Starting CrossFit can feel like stepping into a whole new world — barbells flying, people climbing ropes, music cranked to 11. Trust us — we get it. And at CrossFit Bonnie and Clyde here in Colorado Springs, we’ve seen the beginner nerves before. Good news? You’re not alone. Better news? We’re here to help you avoid the most common rookie mistakes and set yourself up for success from day one.

Don’t Make These Mistakes!

There are more than five mistakes that someone new to CrossFit can make, but mistakes are OK — unless you don’t learn anything from them, then what’s the point? Either way, we will be by your side to help you along the way. These are the top 5 mistakes that we see the most:

1. Going Too Hard, Too Fast

Look, we love intensity as much as anyone. But blowing yourself up on Day 1 is the fastest way to burn out or get hurt. Progress in CrossFit is about consistency over time, not smashing one WOD and limping for a week. Scale appropriately, listen to your coaches, and remember — "slow is smooth, smooth is fast."

2. Ignoring Technique

Chasing a heavier barbell without good form? That’s like building a house on sand. Technique first, weight second. Focus on moving well now, and your strength will skyrocket later. Bad habits are way harder to unlearn than doing it right from the start.

3. Skipping Mobility Work

Tight hips, locked shoulders, stiff ankles — these will hold you back more than you think. Dedicate a few minutes every day to mobility work. At CFBC, we’re huge on teaching proper warm-ups and cooldowns because healthy joints equal long-term gains.

4. Comparing Yourself to Everyone Else

The only person you’re competing with is you — yesterday's version of yourself. Everyone in that gym was a beginner once. Stay focused on YOUR journey. Celebrate the small wins — first box jump, first strict push-up, first pull-up — they add up to something massive over time.

5. Poor Nutrition and Recovery

CrossFit is tough. Your body needs fuel to rebuild and recover. Don’t sabotage yourself with junk food and four hours of sleep. At CFBC, we coach nutrition and recovery just like we coach deadlifts — because what you do outside the gym matters as much as what you do inside it.

The Bottom Line

CrossFit can absolutely change your life — IF you approach it smart, patient, and coachable. If you're ready to start your journey the right way, come check us out at CrossFit Bonnie and Clyde.