If you’re new to CrossFit—or just peeking into a class from the outside—you might wonder:

“How on earth can one coach keep 12 people safe when they’re all swinging barbells around… especially with something as complex as a snatch?”

It’s a fair question. Olympic lifting isn’t simple—and neither are gymnastics. And yet, every day in CrossFit gyms around the world, experienced coaches safely and effectively guide large groups (sometimes with 30 or more people!) through technical movements.

As I continue my coaching journey, I’ve learned a whole lot is happening behind the scenes—and during class—to make it all work. Here’s how our coaches do it.

1. Everyone Starts with Onboarding

Nobody just walks into class and picks up a barbell (or attempts a handstand walk). Every new athlete at Empower goes through an 8-class onboarding program before joining group classes.

In onboarding, you’ll learn the fundamentals: how to squat, press, deadlift, clean, and move with control. You’ll even spend a little time upside down—whether on the GHD or in a pike position against the wall—to get a feel for inversion.

By the time someone joins a group class, they already understand the basic mechanics we’re looking for. They’re not starting from scratch—they’re building on a solid foundation.

2. Personal Training Keeps The Foundation Strong

The learning doesn’t stop once you join the group.

Our Champions group membership includes regular personal training sessions. These one-on-ones give you a chance to work on specific skills, overcome mobility challenges, or pursue strength goals—with focused support tailored to your needs.

3. Warm-Ups Are Sneaky Assessments in Disguise

Think your warm-up is just about getting your heart rate up? Think again.

As you move through squats, shoulder openers, or other drills, your coach is already scanning the room—watching how you move, checking for red flags, and identifying anything that might need attention before you pick up a barbell.

It’s one of our best tools for keeping athletes safe.

And while it might look like the coach is just standing there, trust us: we’re running a full-body Sherlock Holmes investigation. In gym shoes.

4. Progressions: We Teach It Like It’s the First Time (Every Time)

No one expects you to remember how to snatch perfectly just because you did it once two months ago.

Every time a complex lift or movement comes up in class, we walk you through a structured teaching progression using the “Tell, Show, Do” method.

Let’s say we’re doing a push press. The progression would be:

• Dip and hold

• Dip-drive, slow

• Dip-drive, fast

• Push press

We explain it, we demo it, then you do it—with coaching every step of the way.

Watch an example here:

These progressions refresh your memory and activate your muscle memory—helping you move better, more confidently, and more safely.

5. Coaches Know What to Look For

In CrossFit Level 1 training and beyond, coaches learn to identify the most common faults for all movements.

That means even in a room of 12 (or more), we know what to watch for—during setup, execution, and recovery—and we’re ready to step in with a cue or correction right when you need it.

We’re like lifeguards. But instead of whistles, we call out things like:

“Heels down!”

“Bar close to the body!”

“Brace before you lift!”

6. We Know Our Athletes

Empower is a tight-knit community. That means coaches get to know you—how you move, where you tend to struggle, and what kind of cue actually clicks for you.

So when we say “knees out” or “get tall in the pull,” it’s not a random shout across the gym. It’s feedback that’s tailored to you.

It’s Not Magic. It’s Coaching.

From the outside, group CrossFit classes might look like chaos. But there’s actually a system behind the scenes: thoughtful onboarding, structured coaching, smart progressions, and individualized attention.

That’s how one coach can lead a room of 12 or more people through even complex workouts safely and effectively—and help each of them grow stronger in the process.

Have questions about our coaching process or how to get started? Just ask—we’re always happy to talk.

The workout for Monday, July 21

Today is a make up day! Try a WOD that you missed or work on some skills:

#1: 10 x 200 m run

10 x 200-meter sprints

Note down time used for each round.

Scheme suggestion:

Very confident on cardio: E2MOM (every 2 min finish one 200 m sprint)
Not that insensitive running scheme: E3MOM (every 3 min finish one 200 m sprint)
The same scheme applies to other cardio equipment

#2: TGU-GHD-KB OHS

Complete as many rounds as possible in 15 min of:

20 KB TGU @1/1.5 pood
30 GHD sit-ups
40 KB single-arm OHS @1/1.5 pood
30 GHD sit-ups 

Notes:

1 pood is 36 lb; 1.5 pood is 54 lb.

Split reps of TGU & OHS between left & right hand evenly using any rep scheme you prefer

#3: Eva

RX:

5 rounds for time

800-meter Run
30 Kettlebell Swings (2/1.5 pood)
30 Pull-Ups

Partner Eva option:

With groups of two, perform:

5 rounds of:

800-meter run (running together)
30 KB swings (24/16 kg) (divide reps as you see fit)
30 Pull-ups (divide reps as you see fit)

Note: For the pull-ups and KB swings, one partner works while the other rests.

Intermediate | Masters 55+:

4 Rounds for Time

800-meter Run
30 Kettlebell Swings (24/16 kg)
30 Pull-Ups

Beginner:

5 Rounds for Time

200-meter Jog | 600-meter bike | 200-meter ski erg | 400-meter row
20 Russian Kettlebell Swings (16/12 kg)
20 Banded pull-ups/jumping pull-ups/ring rows

#4: Or try something different

Wide grip deadlift

60% of 1 rep max, 4 reps, 2 sets
70% of 1 rep max, 3 reps, 2 sets
80% of 1 rep max, 2 reps, 4 sets

3 min window for each set. If needed, can use a 4 min window for the last 4 sets.

Note: 1 rep max of your wide grip DL. It is about 80% of your regular deadlift weight.