What happens at the free intro, minute by minute, what to bring, and how the first month goes. No sales pitch at the end.
Your firsthour here.
The free intro
- 0:00
Arrive
Come ten minutes early. Side door on Upas Street. Your coach meets you at the desk and shows you the lockers.
- 0:05
Paperwork, on paper
A one-page readiness questionnaire (the PAR-Q+) and the waiver. It stays at the gym. We never ask health questions online.
- 0:15
Movement screen
Squat, hinge, push and pull with no weight while your coach watches your knees, hips and shoulders.
- 0:25
Train the class
You join the class at the sixth rack. Your coach scales every lift to what you did in the screen.
- 0:55
Your plan
A program, a starting weight for each lift, and your first log page. If you want to join, you can. If not, you keep the plan.
What to bring
- Flat training shoes, or socks: we lift in either
- Clothes you can squat in
- A water bottle (there's a filtered tap)
- Photo ID for the waiver
- Any limits your doctor has given you
Your first month
Most people arrive with years of random workouts. The first month narrows it to five lifts, then turns them into numbers you can read.
- ScreenYour coach watches you squat, hinge, push and pull, and notes what to work around.
- LearnFive lifts, one at a time, with an empty bar or lighter. No class moves on without you.
- LogEvery set goes in your paper log. The weight goes up in small steps, every week you come.
Before you come
What should I wear?
Anything you can squat in. Flat shoes beat running shoes for lifting; socks are fine too.
Can I bring a friend?
Yes. Book two intros in the same class and you'll share a coach and a rack.
What if I'm late?
Come anyway. Your coach will fit the screen in after the warm-up.
Do you have showers?
Two showers with towels, and day lockers. Bring a lock or borrow one at the desk.
Will I be sore?
A little, for a day or two. The first sessions are light on purpose, so you come back on Thursday.