I need to do?” The answer is emphatically “YES” – that is, when you are able to complete it going as hard and fast as possible. Your goal is to attack every workout and tear it to shreds. It should CRUSH you!

This high intensity is part of the design of CrossFit and is required to get the full benefits. At these high intensities, your body will respond / recover with a very high neurological and endocrine (hormonal) adaptation (neuroendocrine response). This is the “secret” behind the ability of the Workout of the Day, in very often 20 minutes or less, to enable you to develop world-class fitness!

If you run in to difficulties on your own, want to get personal or group instruction, or want to simply learn more, we suggest the following resources:

• SCHEDULE an INTRO. Call us at (780) 988-9668.
• Read “How to start”.
• Download a free copy of the CrossFit Journal entitled What is Fitness?
• Download a free copy of CrossFit Foundations
• Browse the CrossFit.com web site for gobs of information, especially on the message board.