Your First Month at CrossFit Thao Dien

So, you’ve decided to give CrossFit a try — welcome!

The first month can feel like a big leap, but we’re here to guide you every step of the way.

Here’s what to expect during your first 30 days at CrossFit Thao Dien.

What You’ll Love

1. A Welcoming, International Community: This isn’t your average gym. From day one, you’ll feel the energy of our diverse, social, and supportive community. Whether you're new to Saigon or just new to fitness, you’ll find connection here. Keep an eye out for our social events on Facebook and Instagram. Come and join in!

2. Progress You Can Feel — Fast: Most new members are surprised by how quickly they improve — in strength, endurance, and confidence. That’s the beauty of functional movement and smart programming.

3. Quality Coaching, Personal Attention: Our experienced, international coaching team will guide you from your very first session. Every class is coached, every movement is explained, and you're never left alone to guess.

 What Might Surprise You (and Why It’s a Good Thing)

• Sore Muscles (aka: DOMS) Delayed Onset Muscle Soreness is real — and it’s a sign that your body is adapting. Embrace it. Move gently. Stay consistent. The second week always feels better.

• Weird Words and Acronyms SDHP, HSPU, EMOM, WOD — we speak a strange language at first. Don’t worry: we’ll translate everything, and you’ll be fluent in “CrossFit” in no time.

• The Intensity Yes, you’ll work hard. You’ll be breathless. You’ll sweat. But you’ll never be asked to do more than you’re ready for. Our workouts are scalable, and our community will cheer you on no matter your pace.

How We Guide You – The OnRamp Program

Before jumping into group classes, we recommend that all new members with no experience in CrossFit begin with OnRamp3 or OnRamp5: That’s 3 or 5 personal sessions with one of our expert coaches, designed to introduce you to the movements, techniques, and principles of CrossFit.

You’ll learn how to squat, deadlift, press, scale workouts, and move safely and effectively — all at your own pace.

Once you’ve completed your OnRamp, you’ll join regular group classes with confidence and a solid foundation.This is all part of our long-term approach to training — one that prioritizes safety, learning, and longevity over quick fixes.

The Belt System Benchmark – Progress You Can See

At CrossFit Thao Dien, progress isn’t just a feeling — it’s something you can measure.Once a year, we run our Belt System Benchmark: a series of reference WODs designed to assess your growth across key fitness domains.Each workout is tied to a color-coded “belt” level, giving you clear milestones to work toward — just like in martial arts.It’s fun, motivating, and a powerful reminder of how far you’ve come.Because real fitness isn’t about perfection — it’s about progress.

Our coaches, international knowledge

The coaching team at CrossFit Thao Dien brings together international expertise, passion, and a strong commitment to helping members grow.

• JoJo, co-founder and physiotherapist, leads programming with over a decade of coaching experience and a background in competitive CrossFit.

• Head Coach Magda combines energy and mobility expertise to guide members toward long-term health.

• Gino, with 10+ years in Olympic lifting and functional fitness, focuses on technical excellence.

• Loc, a dedicated Vietnamese coach, inspires others through his passion for fitness and community.

• Shane, a long-time lifter and multi-sport enthusiast, supports newcomers with a calm, knowledgeable approach.

• Sophie, known for her positivity and gymnastics skills, helps athletes push past mental and physical limits.

Together, they form a diverse and motivating team, committed to quality coaching and building a strong fitness community in the heart of Thao Dien.

What Your First Month Looks Like

Week	What Happens
Week 1-2	Meet your new community and learn the movements, build confidence, and get assessed.
Week 2–4	Start tracking your progress and watch you become more confident in your movements.
All Month	You’ll get coaching, feedback, and encouragement every step of the way.

✅ By the End of the Month, You’ll:

• Feel stronger and more capable

• Understand proper technique and form

• Build consistency in training

• Know how to scale workouts for your level

• Become part of a fun, driven, and welcoming community

Your first month at Crossfit will be like nothing you’ve ever experienced, in the best possible way! As said by one of our members, "It's a life changing fitness journey."