What To Expect

A play-by-play of what to expect in a group class at Triangle CrossFit

Fun and Fitness for All

Our CrossFit classes are a fun and challenging way to improve your level of fitness. It is very normal for those who are just beginning to be unsure of what to do in class. And that's ok! We have a great community of members and coaches who will be there to answer any questions you may have. So, ask away! We love to help in any way we can.


Brand new to the CrossFit community? Click HERE.

*Our CrossFit classes are for those who have first completed our Foundations Program.

Here, you can find the typical flow of one of our CrossFit classes. If you have other questions, please check out our FAQ page here.

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Arrive & Check In

Once you decide which class you are attending, please arrive 10 minutes early to get checked in and settled. This is a great time to chat with friends, meet new people, and begin to move around and get ready for the warm up.

Warm Up & Introductions

Once the clock turns over to the scheduled class start time, your coach will announce how much time you have to begin getting warm with a short run or row. After about 5 minutes, the coach will bring everyone back together and take you through a fun, dynamic group warm up.

If they have not already, the coach will introduce themselves to you and see if you have any questions. This is a great time to let the coach know of any injuries or limitations you are working with that day, and to ask any additional questions you may have.

Workout of the Day (WOD)

The Workout of the Day, or "WOD", is the main event. Before the WOD begins, the coach will bring everyone back together at the whiteboard to discuss the purpose, intended pace, and scaling options available in order to achieve the goal of the WOD.

Once the discussion has finished, each movement will be demonstrated by the coach or an experienced member. There will then be time allotted to gather equipment needed and to discuss individually with the coach any scaling options you may be unsure about.

After all questions have been answered, the coach will begin the clock. Everyone completes the workout together, no matter what version they may be completing... it is not uncommon to see 5 or 6 different options for the WOD taking place at the same time! CrossFit is infinitely scalable to the individual, and we at Triangle CrossFit make sure you are able to perform the movements safely before we add intensity and load.

Cool Down & Congrats

After the WOD is complete and you have recorded your score in your logbook, the class will gather together again on the mats for cool down and stretching. This usually lasts anywhere from 5 to 15 minutes, and allows your heart rate to come back down while you work on that flexibility.


We strongly encourage you to stick around for this part. Stretching is highly proven to help prevent against injuries, and to help reduce soreness from a workout. The best time to stretch is when you're warm, and what better time to do it than with your new friends while you talk about how the WOD went!

Interested in trying a class out for yourself?

Are you ready to prioritize your health?

Come in and meet with one of our coaches, and we'll help you find out how!