CrossFit Old School

Getting Started

Newbie Night (Introductory Class)

The introductory class is required of everyone. It allows you to be in the environment; do a workout and meet the Coaches. Relax... we know it is intimidating so rest easy in knowing we will take good care of you. We promise.

Schedule yourself for a Newbie Class

To sign up for Newbie Night, please email Donna Webster at

*All Newbie Nights (Free Introductory Classes) are held on specific dates that are posted on the main page of the website.


The protocol program is 3 days and mandatory for everyone. This program is an opportunity to be coached by a Level 1 or Level 2 CrossFit Coach where you will learn the very basics of CrossFit as well as gain an understanding of good posture and position.

Protocol Schedule
Day 1 Tuesday 6:15pm
Day 2 Thursday 6:15pm
Day 3 Friday 6:00pm

Cost: $130 - This also includes your first month here at CFOS.

Prior to attending Newbie Night, we recommend you begin drinking half of your body weight in water (ounces) a day. For example, if you weight 200lbs, then you should drink around 100 ounces of water every day.