The short version
Your first class is free, it runs 6:00 PM on Thursdays and 9:00 AM on Saturdays, and it is a normal class with a coach who knows it is your first one. Wear anything you can move in. Bring water. Come ten minutes early. That is genuinely all of it.
Before you come
Three things, and none of them is shopping.
Wear
A t-shirt and shorts or leggings you can move in. Trainers or running shoes are fine — you do not need lifting shoes, and please do not buy any.
Bring
A water bottle and a towel. That is the whole list. Showers and lockers are here if you want them afterwards.
Arrive
Ten minutes early. That is not a formality — it is when your coach learns your name, your history and anything we need to work around.
There is parking on site — pull in and park anywhere marked. We are at 7269 NE 4th Ave, Suite 101, Miami, FL 33138, in Little River.
The hour
What the sixty minutes actually look like.
- 0:00
You meet your coach
Before anything starts. They ask what you have done before, what hurts, what you are hoping to get out of this. Nothing you say here is a wrong answer.
- 0:10
Warm-up, everyone together
The whole class does it, at the same easy pace. Nobody is timing you. This is where you work out that the room is just people.
- 0:20
Strength or skill
One movement, taught properly. If it is new to you, you learn it with a PVC pipe or an empty barbell while the coach watches your reps. Weight comes later, or another day.
- 0:35
The workout
The hard part, and the short part — usually eight to twenty minutes. It is written on the board with your version of it beside it. Yours may be fewer reps, lighter weight, or a different movement entirely. That is not a lesser workout. That is the workout.
- 0:50
Everyone finishes
The last person finishing gets the loudest room. Then equipment goes away, people stretch, and somebody will ask you your name again because they have already forgotten it.
Said out loud
The things people tell us at the door.
“I am not fit enough yet.”
This is the most common thing anyone says to us, and it has the logic backwards. Getting fit is what the class is for. There is no baseline to clear before you are allowed in — we start people who have not trained in years, almost every week.
“Everyone will be watching me.”
They will be watching the clock and their own reps. In an hour-long class where every single person is working to their own limit, nobody has attention left over. The one exception is the end of a workout, when the room turns to shout for whoever is still going. That is the only time you will be the centre of attention, and it will not feel the way you are imagining.
“I will be the oldest person there.”
Our classes run from people in their twenties to people in their sixties, often in the same hour. Age changes the loading and the movement choices. It does not change whether you belong in the room.
“CrossFit injures people.”
Bad coaching injures people. Every class here is coached by a person who is watching your reps and will stop you — the movement is scaled to what you can do well today, and load is the last thing we add, not the first. Tell your coach about anything that hurts before class, not after.
“What if I cannot finish?”
Then you stop, or you scale it down mid-workout, and a coach helps you do that. Not finishing a workout is a completely normal thing that happens to experienced athletes every week. There is no penalty and nobody keeps a record.
“What if I have to leave early or take a break?”
Take it. Put your hands on your knees, breathe, get back in when you are ready. Everyone in that room has done exactly that.
The next two days
You will be sore. That part is real.
It usually lands the day after next rather than the next morning, and it is worst after your first few sessions and then stops being a feature of your life. Walking helps. Sitting still does not. Come back before it wears off — everyone who quits, quits during this week.
What is not normal: sharp pain during a movement, or soreness that gets worse instead of better after a couple of days, or swelling. Call us if any of that happens. That is not a bother; it is the phone number doing its job.
And then?
After your free class, most people start with Group On-Ramp, which teaches the core movements over a few sessions before you join the regular classes.
There is no pressure to decide anything on the day. Nobody will ask you for a card, and nobody will call you twice.
Come and find out.
Free trial classes Thursdays & Saturdays. No card, no commitment, and you can change your mind at the door.