Getting Started w/ CFB

Where do I start?! This is a question we get a lot, and we’re here to help!

CrossFit is a combination of strength and conditioning that creates workouts utilizing Olympic lifting (the snatch and clean and jerk), Powerlifting (back squat, press, deadlift), kettlebell movements, gymnastics, mobility, and cardiovascular conditioning. We aim to make people stronger in what we call the 10 general physical skills, namely cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. 

At CrossFit Bethesda, we have all those new to CrossFit begin with our foundations classes that meet Monday, Wednesday, and Friday from 7:30-8:30pm for 2 weeks. We start new cohorts of the classes every other week – check with us about when the next group started! These classe are all included in membership.

While the small group foundations is generally the most seamless way to get into classes, we understand there can be time conflicts or that you might rather work one on one with a coach to get started. If this is the case, just let me know and we can arrange personal training sessions with you (there is an additional cost to this) to get you going!Once you finish foundations, you are set to join our classes. You can see our class schedule here, and in addition you can also come for open gym access during non-class times. 

If you have done CrossFit before, you are welcome to test-out of foundations – just send us an email and we’ll schedule a time to meet you. In the ‘test-out’, we ask you to demonstrate a number of CrossFit movements with very light weights or a pvc pipe. We aren’t looking for perfection, but we just want to make sure you are familiar with the movements and demonstrate safe movement patterns. Generally, we like to schedule test-ins 15 minutes before a class. Provided all goes well, then you are welcome to stay for class.

Finally, anyone is always welcome to come by the gym to check it out and/or to try a class on a Sunday. We purposely program Sundays to be more cardio-focused and less technical. This makes these workouts a great day to give CrossFit a try yet keeps the intensity and challenge of the workouts suitable to even the most seasoned CrossFit athlete.

I will say that I encourage everyone to take our foundations classes and give CrossFit a try. I can promise that you will learn more about movement through those classes than you thought possible – and this knowledge will help you no matter where you end up!  So, if you want to give it a try, send us a message ( and if you know someone who you think might want to give it a try, send this a link to this post!

Stay healthy and keep moving!

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