What is Crossfit?

CrossFit is a strength and conditioning program suitable and scaleable for all.

It is a lifestyle characterized by safe, effective exercise and sound nutrition. It can be used to accomplish any goal, from improved health to weight loss to better performance. The program works for everyone—people who are just starting out and people who have trained for years.

Constantly Varied

Our workouts are different every day. We can modify them to help each athlete achieve his or her goals, and they can be adapted for people at any age and level of fitness. Sometimes we repeat a workout, this is a good way to see how far you’ve come since you last did it.


We coach safe, effective and efficient movements similar to those you use every day in life. So what you train for in the gym, will help you in everyday life.

High Intensity

In CrossFit workouts we work within the limits of the individual. We look to challenge you, safely, so that your fitness improves.

“High intensity” can often worry or scare people looking to join. Dont be. High intensity is as individual as you. Everyone will be different, each day will be different. We’re just here to challenge you within your limits.

You Work at Your Level

Whatever your fitness level. Whatever your strength. Whatever your injury or niggle. Whatever your age. We work with you to help your fitness.


World Class Fitness In 100 Words:

  • Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

  • Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds.

  • Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.

  • Routine is the enemy.

  • Keep workouts short and intense.

  • Regularly learn and play new sports.

The 10 General Physical Skills

If your goal is optimum physical competence then all the general physical skills must be considered:

  1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.

  2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

  3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

  4. Flexibility - the ability to maximize the range of motion at a given joint.

  5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

  6. Speed - The ability to minimize the time cycle of a repeated movement.

  7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

  8. Agility - The ability to minimize transition time from one movement pattern to another.

  9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.

  10. Accuracy - The ability to control movement in a given direction or at a given intensity.