You do not need specialist kit to start CrossFit. Most people turn up to their first class in a T-shirt, shorts or leggings and a pair of trainers they already own. That said, shoes in particular can make a real difference once you start lifting, and a few small pieces of kit save a lot of discomfort. Here is what is worth having, and what can wait.
Shoes: the one thing worth getting right
CrossFit mixes lifting, jumping, short runs, rowing and rope climbs. A good training shoe balances all of these, and the most important features are:
- A flat, firm sole. Soft, thick running shoes compress under a barbell, which makes squats and deadlifts feel unstable.
- A low heel-to-toe drop. A small difference between heel and forefoot height keeps you stable in the squat and the deadlift.
- A wide toe box. Room for your toes to spread helps balance.
- Some lateral support. For side-to-side movements and box jumps.
- Durable sides. Rope climbs shred lightweight mesh, which is why dedicated training shoes often have reinforced panels.
Most major sports brands make "cross-training" shoes designed for exactly this mix. Try a few pairs if you can, and wear them for a squat and a short jog in the shop.
Do you need running shoes too?
For the short runs in most workouts (200 m to 800 m), a training shoe is fine. If you start doing long runs, or you are training for something like Hyrox, a separate pair of running shoes for road work is worth it. In an Irish winter, grip on wet footpaths matters as much as cushioning.
Weightlifting shoes
Weightlifting shoes have a raised, rigid heel and a very solid sole. They help many people hit a deeper, more upright squat, and they are useful for Olympic lifts and heavy squats. They are not suitable for running or jumping. Consider them once you are lifting regularly, not on day one.
Clothing
Tops
A fitted T-shirt or vest in a fabric that dries quickly. Loose, baggy tops get caught on the barbell during cleans and flip over your head when you are upside down for handstands.
Bottoms
Shorts or leggings you can squat deeply in without them pulling down or riding up. Do a deep squat in them before buying. Longer leggings or long socks protect the shins during rope climbs and deadlifts, where the bar travels close to the legs.
Layers
Warehouse-style gyms can be cold at the start of an early morning or winter class. Bring a layer for the warm-up that you can take off once things get going.
Accessories: what helps and what can wait
- Water bottle. Essential.
- Small towel. Useful for keeping the rower and your hands dry.
- Skipping rope. Gyms have ropes, but a rope sized to you helps when you start practising double-unders.
- Grips or gloves. Optional. Many people use gymnastics grips for high-rep pull-ups once they get into kipping. Chalk is usually enough at first.
- Knee sleeves. Some people like them for warmth and comfort during squats. They are not a fix for knee pain.
- Weightlifting belt. Not needed for a beginner. Learn to brace your trunk without one first.
- Wrist wraps. Can help in heavy overhead work later on.
Looking after your hands
Calluses are normal. Rips (when a callus tears) are painful and can keep you off the bar for a week. File down thick calluses regularly, keep your hands moisturised and stop high-rep pull-ups or toes-to-bar before the skin tears. If a rip happens, keep it clean and covered until it heals.
Kit for wet and cold days
Many workouts include short runs outside, and in Ireland that often means rain, wind or a cold morning. A light, packable rain jacket or a long-sleeve top is worth keeping in your gym bag for the runs. Change out of wet socks before the next part of the workout so your feet do not slip in your shoes on box jumps or lunges. A spare dry top for the drive home is a small luxury that makes evening winter classes far more pleasant.
Washing and looking after your kit
Technical fabrics hold smells if they sit damp in a bag. Hang kit to dry straight after training, wash it at the temperature on the label, and skip fabric softener, which can reduce how well it wicks sweat. Let shoes dry naturally away from radiators, and loosen the laces fully so the insole can air out.
What not to bring
- Jewellery, especially rings, which can catch on bars and kettlebell handles.
- Brand-new shoes you have never worn.
- Very loose shorts if there will be handstands or rope climbs.
Your first-class checklist
- Flat, stable trainers.
- Fitted top and shorts or leggings you can squat in.
- Long socks or leggings if you expect deadlifts or rope climbs.
- A layer for the warm-up.
- Water and a towel.
Kit matters far less than turning up consistently. For what the sessions themselves involve, read CrossFit for beginners, get familiar with the jargon in CrossFit terms explained, and find a CrossFit gym in Athlone with beginner classes.
Frequently asked questions
- What shoes should I wear to CrossFit?
- A flat, firm training shoe with a low heel-to-toe drop, a wide toe box and some lateral support. Avoid soft, thick running shoes for lifting.
- Can I wear running shoes for CrossFit?
- For your first few classes, yes. Once you start lifting regularly, a flatter, firmer training shoe gives more stability under a barbell.
- Do I need weightlifting shoes for CrossFit?
- Not at first. They help with deep squats and Olympic lifts, but they are not suitable for running or jumping and can wait until you lift regularly.
- Should I wear gloves for CrossFit?
- Gloves are optional. Most people use chalk and look after their calluses; gymnastics grips are popular later for high-rep pull-ups.