Get Started with crossfit

Step One: Fundamentals

To get started with CrossFit, we at Locals begin with either two or five private sessions to help you learn the basic movements of CrossFit, how our workouts feel, and why we train the way we do.  Private sessions maximize the amount of attention given to you and we feel it’s the best environment for you to get your start.  It’s kind of like hiring a guide for your trek in Nepal, instead of just having your Frommer’s Guide book.

Jesse lecturing at the whiteboard

Still not sure? Come see a class for yourself. You can participate or just observe!

Step Two: Deep Dive

After you’ve learned about our movements and training philosophy, it’s time to take a Deep Dive.  How much change do you want?  How rapid do you want these changes?  Our passion is seeing lives changed for the better, our clients reaching their goals, and families propelled into health and happiness.  The Deep Dive looks different for everyone.  Our approach is specific to your journey.  Do you have current health problems, joint aches and injuries, specific performance goals in the future?  Whatever it is, we can get you there.

The tools we use are our small group classes, private training, massage therapy, nutrition counseling and check-ups.  We work with your doctor(s) to improve your numbers, we work with physical therapists to fix your joints.  To have over 40 years of experience in your corner will truly set you free to make tremendous strides.  Walk with us! 

Jesse teaching a group about handstands
Legs mid jump rope
Happy group of ladies stretching after a workout

Step Three: Steady Progress

Now that you’ve completed your Deep Dive, you’re ready to take full advantage of our robust class offering.  

Held between 7 and 10 times a day, our classes offer the clearest instruction, most effective scaling and soundest programming, helping you achieve your fitness goals as rapidly as possible.  

Our classes consist of three elements: a warm-up, a workout and a cool-down.

Jesse teaching a group about handstands
Legs mid jump rope
Happy group of ladies stretching after a workout

The warm-up is different each day and depends entirely on what the focus of the day is both in the body parts used and in the movements of the workout. 

The workouts are always different!  Sometimes we get tired, sometimes we move heavy things, sometimes we practice skills, sometimes we get really tired, the point is that it changes, it is difficult enough to make you better and the movements we use are found in everyday life, yet perfected in the gym environment.

The cool-down portion of the session is about slowly returning the body back to “normal operating mode”.  Stretching, rolling out, and helping to ease the body are important and should be done properly.  

Completing these three sections of a class, in a respectful, fun, and motivational way leads to a very full hour!

Step Four: Be Fit!

 Having completed your Fundamentals Training, Deep Dive, and now being a regular in classes, you’re making the time to see the improvements in yourself and the reward is fitness. Congratulations!! 

During the Deep Dive, training takes over a huge chunk of your life!  With all the new food changes, schedule adjustments, etc, while your fitness is being re-built.  In the long term you start doing more and more of the things that really interest you: playing with your kids, hiking, playing new sports, more active trips, daunting home projects!  Be that whatever it may be, or whatever may present itself! 

Maybe you haven’t backpacked in 10 years. Come train for a year and half, get profoundly more fit, then start working in hikes, and then in 5 years you can tackle the Wonderland Trail with no qualms.  

Maybe you want to coach your kids Lacrosse team but know that you are in no condition to run and move as you would need to. Start training now!  By the time your kids need you as a coach, you’ll be physically ready to handle the demands. 

Maybe your grandkids are coming and you want to be able to help carry them, go to the beach, play catch, and all that.  Get to training, and when they’re ready, you will be too. 

Being fit means being able to do what you want to do, when you want to do it, for whatever reasons you have for doing it. We want to prepare you for your life so you can live it to the fullest, not so you can spend even more time here doing more and more workouts.  Remember, the reward from your hard work is fitness and how it changes your life for the better; Go use it!!


Guys doing bench presses
Woman rope climbing
Groups of ladies practicing handstands
Far and away the best prize life has to offer is the chance to work hard at work worth doing.
~Teddy Roosevelt c.1858

Your first class is always free. Check us out!