new to crossfit


There are a few ways to get started at Strand CrossFit as a beginner to the sport. 

We offer both a group beginners course called On-Ramp and a one-on-one (or small group) course called Fast Track.

Fast Track: 

Our Fast-Track program is great for those who need a little flexibility in their schedules or even who have a decent foundation of skills and may not require as in-depth of a beginners program. 

Fast Track includes 3 sessions with our Coach to go through the fundamental skills of CrossFit and ensure that you are prepared to safely enter the regular WODs. This is a one-on-one program, or you can get a few friends together with you to lower the cost – however in doing this you must all be attending the same scheduled sessions with the coach. 

The flexibility of Fast Track means that you can organise with the Coach when your scheduled sessions will be, that means you pick which time and what days. At the end of these 3 sessions, you will also receive a 7 day pass to attend the regular WODs so that you can test out the classes and the programming. 

On Ramp: (On-Ramp is not currently available)

Our On-Ramp program is designed so that over the course of 4 weeks you will learn the fundamental movements of CrossFit, as well as get a taste of the Metcon workouts in our fun community environment. 

On-Ramp runs 3 days a week with Monday and Wednesday focusing on skills, and the Friday focusing on using those skills learned in a Metcon. These sessions are scheduled at the convenient time of 6:30pm. 

At the end of your 4 week block, we also offer you the opportunity to attend the regular WODs for the following 7 days. During this time you can test out the classes and get a feel for our programming. Plus you will have the helping hand of our Coaches to continue to assist you in progressing your skills – and over the duration of your time with Strand CrossFit. 

* Metcon: workout that most commonly combines strength and cardio conditioning, as well as both anaerobic and aerobic exercises.

The Purpose of our Beginner Programs 

Our Beginner Programs are in place to make sure that we can ensure that each individual who passes will be entering the regular WODs with the necessary basic skills and understanding of CrossFit, for not only their own benefit and a seamless transition, but also to benefit the other members who the Coaches need to share their time with in each class. 

No matter which program you choose, you will be equipped with the necessary tools to make your transition into the regular classes seamless so that you can confidently maximise what you are getting out of the programming, and do it safely. 

If you are still not sure which program is best suited to you, get in touch with our team for a chat and they can help answer any of your questions and assist you in identifying what will suit you best!

Interested in getting started with CrossFit? Leave your details and we will be in touch!

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Your 7 Day Trial after graduating from our Beginner Programs:

Once your Coach passes you to attend the regular classes, we will award you with a 7 day trial to attend the regular classes. With this you have the next 7 consecutive days to attend the classes as you please (we recommend at least 3 to maximise you seeing the benefits). 


Now you are training like an athlete it is also important to recover like one too! Over the course of your beginners program, you will also have access to our Recovery Zones during staffed hours. Take advantage of our massage chairs, percussion guns, ice spa and Infrared Sauna while you are training to increase your recovery time and prevent injuries, or just to relax! 

FAQ About SC Beginners Program:

What nights are the sessions?

The sessions are on a Monday, Wednesday and Friday night at 6:30-7:30 pm

Is there Crèche?

Creche is available on the Monday and Wednesday sessions but is not on during the Friday Sessions. 

(this is not all of our creche house just the ones that apply to the sessions)

Is there a discount for doing it with a friend?

Yes! If you sign up to one of our On-Ramp Beginners Courses with a friend we will give you both 50% off!

What is a W.O.D?

A W.O.D is what we call the Workout of The Day. Every day there is a different programmed workout that will be the same workout every class will partake in whether you go at 5:30am or 4:30pm.

Do I need to be fit and be able to do gymnastics and lifting to start CrossFit? 

Absolutely not! CrossFit is infinitely scalable, so we have scaled options and substitutes to build you up to the programmed movements, and your coach will work with you to build your skills and fitness level and work around any obstacles! CrossFit is what will get you fit as you progress!

Do I need to do the Beginners Course to do CrossFit?

If you have never done CrossFit before and have not been approved by a coach to go into the normal classes, then you are required to have completed the On-Ramp program to ensure that you know the fundamentals and don’t risk injury. If you feel confident with the fundamentals, talk to our team about a fast track option where a coach can check you off to go into classes. 

If you have any other questions please don’t hesitate to leave them in the message section of the contact form or ask our team when they/you reach out!