28 Day Kickstart

Your first month at CrossFit Leiden

You don't just 'start with classes'. You start with a plan. With a fixed group. With coaches who know your name.

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What the Kickstart looks like

🗓️

4 weeks

Fixed structure, clear rhythm

📅

3x per week

Monday, Wednesday, Friday

👥

Max 5 per group

Personal attention from your coach

💬

Daily guidance

Nutrition & accountability with coach Annie

Monday & Wednesday

Small Group with coach Max. Lots of personal attention, technique, and progression.

Friday

Flex Friday with coach Jeff or Rochelle. Community, fun, and your friends can join.

Three people, one Kickstart

Everyone starts with a different story. This is how Lisa, Martin and Sophie experienced their first 28 days.

L

Lisa, 38

Complete beginner

Hasn't exercised in ten years. Busy with work and two kids. Thought CrossFit wasn't for her.

M

Martin, 52

History of injuries

Has had back and shoulder issues for years. His physio said: you need to move more. But he was afraid of making it worse.

S

Sophie, 34

Experienced athlete

Has run and trained at gyms for years. Missed personal attention and a group to belong to.

Your first month, week by week

1

Week 1 – You land

Monday you walk in. Your group consists of a maximum of five people. Everyone is new. Everyone is nervous.

Coach Max introduces you to the basics: how do you move safely, what is a squat, how do you hold a barbell, how does a workout work. No rush. No pressure.

Wednesday you repeat and build a little. Friday you join Flex Friday. Friends can come along. The atmosphere is relaxed and fun. You immediately notice: this isn't a cold gym. This feels warm.

Nutrition starts right away too

Coach Annie guides you daily through a simple check-in: how many steps have you taken, did you hit your nutrition target, what went well today. No essays. No complicated plans. An 11-year-old could fill this in.

"I was so nervous I almost didn't go three times. But Max put me at ease right away. He explained everything like it was the most normal thing in the world. After the first class I thought: why didn't I do this sooner?"

Lisa, 38

"Max asked about my shoulder and back right away. For every exercise I got a modified version. I didn't have to skip anything. That was exactly the reassurance I needed."

Martin, 52

"I expected a standard group class, but the attention to technique was much deeper than I was used to. Max corrected things I'd been carrying around for years. This is not a checkbox gym."

Sophie, 34

2

Week 2 – You feel confidence

You see the same people again. You already know their names. In the small group you get a lot of personal feedback, technique keeps improving, and you dare to ask questions.

In the group app you help each other: recipe ideas, motivation, small victories. And Annie keeps you accountable. Not strict. Not on top of you. She's supportive. She helps you reflect. She celebrates your wins.

Friday feels less daunting than last week. You recognise faces. You already feel part of something.

"I already knew everyone by name. We had a group app and shared recipes. It didn't feel like 'going to the gym' anymore. It felt like meeting up with people going through the same thing as you."

Lisa, 38

"My back already felt different after the first week. Not pain-free, but looser. And Annie sent me a message about how to stretch at home. You don't expect that."

Martin, 52

"The nutrition guidance surprised me most. I thought I ate healthily, but Annie showed me I was consistently eating too little protein. Simple adjustment, big difference."

Sophie, 34

3

Week 3 – You notice a difference

You move with more confidence. Your technique is better. You know how to scale. You choose your weight more deliberately. You understand how a workout is built. You feel yourself getting stronger.

Nutrition is starting to happen automatically. More protein. More steps. More structure.

Your 1-on-1 moment with Annie helps you adjust. What's working? What can be better? You learn to make choices that stick.

"I noticed I was automatically eating better. Not because I had to, but because I felt it was working. And in training I still scale, but I now know what I'm doing. That feeling is priceless."

Lisa, 38

"I chose my own weight for the first time without asking Max. I know my body again. And best of all: I haven't taken any painkillers this week."

Martin, 52

"At a normal gym I would have been bored after three weeks. Here every workout is different and the coaching gets more specific. They really see what you need to work on."

Sophie, 34

4

Week 4 – You belong

Now something beautiful happens. You know multiple coaches. You know people outside your own group. You understand how the gym works. You know where everything is.

Your energy is higher. Your posture changes. Climbing stairs feels easier.

And perhaps most importantly: you feel at home.

"My husband said: you're a different person. More energy, better mood, and I sleep like a log. I signed up for a full membership. This is mine now."

Lisa, 38

"I told my physio what I've been doing. She was pleasantly surprised. My shoulder isn't healed, but I move better, stand steadier, and have regained confidence in my body."

Martin, 52

"I now know half the box by name. Not just my Kickstart group, but also people from the regular classes. This is the community I was missing. I'm not going anywhere."

Sophie, 34

What you have after 28 days

✓You know multiple coaches
✓You have a fixed group you started with
✓You've already experienced a lot of community
✓Your nutrition has improved
✓You are stronger
✓You are more consistent

"I came in as someone who thought she wasn't athletic. I leave as someone who trains three times a week and doesn't want to miss it."

Lisa, 38

"I came in with pain and doubt. I leave with less pain, more confidence, and a group of people who know me."

Martin, 52

"I came in knowing how to train. I leave knowing how to become part of something."

Sophie, 34

But honestly. It's just the beginning. The Kickstart isn't the destination. It's the start of something that lasts.

Why this works

You don't start alone. You start together.

📅 Structure
👤 Personal attention
👥 Community
📞 Daily guidance

That's the difference between 'doing a trial class' and truly building a new habit.

Want to know if this suits you?

Book an introduction. Come in. Feel the atmosphere. Then we talk.

Your First 28 Days at CrossFit Leiden – Week by Week