About CrossFit


CrossFit is the most efficient, effective and safe way to achieve fitness. It aims to develop and optimise physical competence in the ten recognised domains of fitness.

These are: Cardiovascular & Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy.


Whether it’s working as a fireman battling raging fires, engaging in combat, playing sports, having the ability to go out and play with your children in the park or just your general physical and mental capabilities, CrossFit will enable you to be a highly functional and capable human being with the ability to live life at a more advanced level than most people.

CrossFit is constantly varied, meaning that you will do a different session each day and condition your body to be ready for anything. You will rarely do the same routine twice, routine is the enemy! It is based on functional exercise because functional movement is the way our bodies were designed to move, functional movements were not invented by anyone and are the way you are meant to move! These functional movements are all executed at high intensity ensuring that you are training to perform at your best. The greatest aspect of high intensity training is that is doesn’t last as long as many traditional programs. Some CrossFit workouts last as little as 5 minutes or less.

The beauty of CrossFit is that anybody can do it, the art of specialising in not specialising does not stop with our programming, it transfers over to CrossFit’s participants as well. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. The same routines are used for elderly individuals with heart disease as are for cage fighters one month out from televised bouts. We scale load and intensity, we don’t change programs.

CrossFit essentially works through three main areas of training, them being metcon (‘cardio”), gymnastics and olympic weightlifting. CrossFit workouts can involve aspects of one, two or all three of these areas. There are literally hundreds, make that thousands, of ways to vary the workouts. We simply change the number of rounds, repetitions, weights, standard for movements etc.

Metcon, or cardio, aspects of routines usually involve (but are certainly no limited to) one or more of running, rowing, skipping or bike riding.

Gymnastic movements used include (but again are not limited to) chin ups, pull ups, squats, dips, push ups, muscle ups, lunges, handstand holds, handstand push ups, ring dips, ring rows, burpees, jumping, levers and many more!

Olympic weightlifting movements include (and again but are not limited to) deadlifts, back squats, cleans, presses including press, push press, push jerk, front squats, overhead squats, snatches, power cleans and power snatches and hang clean and hang snatches.

CrossFit uses numerous pieces of equipment and tools to aid our training. There is a common saying amongst athletes that do CrossFit, and that is “Don’t use machines, become one”. You will not find our athletes using a lat pulldown machine for instance or sitting on a leg curl machine. You will not find a CrossFit gym setup with a 7 in 1 Power Station setup, it’s just not our way. We use but are not limited to barbells, rings, ropes, bars, kettlebells, bands, balls, dumb-bells, GHD (glute ham developer), paralettes, boxes and more!

It is difficult to describe and explain CrossFit in writing in this domain. You need to experience it! It is a total commitment to getting results in the fastest way possible. It is built around a community of motivated people who constantly challenge theories and exercises daily. If a better way to get results in any given exercise is discovered we will embrace that and throw out the old exercise. CrossFit is a commitment to getting results in the most efficient way possible,