Getting Started - Noskov Fitness - CrossFit LIC

Getting Started

Getting Started

Step 1: FREE Consultation/Intro Workout

Congratulations! You have decided that you are ready to get into the best shape of your life. Now it’s time to book your Consultation/Intro Workout.

One of our professional coaches will contact you and schedule an appointment. This consultation is 60 minutes in duration and you can do it alone or bring a friend with you. During this intro we will introduce the CrossFit methodology and evaluate your current level of fitness. Additionally we will introduce you to our application of CrossFit training.

Step 2: Personal Training**

We are a school of fitness, and it is going to look a lot different than any other group exercise class. Yes, you will eventually have the option to graduate to Group classes; however, before that we need to ensure that you are both competent in the movements and fit enough to safely join group classes.

With that in mind, you will start off with one-on-one or two-on-one Private Training sessions, where you will be coached by both an instructor, as well as their apprentice coaches.

During your personal training sessions (the number depends on your personal fitness level and physical abilities), you will become familiar with the fundamental movements we use in our training (30-40 movements), things like Olympic weightlifting, gymnastics, kettlebells and rowing. You will also learn about mobility, injury prevention and nutrition.

The purpose of doing personal training prior to group classes is three-fold:

  • First, the movements we use are incredibly technical – it’s like learning an entirely new sport – so the same way you wouldn’t throw someone off the street onto the Varsity swimming team, we don’t throw people who have never done Clean and Jerks and Snatches and pull ups and rope climbs right into the intimidating fire of group classes. Instead, we take the time to properly teach you the movements so you’re confident and safe in your abilities by the time you begin group classes.
  • Second, one-on-one personal training allows us to address your individual needs, deficiencies, weaknesses and injuries. Everybody needs to work at a different pace, and we want to keep you injury-free to increase your longevity.
  • Third, we believe relationships with the people around you are going to enrich your life, and your relationship with your coach is no exception. We want to get to know you, your fitness goals, what’s going on in your life, and what you need from us to help you succeed.


After both your Intro Session and your initial private sessions are complete, we’ll re-evaluate (evaluation is based on proven benchmarks) and decide together how many more sessions you may need in order to reach our graduation requirements.

**If you already have experience with CrossFit and/or you have trained at a collegiate/professional level, we will conduct a session to take you through a myriad movements we utilize in our training. Upon completion, a determination will be made by your coach as to whether any additional sessions are necessary. If it is determined an athlete is prepared to enter into Group Classes, then we will allow you to hit the ground running. Our main priority and goal is your success and safety in our program.**

Step 3: Group Classes

Once you’re competent in the CrossFit movements and reach our graduation requirements, you are free to begin group classes.

During group classes, you’ll push yourself and sweat it out with like-minded individuals, as you compete with yourself (and others, if you choose) for rounds, time, points, glory, emotional satisfaction and spiritual growth. You will reach new physical and emotional levels you didn’t think were possible, and you will undoubtedly find yourself with a new social and support network, who will help you on your continued path to greater health and happiness.

Step 4: Refresher One-on-One Sessions

Every six months, you will meet with your personal coach (and apprentice) for a one-on-one session, where you will work on your weaknesses, or on technical movements you want more help with.

Our minimum requirement for refresher sessions is twice per year; however, you can meet with your coach more often for one-on-one coaching if you want additional help with strength training, gymnastics, mobility or nutrition consultations.

We welcome visiting Out of Town CrossFitters to CrossFit LIC. In order to attend classes at our facility it is required to have 6 months of previous CrossFit experience.

For safety reasons as well as consistency in our training we need a note from your coach. A simple note giving us an understanding of where you are in your training, your abilities and limitations.

Local CrossFitters need to book an initial assessment with one of our coaches. Please check our Getting Started page.

We look forward to sharing our knowledge with you.

Please contact us at [email protected]


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