A Beginner’s Guide to CrossFit: What to Do in Your First 3 Months at Defined

New to CrossFit or our community here at Defined? Welcome! We’ve put together a roadmap for your first three months.
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Defined Training
October 2, 2025
A Beginner’s Guide to CrossFit: What to Do in Your First 3 Months at Defined

Defined Training

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October 2, 2025

Welcome to Defined Training! If you’ve chosen to begin your fitness journey with CrossFit, you’ve taken a great first step — and we’re thrilled to guide you. Here’s a roadmap for your first three months, rooted in our Strength‑First philosophy, coach‑led classes, and supportive community culture.

Month 1: Foundations & Consistency

Start with our Foundations Prep Course.

Every new athlete with under 3 months of experience begins with Foundations — a two‑session program that teaches essential movements, safe barbell technique, and CrossFit basics before touching regular classes.

Show up 2–3 times per week.

Early consistency beats intensity. In Month 1, focus on attendance: come in regularly, follow coach cues, ask questions, and build the habit. We recommend three times per week and aim to ramp up gradually.

Learn the language.

CrossFit has its own lingo — warm‑ups, WODs, AMRAPs, EMOMs, Rx vs. scaled — don’t worry, your coach will guide you through it, and you’ll pick it up fast. Read our blog on CrossFit Lingo 101 and you’ll speak fluently in no time.

Month 2: Skill, Strength, & Scaling

Become a regular in our Daily Training classes.

Once Foundations is complete, you’ll join our Daily Training classes (happening Monday, Tuesday, Wednesday, and Friday each week.) Each class follows a cycle — usually starting with strength work, pulling in skill progressions, accessory lifts, and a final Metcon. 

Dial in your form.

Now’s when technique becomes king. Give yourself space to master squats, presses, pulls — and scale all weights and reps appropriately. Progress isn’t about lifting the heaviest; it’s about doing the movements right.

Track your numbers.

We’ve baked built‑in progress tracking into our programming through SugarWOD. Keep notes on your lifts and Metcon times, and you’ll start seeing real strength and endurance improvements by end of Month 2. Give classmates fist-bumps in the app to keep the vibes high! 

Month 3: Confidence, Community, & Challenge

Target 3–4 classes per week.

Consistency breeds results. By month three, aim for 3–4 classes weekly (or even 5 if you’ve fully recovered). Try out one of our Speciality classes offered on Thursdays and weekends (Defined Conditioning, or “DefCon,” Strength, and Olympic Weightlifting) Your muscles, movements, and mindset are now built for consistent training, with enough recovery between sessions.

Lean into community events.

This is a great time to try something fun like our Defined Intramurals (modeled on the CrossFit Open) or attend a social event like the Defined Halloween Party! Community support helps push your limits safely and smartly — and it’s why #MoreThanAGym is more than a hashtag here.

Develop recovery habits.

Start noticing what your body needs: daily mobility routines through our Defined Mobility video series; Recovery Yoga on Sundays; fueling with healthy foods and getting enough sleep. If you’re ready, tap into our Sauna + Cold Plunge Recovery Club for next‑level support.

Why This Roadmap Works

Strength‑first, fitness‑always.

We build strength and skill before chasing intensity — this keeps you safe and ensures long‑term progress. Learn more about the science behind CrossFit and Strength & Conditioning training.

Scalable for every body.

CrossFit isn’t about who’s the strongest — it’s about showing up and doing the best movement your body allows. Scaling adjustments let everyone follow the same plan at their level — and remember too much volume can hinder your progress. Learn more about the risks of overtraining.

Community carries you forward.

Defined’s culture — high fives, shared sweat, mutual accountability — is what powers fitness that lasts longer than 30 days. We’re glad you’re here! 

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