Getting Started
Your first day,
step by step.
No surprises. No awkward moments. Just you, our coaches, and a community that genuinely wants you here.
Maximum 14 people per class — you won't get lost in the crowd
WHAT TO BRING
Training shoes — cross-trainers or flat-soled shoes work best. Running shoes are fine for your first session.
Water bottle — we have a tap but bring your own.
Workout gear — whatever you're comfortable moving in.
A towel — optional but handy.
WHAT TO LEAVE AT HOME
The pressure to perform — seriously. You're here to start, not to impress anyone.
Expectations about what you "should" be able to do — everyone starts somewhere.
Any worries about fitting in — our community is genuinely one of the most welcoming you'll find.
“This place is very open to everyone, and you don’t feel judged. That’s what I needed.”
YOUR DAY 1 TIMELINE
Here's exactly what happens when you walk through the door.
We've seen hundreds of people take that first step. The nerves are normal. Here's what you can expect, from the moment you arrive to finishing your first workout.
Before you arrive
1. Book your Intro Month
Head to our timetable and grab any class that suits your schedule. If you're completely new and feeling a little nervous, you might find it easier to start with a quieter class — the 5:30pm session is generally our busiest, so if you'd prefer a smaller room for your first time, any other slot tends to be a bit more relaxed. That said, every class works and our coaches will always look after you regardless of how busy it is.
5–10 minutes early
2. Arrive & introduce yourself
Try to arrive 5–10 minutes before class starts — it makes a real difference on your first day. Walk in and let the coach know it's your first time. They'll take a few minutes to chat about your goals, any injuries or limitations, and make sure you know what the class involves. No forms to fill in, no stressful induction — just a real conversation.
We're at 395B Manukau Rd, Epsom · Free street parking nearby
First 15 minutes of class
3. Warm up with the group
Every class starts with a structured warm-up. This is where you'll start to feel the vibe — friendly, encouraging, a bit of banter. The coach will walk through what's coming up in the session and explain any movements you haven't seen before. You don't need to know what a "WOD" is yet. We'll explain everything.
All movements explained · Modifications for every level
The main workout
4. Your workout, scaled to you
This is the heart of the class. The coach will have already talked to you about scaling — meaning the weights and movements are adjusted to match where you are right now, not where someone else is. You're not competing with anyone in the room except yourself. Everyone does the same workout, but it's adapted to suit each person's current level — the weights, range of motion, or movement itself might look a little different from person to person, and that's completely intentional.
Every workout is scalable · Beginners & experienced welcome · Coach watching your form
After the workout
5. Cool down & meet the crew
The best part. Classes at Propolis don't end with people rushing out the door. There's a cool-down, a bit of stretching, and usually a few minutes of people just talking. This is where the community piece really comes alive. Your coach will check in with you, answer any questions, and help you figure out which classes to hit next during your intro month.