New to Avalon CrossFit? Our easy steps and timeline below will help you determine the best way to start and progress through your first 9 weeks at Avalon. Note- if you have been crossfitting at another official affiliate, please skip to the Test Out.
Weeks 1-6
Step 1: Monthly Membership or Class Pack
Decide which monthly membership, prepaid membership, or class pack makes more sense both financially and with your schedule. We have a pricing guide that will help you choose the membership that will provide you the most value. Monthly Membership Options can be found here.
A complimentary orientation session is included with your first month's membership and covers the most basic movements used in CrossFit classes as well as tests your baseline workout. This is a requirement for all new participants, even if you come from another affiliate. In addition, if you have never done CrossFit, we ask that your first 4-6 weeks you only schedule yourself for Beginner Ramp Up Classes. All of our class packs and membership can be used on any of our classes and we run Beginner Ramp Up Classes M-Thursday and Saturday mornings. We also STRONGLY suggest that you take at least two private onboarding sessions during your first two weeks to work on elements you'll need to master in the beginner, bootcamp, and kettlebells classes as well as to progress into the all levels classes. Many members find having 4 Onboarding Sessions or starting with the 30 Day Fit Plan in the first few weeks to be extremely helpful, and our 4 session package is highly recommended over the 2 session package if you have not performed the Olympic or Power Lifts in the past. Our beginner classes run on an 8 week rotation and you can join in at any time. Note: If you would like a more customized approach to CrossFit or need a longer ramp up to group classes, we have a 10 session private onboarding and conditioning package . If you are new to CrossFit , have not worked out in a class setting before and have not been working out on your own, the best way to start is through this 10 Session Onboarding and Conditioning Package . This package covers all onboarding material and provides you with the conditioning necessary to be able to enter and keep up with the classes. You will also be training 1:1 with an instructor during these sessions so the focus is 100% on your own needs.
Note: If you have been doing CrossFit at another official affiliate and are used to the class structure, environment, and know the basic elements, you can use the half hour onboarding to test out of the two session onboarding requirement. The test out can be scheduled and found here.
More info on onboarding and Onboarding Curriculum
Step 2: Your First Beginner Class or Onboarding Session
Once you have completed your mandatory 1/2 hour orientation experience, sign in and register for your first group class or schedule your onboarding sessions. All of our regular CrossFit classes are all levels, but we ask our newer members to start with our Beginner Ramp-Up CrossFit classes. We recommend at least 4 weeks in these classes, and you are welcome to stay in the beginner classes all 8 weeks, or as long as you like!. The full beginner series is 8 weeks. This will prepare you to get the most out of the regular high intensity CrossFit group classes.
Schedule & Descriptions Link
Weeks 4-8
Step 3: Move into All Levels Classes or Sign up for Additional Onboarding
Between your 4th and 6th week here at Avalon, you should have completed your basic onboarding and at least a few weeks of beginner classes. If you feel you are ready to jump into all levels classes, go ahead and give it a go! If you would like more private training, we have single CrossFit Skills Follow Up sessions available or a 30 Day Fit Plan, to give you an additional month of ramp-up.
Step 4: Log Your Improvements and Goals
The entire Avalon CrossFit Team is here to assist you in reaching your health and fitness goals. We continuously work together to help our members achieve benchmarks, personal records, and get the most out of our Avalon community. We provide cards at the front of the studio to record the scores and weight of all the WODs, as well as any goals you may have for the month (i.e. first unassisted pull-up) so please use these to record your progress and any modifications you are using. You can also purchase the Avalon Journal through our store for a more comprehensive log book and guide to the CrossFit workouts. Our instructors pull the cards before class to ensure the best possible experience for all participants. We also structure our class schedules, and choose new classes to offer based on member input. Please pass on any and all suggestions or questions you might have to info@avalonpersonaltraining.com .
Weeks 6-9
Step 5: Onboarding Session 5
Many of our members find that in weeks 6-9, they have found their footing in the all levels classes, but that they need help with 1 or more components of the classes such as specific gymnastics moves and/or help with improving form on the Olympic and power lifts. We highly suggest taking a follow up onboarding session, known as Session 5. The instructor will work 1:1 with you on anything you need help with. You can purchase the session here: Session 5.
