The Truth About Starting CrossFit
Let's address the elephant in the room: CrossFit looks intimidating from the outside. You've probably seen competition videos of elite athletes throwing massive barbells overhead, climbing ropes at impossible speeds, and doing things that seem completely out of reach. And you've thought, “That's not for me.”
Here's what those videos don't show you: the 55-year-old accountant doing the same workout with a lighter barbell and a box to step onto instead of jump. The 16-year-old who's learning to squat for the first time. The retired teacher who's rebuilding strength after back surgery. They're all in the same class, doing the same workout — just at their own level.
CrossFit is infinitely scalable. That's not a marketing phrase — it's the fundamental design of the program. Every single movement has modifications. Can't do a pull-up? There's a band-assisted version, a ring row, or a dumbbell pull that works the same muscles. Can't run 400 meters? Row the same distance, bike, or walk. Every workout can be adapted to where you are right now.
You don't need to be fit to start CrossFit. You don't need athletic experience. You don't need to lose weight first, build a base, or “get ready.” The whole point is that you start where you are, and the program — along with your coaches — meets you there.
The people who thrive in CrossFit aren't the ones who showed up already strong. They're the ones who showed up willing to try.
Meet People Who Started Exactly Where You Are
We could tell you CrossFit works for beginners. But we'd rather let our members tell you themselves.
Addie, Age 15 — “I Had Zero Experience”
Started at age 13
Addie walked into CrossFit Aerial at 13 years old having never touched a barbell in her life. She came with her dad, who was also new. Neither of them knew what to expect.
Two years later, Addie and her dad train together almost every day. It's become their thing — a shared routine that's built more than just strength. Addie has seen her sports performance accelerate. She's gained the kind of confidence that's hard to manufacture as a teenager. And she's now looking at pursuing exercise science and physical therapy in college — a path she says was directly inspired by what she's learned through CrossFit.
Addie didn't start because she was athletic. She started because she was curious. And now at 15, she's one of the strongest people in the room — not because of where she began, but because she kept showing up.
Arvid, Age 83 — “It's Never Too Late”
Started at age 82
When Arvid walked into CrossFit Aerial at 82 years old, he was recovering from back surgery and looking for a way to stay active. Most people would have settled for light walks or chair exercises. Arvid had other plans.
Now 83, he comes to the gym four to five days a week. He's not just maintaining — he's making gains. His Nordic skiing has improved (this is Duluth, after all). He's mountain biking with more confidence and endurance. And his recovery from back surgery has exceeded what anyone expected.
Arvid does the same class as everyone else. His weights are different. His modifications are different. But the coaching, the community, and the effort? Identical.
The Majority — “I'd Tried Everything Else”
Middle-aged adults finding consistency for the first time
Most of our members aren't teenagers or octogenarians. They're people in their 30s, 40s, 50s, and 60s who have tried every gym, app, and fitness trend and never stuck with anything longer than a few months.
They signed up for big-box gyms and wandered around the equipment floor feeling lost. They downloaded workout apps and did them for two weeks. They bought home equipment that became expensive coat racks. The pattern was always the same: start motivated, lose steam, quit.
What changed with CrossFit wasn't willpower — it was structure. A coach-led, one-hour session that's programmed for you. A community that notices when you're not there. Accountability that doesn't come from an app notification but from real people who know your name and your goals.
For busy parents, professionals, and anyone juggling a packed schedule, the one-hour class is the answer to “I don't have time.” You show up, a coach tells you exactly what to do, you work hard for an hour, and you leave. No planning, no guesswork, no wasted time.
Three very different people. Three very different starting points. One thing in common: they all started as beginners, and CrossFit met them where they were.
How CrossFit Aerial Sets Beginners Up for Success
Not all CrossFit gyms handle beginners the same way. Some throw you into a class on day one and hope for the best. At CrossFit Aerial, we built a process specifically designed to make your first experience feel supported, safe, and personal.
Step 1: Comprehensive Movement Screen
Before you ever touch a barbell, we assess where your body is right now. How do you squat? How's your shoulder mobility? Any old injuries we should know about? This isn't a test — there's no passing or failing. It's a starting point so we can coach you intelligently from day one instead of guessing.
Step 2: One-on-One Coaching Consultation
You sit down with a coach — not at a sales desk, but as a conversation. What are your goals? What have you tried before? What are you nervous about? We learn about you as a person so we can build a plan that actually works for your life. This is where you ask every question you've been Googling at 11 PM.
Step 3: Continuous Scaling and Modification
The personalization doesn't stop after your first week. Every workout, every day, your coaches are watching, adjusting, and modifying movements based on how you're progressing. Bad knee acting up today? We modify. Ready to go heavier? We push you. This is the difference between having a coach and having a gym membership — someone is paying attention to you.
