Welcome! We’re glad you’ve decided to give Greenbrier Fitness a chance. You’ll quickly learn that this community goes so much deeper than working out together. We are a family, and we’re ready to welcome you with open arms.
As you move from your introductory classes to the main classes, you’ll find a few things that may be different. But don’t let that scare you. Here’s what you can expect as you start out with our classes.
How Class Works
Take a look at your Wodify app to view the class schedule. You’ll see several options to join a class and, if you want, you can view the workout. When you arrive for class, your coach will make sure you are introduced to the rest of the class, to make sure everyone knows each other.
Each class has a warm-up section, which you’ll do together. The main goal for this warm-up is to get your heart rate up and your blood pumping, and then spend some time stretching. Stretching helps you avoid injuries as you learn new movements.
After everyone is warmed up and ready to do, your coach will explain the next section of the class. Sometimes this is a strength component, where you’ll work on one or two movements for 10-15 minutes. A good example of this is a workout where you will do a few sets of back squats. Sometimes this is called an EMOM workout – every minute on the minute.
For more of the phrases and words you’ll hear in the gym, check out Learn to Speak CrossFit.
The Main Event
After the strength component is complete (if there is one) then you’ll move on to the main workout, frequently called a Metcon. This is either a longer, endurance-focused workout or a shorter, high-frequency workout. Both have their benefits!
As you learn new movements, you may need to scale some of the parts of the workout. Your coach will give you direction on scaling. Scaling simply means you’re adapting the workout to you. Everyone scales something, so don’t be worried or embarrassed!
When class is over, you’ll want to make sure you clean up any equipment you used and record your workout. There is plenty of room in the notes of each workout to make notes on how you felt, whether the weight was too light or too heavy, and how you scaled. You may also want to keep a notebook for the gym so you can look back and see how far you’ve come.
The first class workout is always the hardest, but once you’ve completed your first week you won’t even think about it. You’ll be a regular face around the gym and when the next beginner arrives, you’ll be the one encouraging them through their first workout.