Your First Week As A Beginner in Derry

September in Derry has a way of making people think about getting started. The mornings are cooler, the kids are back in school, and the summer excuses have run out. If you’ve been circling the idea of walking into a CrossFit gym and you’re nervous about it, this is what your first week here actually looks like.

What happens before any workout

You don’t start with a workout. You start with a conversation we call a No Sweat Intro. It’s free, it’s exactly what it sounds like, and you do not need gym clothes for it.

We sit down, talk about you and your goals, figure out what success looks like to you, and map out how to get there. That’s the whole appointment. We want to know what you’ve done before, what you haven’t, what hurts, what you’re actually willing to do week to week. Nobody tests you. Nobody watches you do a burpee to see where you’re at.

By the end of it you’ll know what starting here would look like for you specifically — group CrossFit classes, personal training, nutrition support, or some combination. If it’s not the right fit, we’ll tell you that too.

Your first class

Our group classes run 60 minutes and usually have somewhere between 5 and 15 people in them. A coach leads the whole hour — warm-up, the strength or skill piece, the workout, and the wrap-up. You’re never handed a whiteboard and left to figure it out.

That coach knows you’re new. They’ll show you the movement, give you a version of it that fits what your body can do today, and watch you do it. Here’s the part that matters most: we care more about moving well than moving fast and heavy. Scaling isn’t a beginner’s consolation prize here — it’s how everyone in the room trains, including people who’ve been at it for years. You’ll be working next to someone lifting more than you and someone lifting less, and you’ll all finish the same hour.

You’ll be sore. You’ll probably breathe harder than you have in a while. You will not be the only person in the room who’s newer than they’d like to be.

What nobody tells you

The hard part isn’t week one. It’s week five, when the novelty is gone and it’s dark at 5pm. That’s why we check in with members regularly and adjust the plan when it needs adjusting — because life changes and a plan that ignores that stops working.

The other thing: we share everyone’s wins in our members-only Facebook group each week. Your first pull-up, your first month without missing a class, the fact that you came back on a Tuesday when you didn’t want to. Those all count, and people you haven’t met yet will be glad you did it.

How to start

We’re open Monday through Friday, 5:00am to 7:00pm, so there’s a class before work and one after it. Have a look at memberships and pricing if you want the numbers first — they’re on the site, no phone call required.

Then book your free No Sweat Intro. One conversation, no workout, no pressure. Get in touch here and we’ll find a time that works.