This process is why our beginners don't just survive their first month — they build a foundation that lasts. Whether you also explore personal training or nutrition coaching, everything at CrossFit Aerial starts with understanding where you are and building from there.
What to Expect in Your First Week of CrossFit
Walking into a CrossFit gym for the first time can feel like the first day at a new school. Here's exactly what happens so there are zero surprises.
A Typical Class (One Hour)
Every class follows the same general structure, which means you'll know what to expect by your second visit:
- Warm-up (10-15 min): Coach-led movement prep that gets your body ready for the day's workout. Stretching, light movement, mobility work.
- Skill or strength (15-20 min): Focused work on a specific lift or movement. Your coach teaches technique, watches your form, and helps you find the right weight.
- Workout (10-20 min): The part most people think of when they picture CrossFit. A timed or scored workout that challenges your capacity — scaled to your level.
- Cool-down (5 min): Stretching and recovery. Often the best conversations happen here.
The Coaching
This isn't a class where the instructor faces forward and you try to keep up in a crowd of 50. CrossFit classes are small. Your coach knows your name. They're watching your form on every rep. If something's off, they correct it in real time. If you're sandbagging, they'll push you. If you're overdoing it, they'll pull you back. This is what you're paying for: eyes on you, expertise guiding you.
The Community
You'll know people's names by day two. That's not an exaggeration — it's a byproduct of working out in small groups where people actually talk to each other. In Duluth, where community matters and people look out for each other, this is one of the things our members value most. You're not exercising alone with headphones in. You're part of something.
The Soreness (Let's Be Honest)
Yes, you will be sore after your first few sessions. Muscles you didn't know you had will make themselves known. This is completely normal and not a sign that something went wrong — it's a sign that your body is adapting to new movement. It peaks around day two or three, then gets dramatically better. Stay hydrated, keep moving on your rest days, and trust the process. By week two, the soreness is manageable. By week four, you'll almost miss it.
Curious what the class schedule looks like? We offer morning, midday, and evening options so you can find a time that fits your life.
Common Questions About CrossFit for Beginners
Am I too old or too young for CrossFit?
Not even close. At CrossFit Aerial, our youngest members are teenagers and our oldest is 83. Addie started at 13 and now trains alongside her dad every day. Arvid started at 82 and has improved his Nordic skiing and mountain biking. Every workout is scaled to your ability — age is never a barrier.
Do I need to be in shape before starting CrossFit?
No — and this is the most common misconception we hear. You don't get in shape to start CrossFit. You start CrossFit to get in shape. Our onboarding process includes a movement screen and one-on-one consultation so we know exactly where you're starting. Every exercise is modified to meet you where you are on day one.
Will I get hurt doing CrossFit?
When coached properly, CrossFit is one of the safest ways to train. At CrossFit Aerial, every class is led by a certified coach who watches your form, corrects your movement, and scales exercises to your ability. We don't let ego drive training — if a weight or movement isn't right for you yet, we modify it. Period.
How much does CrossFit cost?
CrossFit is an investment in coached, personalized fitness — not a monthly fee for a key fob you never use. Unlike big-box gyms where you're on your own, every session at CrossFit Aerial includes professional coaching, programming, and community support. We offer several membership options, and your first step is a free discovery call where we'll find the right fit for your goals and budget.
What should I wear and bring to my first CrossFit class?
Wear comfortable workout clothes and flat-soled shoes if you have them (running shoes work fine to start). Bring a water bottle and a good attitude. That's it. We provide all the equipment, the coaching, and the encouragement.
How many times a week should a beginner do CrossFit?
We recommend starting with three days per week. This gives your body time to recover between sessions while building consistency. Most members eventually work up to four or five days, but there's no rush. Your coaches will help you find the right cadence based on how your body responds.
Is CrossFit good for weight loss?
Yes. CrossFit combines strength training, cardiovascular conditioning, and functional movement — all of which contribute to fat loss and improved body composition. At CrossFit Aerial, we also offer nutrition coaching to help you dial in the other side of the equation. The combination of consistent training and smart nutrition is the most effective approach to lasting weight loss.
Have more questions? Check out our full FAQ page or reach out directly. We'd rather you ask than wonder.
Your First Step Is a Free Discovery Call
No pressure, no commitment. Just a conversation about your goals, your concerns, and how we can help. We'll answer every question and figure out together if CrossFit Aerial is the right fit for you.
Every single person in our gym started exactly where you are right now.
Want to hear from more of our members? Read their stories →