Trying CrossFit for the first time can feel intimidating, especially if you’ve only seen competitions or highlight reels online. At Andare Fitness Company in Lakewood and Forked River, NJ, CrossFit is designed for real people with busy lives, not just elite athletes.
This guide walks you through what your first 30 days of CrossFit look like at Andare: how classes run, how workouts are scaled, and how CrossFit fits alongside HYROX-style training and Shred HIIT classes. By the end, you’ll know exactly what you are walking into at this CrossFit-style gym and why it is a solid starting point for long-term fitness.
What CrossFit at Andare Actually Looks Like
Class Structure You Can Count On
Even though the Workout of the Day changes every session, the structure of CrossFit classes at Andare is consistent. You will usually start with a guided warm-up to get your joints moving and your heart rate up. From there, you move into a strength or skill block where a coach takes you through exercises like squats, presses, deadlifts, or basic gymnastics.
After that comes the main conditioning piece, often called the metcon, where movements are combined into a structured workout for time, rounds, or intervals. Class usually wraps up with a brief cool-down or mobility segment so you leave feeling like you have completed a full, intentional training session. Whether you are in Lakewood or Forked River, the rhythm is the same and you are coached through the entire hour.
Scaling for Real Beginners
One of the biggest misconceptions about CrossFit is that you need to “get in shape first.” At Andare, the opposite is true. Every workout can be scaled to your current fitness level, movement experience, and comfort with weights.
Scaling might mean using lighter loads, changing a movement to a simpler variation, or adjusting the number of reps and the amount of work time. Your coach will help you find the right version of each exercise so you are challenged but not overwhelmed. That applies whether you are brand new to training, coming back after a long break, or already active but new to CrossFit-style workouts.
Your First Week: Getting Comfortable
Class One – Just Showing Up
In your first CrossFit class, the main goal is to get familiar with the environment and how things flow. You will meet the coach, look at the workout on the whiteboard, and walk through the plan for the hour. Movements are practiced at a slower pace, with the focus on technique and safety rather than speed or heavy weights.
You are not expected to remember every term or nail every movement. Success in that first session is simply understanding the structure and realizing that you are supported, not thrown in on your own.
Classes Two and Three – Learning the Language
By your second and third classes, you will start to recognize common movement patterns and some of the lingo that gets used. You will see how strength work and conditioning pieces are paired and how they fit into a bigger progression.
You may also start hearing terms like AMRAP (as many rounds or reps as possible) and EMOM (every minute on the minute). At this stage, you are not chasing perfection. The priority is familiarity and honest communication with your coach so they can keep adjusting the workout to your needs.
Weeks Two and Three: Building Strength and Confidence
From Surviving Workouts to Training With Purpose
Once you move into your second and third week, CrossFit at Andare starts to feel less chaotic and more like a structured training plan. You will notice certain lifts show up again, which gives you a chance to see progress in strength over time. Conditioning pieces are still challenging, but they are part of a clear pattern rather than random punishment.
You should also feel more comfortable with basic barbell and dumbbell movements. Things that felt awkward on day one start to feel more natural. The goal is not to leave you wrecked after every class; it is to slowly build a base of strength, conditioning, and movement quality that will support you for months and years, not just a few weeks.
Where HYROX and Shred Fit Into the Picture
During your first month, CrossFit should be your main focus. HYROX-style training and Shred are there to support your goals once you have a feel for the basics. HYROX-style sessions are ideal if you like longer workouts that mix machines, sleds, running patterns, and hybrid conditioning. They pair well with CrossFit once your strength and base conditioning are in place.
Shred offers high-intensity interval training without barbells. It uses simpler tools and straightforward movement patterns, which can make it a comfortable option for extra conditioning days while you are still gaining confidence with barbell skills in CrossFit classes. Most beginners do well starting with a few CrossFit sessions per week, then gradually layering in HYROX or Shred as they adjust.
A Simple 30-Day CrossFit Plan at Andare
Week-by-Week Overview
You do not need a complicated program to make progress in your first month. A simple structure is enough to build momentum and keep you consistent.
Week 1: Most beginners do well with two CrossFit classes. The goal is to learn how classes work, understand scaling, and get comfortable moving in a new environment. Some people add one Shred class if they want an extra conditioning day with simpler movements, but that is optional.
Week 2: Many new members are ready for two to three CrossFit classes. You begin seeing familiar movements, which builds confidence. If you are recovering well and feeling good, this can be a good time to try either one Shred session or a HYROX-style workout to see how those formats feel.
Week 3: Three CrossFit classes per week is a common target. At that point you usually have a better handle on technique and workout flow. Depending on your goals, you might be ready to add a fourth training day focused on HYROX-style conditioning or Shred for extra high-intensity work.
Week 4: You have usually found a rhythm that feels sustainable. For many people that means three to four total training days, using CrossFit as the foundation and mixing in Shred or HYROX where it makes sense. This is also when you start noticing clear wins: slightly heavier weights, better pacing in metcons, smoother technique, or less anxiety walking into class.
Training at Lakewood vs Forked River as a Beginner
One Program Across Two Locations
Both Lakewood and Forked River follow the same CrossFit-style programming. The strength work and WODs are aligned across locations, so you can choose the gym that fits best with your commute or schedule. If you switch between the two, you are still following one unified training plan rather than two totally different programs.
The coaching style and class structure are consistent as well, which makes it easier to progress even while you are still learning the basics.
Extra Recovery and Convenience in Lakewood
If you train in Lakewood, you can also take advantage of amenities that support recovery and convenience. After class, you can grab a protein shake or recovery smoothie at the on-site bar instead of guessing what to eat. You have access to an infrared sauna, which can be part of your recovery routine after heavy lifting or longer conditioning sessions. Showers make it realistic to train before work, at lunch, or right before heading into the rest of your day.
These features are not required to make progress with CrossFit, but they make it easier to keep training when life is busy and you are trying to build a consistent routine.
What Success Looks Like After 30 Days
Measuring Progress Beyond “RX”
At the end of your first month, success is not defined by whether you can do workouts exactly as written with prescribed weights and movements. For beginners at Andare, success is much more practical.
You should feel more comfortable walking into class and reading the whiteboard. You should recognize core movements and know at least one or two scaled options that work for your body.
You may feel a bit stronger, less winded, and more confident picking up a barbell or moving through conditioning pieces. You will likely know a few people by name and feel more connected to the community.
Outside the gym, you may notice better energy, a more stable mood, and daily tasks feeling easier. Those are the signs that the combination of structured CrossFit programming, optional HYROX-style training, and Shred HIIT is doing its job: building a foundation of functional fitness that shows up in everyday life.
Ready for Your First 30 Days at Andare?
Starting CrossFit does not have to be a solo experiment or a leap into something extreme. At Andare Fitness in Lakewood and Forked River, NJ, the coaching, community, and programming are set up to guide you through those first 30 days and beyond.
Your next step is simple: pick a class time and walk in the door. From there, the coaches handle the structure, the scaling, and the plan. Your job is to keep showing up and putting in honest effort. The rest builds over time.
