What to Expect in Your First CrossFit Class
Walking into your first CrossFit class can feel like stepping into the unknown.
Not because it’s dangerous.
Not because it’s extreme.
But because it’s unfamiliar.
If you’ve never done CrossFit before, your mind fills the gaps quickly. You imagine complicated movements, people lifting heavy weights, and a pace you won’t be able to keep up with.
The reality is much simpler. And much more beginner-friendly.
Here’s exactly what to expect in your first CrossFit class at CrossFit 1864.
You won’t be expected to know anything
This is important, so it’s worth saying early.
You don’t need CrossFit experience.
You don’t need to know the movements.
You don’t need to be “fit enough”.
Our coaches expect beginners. Your first class is planned with that in mind.
Questions are normal. Pausing is normal. Learning as you go is normal.
You’re not behind. You’re starting.
The class structure is predictable
Every CrossFit class follows the same basic structure. This removes a lot of anxiety for beginners.
1. Warm-up
The warm-up prepares your body for the session. It’s not random. It’s not rushed.
You’ll move, mobilise, and practice simple versions of the movements you’ll use later. This is where you start learning without pressure.
2. Strength or skill work
This part is about learning, not testing.
The coach explains the movement, demonstrates it, and offers options. Loads are light to start. Technique comes before intensity.
If you’re new, this is where confidence begins to build.
3. The workout
This is the conditioning piece, often called the WOD.
Everyone does the same workout, but not in the same way. This is where scaling comes in.
How scaling works in your first class
At CrossFit 1864, every workout has three levels:
RX
Fitness
Life
As a beginner, you’ll usually start at Life.
That means:
Simpler movements
Manageable loads
Clear instructions
The goal isn’t to survive the workout.
It’s to move well, feel capable, and finish feeling proud.
You’re not locked into a level. You can move between them as you gain confidence and experience.
You won’t train alone
Beginners often expect to be separated or put in a corner.
That doesn’t happen.
You’ll train in the same room as everyone else. Same coach. Same workout. Same energy.
This matters because it removes pressure. You’re not being watched. You’re not being compared. Everyone is focused on their own work.
Training together is how confidence grows naturally.
The coach is present the whole time
CrossFit isn’t an open gym where you’re left to figure things out.
The coach:
Explains movements clearly
Offers options and adjustments
Watches technique
Encourages rest when needed
Especially for beginners, coaching is constant. You’re guided, not thrown in.
You can go at your own pace
There’s a clock in the room, but it’s not chasing you.
Intensity is relative. What feels challenging for you is exactly where you should be.
Resting is allowed. Pausing is allowed. Asking questions mid-class is allowed.
Your first goal isn’t speed or weight.
It’s consistency.
What you’ll probably feel after
Most beginners are surprised by two things:
“That was hard, but manageable.”
“I expected to feel out of place, but I didn’t.”
You’ll likely feel tired, but accomplished. Challenged, but safe. Energised, not destroyed.
And you’ll understand something important:
you can do this.
CrossFit for beginners in Canary Wharf and Poplar
Many people who start with us live or work around Canary Wharf, Poplar, Blackwall, and East India.
They’re busy. They’re not professional athletes. They just want to feel stronger, healthier, and more capable.
Your first class is designed with that reality in mind.
No pressure. No ego. Just good coaching and a clear path forward.
The most important thing to remember
Your first CrossFit class isn’t about performance.
It’s about starting.
You don’t need to be confident before you arrive. Confidence is built by showing up, learning, and doing the work at your own level.
If you’re new to CrossFit, this is what starting the right way looks like.
And it works.
