Meet Your Coach
We will welcome you, discuss your background and answer any immediate questions or concerns.
New to CrossFit?
Everything you want to know before your first class.
Experience our coaching, community and methodology through a free introductory CrossFit class. No previous CrossFit experience is required, and every part of the workout can be adapted to your current ability.
Free class · No obligation · One hour
No Experience Required
We will introduce the methodology and coach every movement.
All Fitness Levels Welcome
The workout will be adapted to your current ability.
Thoughtful Coaching
Learn safely in a welcoming and inclusive environment.
It Is Normal to Be Nervous
You do not need to get fit before starting CrossFit.
Most people arrive with questions about whether they will be able to keep up, whether everyone will be watching them, or whether the workout will be too difficult. Your coach expects those concerns and will meet you where you are.
Will I be the least fit person there?
What if I cannot perform the movements?
What if the workout is too hard?
The class is not an audition or a test. It is an introduction. Your coach will adjust the movement, load, range of motion, pace and complexity so you can participate safely and successfully.
Coach the athlete in front of you.
The program provides the framework. Your coach adjusts the
experience to match your needs.
What happens during the Free Trial?
Your coach will guide the full experience, from introductions and warm-up through the workout and your possible next steps.
Learn the Method
We will introduce CrossFit methodology and explain how coaching, scaling and class structure work.
Train at Your Level
Your coach will assess your mobility and fitness, then guide you through an appropriately scaled workout.
Choose Your Next Step
After class, we will review the available Elements onboarding options and help you select the right path.
See It Before You Try It
Curious what a Free Intro actually looks like?
Watch an example class on Instagram to see the coaching, movement instruction, scaling and supportive atmosphere you can expect when you arrive.
Frequently Asked Questions
Everything else you need to know.
Review the answers below, or contact Coach Rachel with questions about injuries, limitations, scheduling or the right place to begin.
What is the purpose of the Free Trial Class?
The purpose of the class is to introduce new athletes to CrossFit methodology in a safe, fun and inclusive environment.
Your coach will:
- Welcome you to our community.
- Encourage introductions between athletes.
- Review the CrossFit methodology.
- Lead an extensive warm-up.
- Assess your individual level of mobility and fitness.
- Guide you through the day’s workout, scaled appropriately for your fitness level.
- Give you time to catch your breath.
- Review the next steps for onboarding and becoming one of our athletes.
- Show you how to select the Elements onboarding option that best fits your needs.
Is the Free Trial really free?
Absolutely. We want prospective athletes to experience our space, coaching and community. There is no obligation. We simply ask you to commit approximately one hour of your time to the class.
We are ALL IN on our methodology, and the results our athletes achieve speak for themselves. We also encourage you to do your homework and explore different gyms to determine which environment and training methodology are right for you.
What should I do to prepare for my Free Trial Class?
- Honor the commitment. Make the class a priority on your calendar.
- Get a good night’s sleep.
- Avoid drinking alcohol the night before.
- Eat a nutritious meal no closer than two hours before class.
- Hydrate before you arrive.
- Wear comfortable athletic clothing and footwear.
- If you have a friend who is also CrossFit-curious, encourage them to join you.
- Email Coach Rachel with additional questions, injuries, limitations or concerns.
I heard CrossFit is intense. Will the workout be hard?
The workout will challenge you, but your coach will scale it appropriately to meet you at your current fitness level. CrossFit workouts are highly adaptable.
For example, you may not yet be able to perform a strict pull-up. That is completely normal. You might instead perform a jumping pull-up, use a resistance band or complete ring rows. The angle of the ring row can be adjusted to make it more or less challenging.
The same principle applies to push-ups. You might perform them from your knees, with your hands elevated on a box, through a reduced range of motion, with band assistance or even against a wall.
Your coach has a broad range of scaling options available to help you develop fitness while completing the workout safely and successfully.
No complex barbell or gymnastics movements.
Your Free Trial will not include advanced barbell or
gymnastics skills. Those movements become available in
regular classes after you complete Elements and receive a
coach’s approval.
Even after onboarding, most athletes regularly modify workouts and continue developing skills under careful coach supervision.
What if something comes up and I need to reschedule?
Let Coach Rachel know as soon as possible, and we will accommodate a reschedule.
We ask that you provide as much notice as you reasonably can so the coach can plan accordingly and the space can be made available to another prospective athlete.
Can I attend more than one Free Trial?
The Free Trial is intended as a one-time introduction to our coaching, space and community.
After your trial, an Elements onboarding option is the best way to continue developing your fitness. Elements moves beyond the introductory experience and teaches the mechanics of the foundational CrossFit movements in greater depth.
If you are unsure which option fits you, speak with your coach after class. We will help you choose.
What is the difference between the Elements options?
Each option teaches the foundational movements and prepares you to enter regular CrossFit classes. The primary differences are class format, scheduling flexibility and the amount of individual attention.
Basic Elements
Basic Elements is our structured, affordable small-group introduction to CrossFit. Classes are regularly scheduled at Potrero Hill and South Park, with morning and evening options.
The small-group format provides coaching, repetition, accountability and community while you learn the foundational movements.
Explore Basic Elements
Elements Plus
Elements Plus includes the complete Basic Elements experience, along with additional training opportunities at South Park during your first month.
It is designed for athletes who want to train more frequently, explore specialty classes and build momentum before entering regular membership.
Explore Elements Plus
Private Elements
Private Elements includes four one-on-one, one-hour sessions with a coach. All instruction is focused entirely on you.
Scheduling is arranged directly with your coach, making this a strong option for athletes who want additional guidance, have less flexible schedules or prefer an individual training environment.
Explore Private ElementsWhat if I have an injury, limitation or health concern?
Contact Coach Rachel before class and provide any relevant information. Your coach can often modify the workout around common limitations, but it is important that we understand your circumstances before training begins.
You should also follow the advice of your physician or other qualified healthcare professional. A Free Trial is not a medical evaluation or a substitute for medical care.
What happens after the Free Trial?
Your coach will discuss how the class felt, answer your questions and recommend the onboarding path that best matches your experience, schedule and goals.
There is no obligation to purchase anything immediately. When you are ready, you can begin Elements and develop the movement foundation required for regular classes.
The best way to understand CrossFit is to experience it.
Meet a coach, learn how the methodology works and complete a workout designed for the athlete you are today.