Your First 4 Weeks at Cobra Command: What to Expect

Welcome to Cobra Command!

First off—welcome! Whether you’re brand new to fitness, returning after a long break, or transitioning from another gym, stepping into a new training environment can feel exciting… and a little nerve-wracking.

That’s why we’re laying it all out for you.

Here’s exactly what you can expect in your first 4 weeks at Cobra Command CrossFit—so you can walk through our doors with confidence and start building the strongest version of yourself.

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Week 1: Fundamentals

Starts with a No-Sweat Intro
Your journey begins with a No-Sweat Intro—a free, one-on-one consultation with a coach. We’ll chat about your goals, your health history, and what you want out of your fitness journey. No working out, no pressure. Just a real conversation.

Then, Fundamentals Sessions
Before jumping into regular classes, most new athletes go through 2–3 Fundamentals sessions. These small-group or one-on-one sessions cover:

• Basic movement patterns (squats, deadlifts, presses, etc.)
• Proper technique & form
• How to scale or modify workouts to your level
• What to expect in a class
• Safety protocols & gym flow

You’ll also get familiar with our equipment, our coaching style, and our community vibe.

By the end of Week 1, you’ll feel like you actually know what you’re doing—and that’s the goal.

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Week 2: Your First Group Classes

Once you’ve completed Fundamentals, it’s time to dive in.

Your first class might feel a little intense—and that’s okay.
Every workout is coach-led from start to finish. You’ll warm up as a group, go over the workout, and receive personalized modifications as needed.

No one expects you to do the workout exactly like a veteran member. That’s the beauty of CrossFit: everything is scalable.

You’ll learn:

• How to pace yourself
• How to use modifications to stay safe
• That everyone else is focused on their own journey (not judging yours!)

The biggest win this week? Showing up and giving it your best.

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Week 3: Building Consistency

By Week 3, the workouts will start to feel a bit more familiar. You’ll recognize movement names, know where the equipment is, and feel more at ease in the space.

This is when we start focusing on:

• Consistency over intensity. You don’t need to go 100% every day to make progress. You just need to keep showing up.
• Celebrating small wins. Maybe you add a little weight to your squats, or you finish a workout without stopping. It all counts.
• Learning your rhythm. Mornings or evenings? Three days or four? You’re figuring out what works for your schedule and body.

This is also when we might check in again—adjust your goals, answer questions, and celebrate your momentum.

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Week 4: Confidence Starts to Kick In

By your fourth week, you’ll likely notice something surprising…

You’re not just surviving workouts.
You’re starting to thrive.

The barbell doesn’t feel so awkward.
The coach doesn’t have to cue you every two minutes.
You’re starting to feel stronger, stand taller, breathe easier.

You’ve officially built a foundation—and you’re on your way to real, sustainable results.

Confidence in the gym carries over into your life. And that’s where the magic starts.

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A Few Common Questions We Hear From New Members:

Q: What if I’m out of shape or haven’t worked out in years?
That’s exactly why we’re here. Every workout is scaled to your ability—and we meet you where you’re at.

Q: Will I be sore?
Probably—but the good kind. We’ll help you ease into training, recover well, and avoid overdoing it.

Q: Will I feel out of place?
Only for about 5 minutes. We’re a judgment-free, community-focused gym. Everyone here started somewhere, and you’ll be welcomed with open arms.

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What Makes Cobra Command Different?

• We coach every class. You’re never alone. You’ll always have guidance, feedback, and support.
• We care about progress—not perfection. No one expects you to be elite. We want you to feel empowered, not overwhelmed.
• We offer more than workouts. Nutrition coaching, kids fitness, semi-private training, community events—we’ve got your whole lifestyle covered.

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Your First Step Starts Here:

Whether you’re nervous, excited, or somewhere in between, we’re ready to help you take that first step.

Book your free No-Sweat Intro now to sit down with a coach, talk through your goals, and design a starting plan that works for you.

👉 Click here to schedule your free No-Sweat Intro

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Final Thoughts

The first few weeks in a new fitness program can feel uncertain—but they can also be life-changing.

Here’s the truth:
You don’t need to be fit to start CrossFit.
You start CrossFit to get fit.

We’ll guide you every step of the way.

Let’s do this,
Coach Jill & the Cobra Command Team