What to Expect | CrossFit Class at Middle Path

Thinking about trying a CrossFit class but unsure what to expect? Maybe you’ve heard CrossFit is just an hour of high-intensity suffering (it’s not), or you’re worried you’ll have to remember a million things right away (you won’t).

At Middle Path CrossFit, we take a balanced approach—our classes are designed to help you move better, get stronger, and build confidence, all within a supportive, coach-led environment. Whether you’re a beginner or an experienced athlete, you’ll walk in knowing exactly what to do, and you’ll walk out knowing you got one step stronger.

Here’s a breakdown of what a typical one-hour class looks like:

The Whiteboard Brief

Roadmap for the Hour

We start every class with a quick rundown of what’s ahead—think of it as your game plan. This includes:
✅ What we’re doing (workout structure)
✅ What’s expected (the focus, pacing, and intended effort)
✅ An introduction to movements & modifications (so you know your options)

No pressure to memorize! You’ll hear these key points multiple times throughout class—but for those who like knowing what’s coming, the brief provides clarity.

The General Warm-Up

Prepping the Body

Before we get into the workout, we move as a group through a general warm-up. This typically includes:
🔥 A quick burst of movement to elevate your heart rate
🦵 Stretching & mobility work to prep the joints and muscles

This isn’t just about “getting warm”—it’s about moving well from the start.

The Specific Warm-Up (Instructional Period)

Prepping the Movements

Now we dial things in. This phase is all about refining technique and getting specifically warm for the movements of the day.

Coaches will guide you through:

How to perform each movement efficiently
How to modify or scale based on your experience and needs
How today’s workout fits into your long-term progress

🚨 This is NOT about rushing into intensity. We focus on moving with intention and making sure everyone, from beginners to advanced athletes, is set up for success.

The Workout

Three Types of Training Days

CrossFit is constantly varied, but our workouts follow a clear structure. Each day will fall into one of these categories:

Weightlifting-Only Days

On these days, we focus purely on strength, with two types of sessions:
✔ Technique Days – Stay light, drill mechanics, and refine form.
✔ Lifting Days – Review mechanics, then lift and get stronger (at your comfort level).

Newer lifters stay light and focused on form.
Experienced lifters are encouraged to **add weight—**as long as technique stays solid.

Metcon-Only Days

Metcon (metabolic conditioning) days are all about building endurance and pushing your engine.

Most workouts fall into these time ranges:

8-10 minutes
12-15 minutes (the most common)
Occasionally, a 20+ minute longer workout (we call these grinds)

Combo Days (Lifting + Metcon)

Some days, we do both:
✔ Some technique work & lifting (adding weight if comfortable)

✔ A short & sweet metcon, usually 8-12 minutes

💡 No matter the workout, the principles stay the same—form first, intensity second.

Why This Structure Works

CrossFit isn’t just about pushing hard—it’s about training smart. Every part of class is instructor-led, so you’re never left guessing. Our goal is to help you build strength, develop skills, and feel better in your body, whether it’s your first class or your hundredth.

Ready to experience it for yourself? Come try a class at Middle Path CrossFit—your first session is on us. Let’s build strength together.