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Getting Started


If you’re reading this, it means you’ve already done the hardest part of getting started at Misfit Gym Portland - walking through the front doors for the first time. We understand walking into a CrossFit gym can be nerve-racking and stressful, but we’re here to tell you that it’s perfectly normal and that you CAN do this! We’ve designed this program to take place in a small group setting with other new members so you can get comfortable with a new atmosphere and new Misfits like you. This three week program will teach you the fundamentals of CrossFit and its movements, and will make for a seamless transition into our group classes. Below you will find more information about CrossFit as well as an outline of our program to help make experience as fun and stress-free as possible. 

What is CrossFit?

CrossFit is a lifestyle characterized by safe, effective exercise and sound nutrition. We focus on functional, full body movements that are directly connected to our daily life, but add a critical element necessary for a happy and healthy life: a community of like-minded people who will become some of your best friends.

What to Expect on Day One

Before your first class, please arrive 10-15 minutes early to give yourself enough time to sign a waiver, change clothes, and use the bathroom. For subsequent classes, please arrive at least 5 minutes before so we can get started on time! All you need to bring with you is athletic clothing, sneakers, and water. 


Your first class will start with a tour of the gym and an overview of how a CrossFit class is structured. Your coach will ask questions about your fitness goals, any current limitations, and spend time getting to know you. You will then go through the plan for class and be led through a general warm-up that prepares you for movement, skill work designed to teach you new movements, and a workout that will put the skills you learned into practice, all under the eye of a coach. After the workout, your coach will take you through a few cool down stretches and discuss what days and times you intend to return for the next class. Your first class is always free, so if you enjoyed your first session and would like to continue we will ask you to remit payment for your first month following day one.


After you leave the gym on Day One

After you leave the gym it’s critical that you eat a nutritious meal with plenty of water and then get a solid 8+ hours of sleep. You just introduced your body to something new, so you may feel sore over the next 24-48 hours which is perfectly normal. Believe it or not, one of the worst things you can do if you’re sore is nothing, so if your next class isn’t for another day or two make sure you’re getting plenty of movement on your day off. This can be as simple as going for a couple 10 minute walks throughout the day, or light biking, jogging, or stretching.

What to Expect When You’ve Completed the Program

On day 9 of the Beginner’s Program we will have you join the regular CrossFit class, but with your beginner’s coach there to work with you. This is meant to help you get a feel for the flow of our regular CrossFit classes and introduce yourself to other Misfits while still having your beginner coach there to answer any questions you have. Once you’ve completed all eight classes in our curriculum you will be invited to join any of our class offerings based on your personal schedule. If you have any concerns about getting into regular classes we are always here to help and ensure your transition is smooth and fun!

Movements You Can Expect to See in Your Beginners Program
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