Here’s what your first class will look like
Welcome
When you walk into the gym, you’ll be greeted by the coach and made to feel at home straight away.
Warm-Up
Every session starts with a warm-up that prepares you for the work ahead:
Mobility to open up joints and improve range of motion.
Activation to fire up key muscles like the glutes, core, and shoulders.
Skill-Specific Prep to practice movement patterns you’ll use in the workout.
strength brief
After warming up, the coach explains the strength or skill focus for the day. You’ll learn what movement you’re working on, whether it’s squats, presses, Olympic lifts, or gymnastics skills, and how to approach it safely and effectively. The coach also demonstrates scaling options so every member can work at their own level.
Strength or Skill Piece
Now it’s time to put the brief into action. This is where you build strength or refine technique with the coach guiding, correcting, and encouraging. Beginners start with lighter weights or simplified movements, while advanced athletes push towards heavier lifts or more complex skills.
Conditioning brief
Before the workout begins, the coach walks you through the conditioning block for the day. This includes the movements, time frame, and intended intensity so you know exactly how to approach it. Just like the strength piece, scaling options are explained so everyone can participate effectively.
Workout of the Day (WOD)
The WOD is the highlight of every class. It changes daily and blends functional movements such as squats, pulls, pushes, carries, and conditioning into constantly varied workouts. Some are short and intense, others longer and endurance-based. The beauty of CrossFit is that everything is scalable so every member can do the same workout at their own level.
Cool Down
We finish with a guided cool down, using stretches and mobility work to reset the body and aid recovery. It is also a chance to celebrate the effort, high-five your classmates, and leave the gym feeling accomplished.
Why It Works
This structure works because every piece has a purpose. The warm-up prepares you, the strength brief gives clarity, the strength or skill work builds foundations, the conditioning sharpens intensity, and the WOD challenges you in new ways every day. Add in expert coaching and the energy of the Chirny community, and you have a training experience that gets results and keeps you coming back.