Your First Week Here: A Walkthrough

September in Derry is when people start thinking about this. The evenings get shorter, the summer routine falls apart, and suddenly walking into a gym feels like something you should probably do. It also feels intimidating. So let me tell you exactly what happens, step by step, so there are no surprises.

What happens before any workout

Your first appointment with us is called a No Sweat Intro. The name is literal — you don’t train, you don’t change, you don’t get tested. You sit down with a coach and we talk.

We want to hear what you’re after, what your history is, what your body has been through, and what your week actually looks like. Then we tell you how we’d approach it, and we walk you through the membership options. On cost, our pricing page is there, but the honest answer is what we tell everyone: we tend to have options to suit most people’s budget, and we’ll walk you through them at your intro. We don’t do student or senior discounts — our prices are already as low as we can make them for the level of service we provide.

If it’s not a fit, that’s a fine outcome too. Nobody gets pressured in that conversation.

Your first class

Our CrossFit classes run 60 minutes and usually have somewhere between 5 and 15 people in them. A coach runs the whole hour — you are never handed a workout and left to figure it out.

You’ll warm up as a group, then spend real time on technique for whatever movements are coming up. Then the workout itself, which is built around strength and conditioning and is meant to be hard for you specifically, not hard in some absolute sense. Then you’ll put your equipment away, and probably stand around talking longer than you planned to.

We’re open Monday to Friday, 5:00am to 7:00pm, so most schedules can find a slot that sticks. Picking a couple of consistent times in your first week matters more than picking the perfect ones.

What nobody tells you

Scaling isn’t a beginner version of the class. It’s the class. Every movement has a version that matches where you are today, and your coach will give you yours before the clock starts. Everyone in that room is doing a scaled version of something — the experienced members just have different things to scale.

The other thing: the first few weeks are deliberately slower than you might expect. The focus is on moving well and getting the technique right before moving fast or heavy. That’s not us being cautious with newcomers, it’s how we train people here, and it’s why members stay.

And you’re not doing this alone once the hour ends. We check in with members regularly to see how progress is going, adjust things when they need adjusting, and share everyone’s wins each week in our members-only Facebook group. Your first pull-up, your first full class without stopping — those get posted.

If a group setting still isn’t where you want to start, we also run personal training and a nutrition program, and we can talk about either at your intro.

How to start

One conversation, no workout, no commitment. Book your No Sweat Intro and let’s find out what makes sense for you. You can read more about us first if you’d like.