CrossFit Beginners

CF Beginners

If you’re new to CrossFit, this is where you begin. Before you start our mainstream Level 2 classes we need to teach you to move safely and effectively, which we will do through our Level 1 syllabus.

Do I need to complete the Level 1s?

You’re probably on this page because you’re completely new to CrossFit. If that is the case, you’re in the right place. Read on to see what you need to do to join mainstream classes.

You do not need to have prior CrossFit experience to attend MetCon or Strongman Conditioning; just a pair of trainers and a desire to do some hard work.

For all other classes you need prior CrossFit experience. If you have completed a beginner’s course at another registered CrossFit affiliate and have at least three months’ CrossFit experience, you can proceed straight to mainstream classes ( see out CrossFit Classes page).

If you’re not sure if you have the required experience to join mainstream classes, please email and we will point you in the right direction.

The Level 1 classes

Our beginner’s course (CrossFit Level 1) consists of seven hours of basic training, during which we will teach you the fundamentals of CrossFit and all the skills you will need to enter mainstream classes (CrossFit Level 2).

Here is the exciting, motivating syllabus that awaits you that we have broken down into seven lessons lasting one hour each.


Squats are the most basic of human movements and almost no one can do them properly. We often see elite athletes and self-styled, “leading” personal trainers who cannot perform a simple air squat properly – let alone the front squat and overhead squat. Once we have taught you how to do these moves safely, you’ll be nearer to making effective use of your training time. I doubt if anyone is as good at teaching these skills to beginners as we are – unless we taught them!

                                                                                      The air squat


To be the person you want to be, you need to be able to push weight above your head. People with amazing physiques almost always have the ability to press, push press and push jerk stuff over their head. Learn how with us. It gives you amazing insight into how good your core, shoulders, coordination and above all your balance really is. Learn these skills, train them, and fitness goodness will be yours.

  The Press


This is probably the simplest move we teach in our beginners programme, but it’s the toughest to get. If you sit hunched up over your desk, it’s going to be a challenge to learn a new healthy back position. It takes a bit of a mental rewire to use your legs, bum and posterior chain to lift stuff, rather than haul it through your poor overworked spine. Many people who have been “deadlifting” for years,are blown away with the structured, kind, (but insistent) way we teach this essential move. Deadlifting badly isn’t on our agenda, and shouldn’t be an option for you.

     The Deadlift


No matter how fit you are, if you cannot pull up, dip or push up, your present fitness standard falls well short of ours. We will teach you the core skills to achieve these moves over the next few months. We have lots of substitutions, meaning you can enter our classes straight away giving you the chance to build these skills.



We need you to swing and snatch a kettlebell beautifully. We teach you how to use your hips to move load and weight. A super-useful skill to have.

Kettlebell swing


Then it’s on to the “crème de la crème” of powerful, safe, effective, fun movements: the Olympic lifts. These barbell moves are way more than just simple, thuggish strength; it’s about the effective application of force while moving heavy objects quickly and safely. The barbell snatch teaches you to move weight from the ground to overhead in one smooth movement.


                      The Snatch


The second of the Olympic lifts is the clean & jerk. This is where you lift the bar from the floor to shoulder height, before jerking it overhead in one smooth movement.


            Split jerk

Level 1 Class Schedule

CrossFit beginner L1 classes are on Saturday and Sunday (with the exception of special events and competitions). To browse the latest schedule, click here (you will need to navigate to Saturday and Sunday)

Once you have completed your seven CrossFit Level 1 – congratulations! You are now ready to join our more experienced class, CrossFit Level 2.

How many Level 1s can I take at a time?

You can take the Level 1 classes at whatever pace suits you. You can take them one at a time, or you can do them all in one weekend. We advise that you take one to begin with and see how well you cope and how quickly you recover, but ultimately it’s your decision. But before you decide please bear the following in mind:

1) Non-attendance of a booked session will result in the loss of the session. It cannot be transferred to another day.

2) You need to complete 1.1 & 1.2 before 1.6 & 1.7. Otherwise, you can complete them in any order.

iOS apps

You can learn many of the moves in our L1 syllabus via our exclusive apps. For a few quid, you’ll get all the step-by-step drills, info and movies you’ll need to learn Olympic Weightlifting, Kettlebells, double-unders (free) and Strongman.

If you have an iPhone or iPad, Get yours now! Available direct from your device or by iTunes App Store.


  • Single session pass – £15
  • 5 sessions pass – £65
  • 10 sessions pass – £110

For all other membership options follow the pricing link below:


We offer discounts to members of the Armed forces, Emergency services and full-time students. (This does not apply to drop-ins; it is for regular members only). Click here for more information.