Get Started

Part of the essence of CrossFit is being Open Source. Our ideas, methodologies, and practices are open to the public for viewing, participating, and scrutinizing. It’s all laid out on the table.

The first step in joining our community at CrossFit Sonoma County is to come into a Group Class and participate in the first half of the class. We’ll let you warm-up with the group, then participate in any technique work. skill practice, or games we may be focusing on. When it comes time for the WOD (Workout of the Day), we’ll ask you to step back and let the athletes sweat it out – a perfect time for you to ask us questions about the program and tell us what you think!

STEP 2 – Fundamentals Classes

Our Fundamentals program is designed to safely familiarize those new to CrossFit with the methodology and movements we use in our Group Classes. Over the course of 4 sessions, a new athlete (you’re all athletes if you’ve walked in our doors!) will be exposed to functional movements such as the Squat, Deadlift, Pull-Up, Push-Up and various other progressions that these lead to. Proper form will be taught and stressed under quality instruction.

Each Session will advance and further improve upon Warm-Up, Functional Movement, and Cool Down as taught by our coaches. Over the course of the 8 sessions, topics such as Goals, Power, Intensity, Nutrition and Recovery will be discussed.

Sessions can be scheduled with a trainer of an athlete’s choice and at his/her schedule’s convenience. Frequency of sessions will depend on the athlete’s recovery time and the professional opinion of his/her coach.

STEP 3 – Group Classes

Group classes are the backbone of CrossFit. We routinely have newer athletes thinking they will not get enough attention or worrying they will not be up to snuff with the rest of the CrossFitters in our group classes. 99% of these skeptics end up coming to multiple group classes each week. It’s contagious. The camaraderie and support found in CrossFit group classes is unparalleled outside of sport. Our exercises are scalable, meaning each movement has a multitude of progressions, from simple to advanced, that anyone can learn and perform. Each athlete completes the same workout, with slight modifications in load (weight) and time. All efforts are timed and should be recorded for later comparison.

Workouts change daily, so make sure to check the website the night before! We highly recommend CrossFitters, whether members at CrossFit Sonoma County or just visiting, leave comments on our blog. If you have questions about a movement, a workout, want to share your times, or just keep in touch with some good people, click on “Comments” near the top of each post!

Anybody is welcome to come try a group class, but will be limited to Warm-up and skill work (No Workout of the Day) until Fundamentals sessions have been completed.

Additional: Private / Team Training

Private and Team training is available and encouraged.

Efficiency is key to your fitness, not just for better times and heavier weights, but for safety as well. There are nearly a dozen fundamental movements used in CrossFit that make up the bulk of our workouts, and while these are covered in our Group Class warm-ups, I’ve never met an athlete who couldn’t use some extra work on their squat, deadlift, press, etc.

Coaches are available upon request to work with you on these movements, along with more advanced movements and subjects such as nutrition.