CrossFit – Getting Started?

How do I get started?


1) Assessment

1 hour  1-2-1 session with a Synergy Personal trainer to assess muscle tightnesses, weakness and postural imbalance (full body MOT) . This requires no level of fitness and will give you the confidence to train and knowledge of what to work on in the mobility (self rehab) section of the class.

The assessment is OPTIONAL but highly recommended!

Please note: CFNL has a 24 hour cancellation policy for 1-2-1 sessions,the full session amount will be taken if you cancel within this time.

We prefer not to do this, so if you think you may need to cancel please let the Coach know well in advance.

2) Foundation Course-

Unless you are an experienced CrossFitter,everyone must complete the CFNL Foundation course before you will be allowed to book in for the main WOD sessions.

Complete the course through 1-2-1 sessions with a Coach, each 60 minute session costs £55 and normally takes people between 3-6 sessions depending on experience.

2-2-1 & 3-2-1 sessions with a friend(s) also available please refer to our ‘Prices’ page.

(please email us to book in for the 1-2-1 Foundation course and we will assign a Coach to you)

If you are already experienced in weightlifting and do not feel you need to complete the course,we will ask you to book in for a 30 minute movement assessment to check you are able to complete the basic CrossFit movements (please note that if we do not think you are ready for the WOD classes at the end of the movement assessment,you will need to buy additional 1-2-1 sessions with the Coach).

3) WOD

You are now ready to start attending your Workout of the day classes, enjoy.


Work on the body weight exercises that make up a large majority of the CrossFit training program and learn additional drills to help you achieve gymnastic movements like the pull up,muscle up and handstand walk.

Open Gym

Practise your weaker movements, do a rep max session or do a WOD you have always wanted to try.

This is your session to do practise and improve (this session is a Non-Coached session).

Olympic lifting

If you want to work on your clean & jerk, snatch and assistance exercises (squat, deadlift, press, front squat, overhead squat etc) this is a perfect class to help you improve technique.

Frequently asked questions:

Why is it more expensive than your gym membership?

The average personal training session costs £50 for a 1hr session
Therefore in a month you will have spent £200 on 4 personal training sessions.
At CrossFit North London you will be able to train with the coach every day (we recommend a maximum of 3 days on , 1 day off though! ) and still have money left over from your £200!)

We don’t think it is expensive. You are receiving small group personal training from between £6-9 per hour. The specialised coaches help you individually during the session to work on your tightnesses and weaknesses, the WOD’s, skills and mobility work are constantly varied. CrossFit North London coaches plan ahead and periodise (plan 3-6 months ahead) flexibility, strength work, mobility, skills and WOD’s to provide thorough training. Therefore we think you’re getting excellent value for money. The cost of a gym (if you even attend), means you have to think up your own training and are simply using the equipment. Unless you have qualifications in exercise, why would you know what you should be doing to achieve your goals? Boredom and lack of variety is the key reason for wasting gym memberships.

I’m not sure weightlifting is for me!

Have you ever lifted a heavy box or stood up from a low sofa? Well this is what weightlifting will teach you. Weightlifting is the ability to lift heavy objects with correct form and push heavy things, all to make you stronger for everyday life. Ever heard your neighbour “pull” his back bending over and picking his shoes up? Well this is down to poor form, poor posture, tight and weak muscles and can all be eliminated with weightlifting. We aim to replicate everyday movements/ events to make you superhuman! The aim is not to get you into the Olympic weightlifting divisions, but you never know!

I’m not fit enough!

Every WOD can be scaled (reduced or increased) to your ability. What does this mean? If you can’t do a push up or pull up, we have variations you can do.

I don’t want to build huge muscles!

It is quite difficult for women to build big muscles! The WOD’s help you to become stronger and leaner, not necessarily bigger. You wont just wake up one morning with big muscles. It is actually really important for women to lift weights as this helps prevent Osteoporosis.

Women usually start with less muscle than men because of the lower testosterone levels, so it is important to maintain good tone now and in later life. After the age of 35 years we lose muscle mass and gain fat. But if you train regularly you can maintain muscle tone and look better as you age.  If anything you will notice more fat loss and better tone than any gym training you have done before.

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