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Nearly everyone who walks into TandEm CrossFit in Balcatta for the first time has spent at least a few minutes worrying about the wrong thing. Not the workout. The kit. What do I wear? Do I need special shoes? Will I turn up in the wrong thing and look like I've never done this before?
Here is the honest answer: nobody is looking at your outfit, and you do not need to buy anything before your first session. But a few small choices will make the hour more comfortable, so here's exactly what to wear and bring.
Comfortable, close-fitting activewear that you can move in. That's it. Think about what you'll actually be doing — squatting to the floor, reaching overhead, lying down and getting back up again. Anything that rides up, falls down or gets in the way will annoy you within ten minutes.
Balcatta gets hot in summer and genuinely cold on a 5am winter morning, so layer up on the way in. You'll be peeling something off within the first ten minutes of the warm-up either way.
Your normal trainers are fine to start. You do not need to buy dedicated CrossFit shoes before you've even tried it.
If you already own a pair of running shoes, wear those. The one thing worth knowing is that very soft, highly cushioned running shoes feel a bit unstable under a barbell, because the foam compresses unevenly. It won't stop you doing anything in your first few weeks. Once you've been training a while and you know you're staying, a flatter, firmer training shoe makes lifting feel more solid. Ask a coach then — we'll tell you what we actually wear and why, without trying to sell you anything.
That's the whole list. Everything else — barbells, bumper plates, kettlebells, rowers, bikes, rings, boxes — is already here at 2/76 Erindale Rd.
Gloves, weightlifting belts, wrist wraps, knee sleeves, skipping ropes, lifting straps. All of it has a use eventually. None of it has a use in week one. If you buy gear before you start, you're solving problems you don't have yet.
You also don't need a base level of fitness. Every new member at TandEm starts with Fundamentals — three one-hour sessions, one-on-one with a coach, scheduled around you outside regular class times, for $220. Nobody is watching. You'll learn the movements properly, at your pace, before you ever set foot in a class.
Arrive about ten minutes early so you're not rushing. Use the loo, fill your bottle, say hello. If you're coming to a regular class after Fundamentals, our times are 5am and 6am weekdays, 9:30am Monday, Wednesday and Friday, 5pm Monday to Friday, 6pm Monday to Wednesday, and 7:30am Saturday.
Eat something light an hour or two beforehand if you can — nothing heavy. And if you want a proper feed afterwards, The Wooden Spoon Café shares our premises, with whole-food, paleo and gluten-free options a few steps from the gym floor.
Sort out your week before you sort out your shoes. We recommend a minimum of three sessions a week, and that number matters more than any piece of gear you'll ever own. Training three or more times a week is what lets your body actually adapt — you get stronger, the soreness settles, and you start seeing progress. Training once or twice a week means your body never adjusts, you stay sore, you don't improve, and it becomes very hard to stay motivated. Three is the number that makes it work.
Every workout scales. Whatever is written on the whiteboard can be adjusted to your fitness level, your experience and whatever your body is doing that week — that's the whole point of coaching. You don't need to be fit before you start. You just need to start.
If you're in Balcatta or anywhere across Perth's northern suburbs and you've been circling the idea for a while, come and have a chat with us first. Book your free fitness consultation — no gear required, no workout on the day. Just a conversation about where you're at and where you'd like to get to. You can also call us on 0402 324 368 or email info@tandemcrossfit.com.au.
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