Cross•Fit. /’krôs,fit/

noun: trademark

  1. a high-intensity fitness program incorporating elements from several sports and types of exercise.
    “I thought I was strong until I tried to do CrossFit”

I haven’t worked out in a long time. Am I ready for CrossFit?

Yes! Just because you haven’t exercised in a while, doesn’t mean you should not try a class, you are there to get fit after all, aren’t you?

The beauty of CrossFit is that all our movements can be adapted so that you can participate in the workout of the day!

It’s totally normal to be nervous in your first class, that’s why we have our beginner onramp class, where you will meet other nervous beginners.

I'm a tennis player/ runner/ squash player/ rugby player, is CrossFit right for me?

Yes! CrossFit will develop the 10 general components of fitness; cardiovascular/muscular endurance, stamina, strength, flexibility, speed, power, coordination, accuracy, agility and balance, providing a broader athletic base for you as an athlete

Is CrossFit safe?

Your safety is our number one priority. Our coaches will make sure that the basic mechanics of the movements are taught to you and make sure your technique and form are consistent and high quality before they recommend you go heavier.

The easiest way to get injured is to not take the coaches advice on movements.

How often should I do CrossFit?

We recommend at least twice a week. We also know that some of your schedules chop and change regulary.

There will be some weeks where making it to the box just isn’t viable, don’t despair. There will be some weeks where making it to the gym will be easier than others.

Just keep coming!

When can I expect to see results? I want to be fit NOW!

With proper nutrition and regular attendance, you can expect to start feeling and seeing a difference within 30-60 days.

There will be some soreness in the beginning as your muscles adapt to training although this will subside in 3-4 weeks.

It’s your muscles growing!! Your patience will be rewarded.

What is a WOD?

WOD stands for ‘workout of the day’.

What is a Box?

To the person on the street a box is something your new shoes come in, to crossfitters, it’s just what we call the gym.


Crossfitter 1: Hey man, where are your new Nike Metcon’s?

Crossfitter 2: They’re in a box, in the box.

Crossfitter 1: Nice!

Why are WOD’s named after women? (eg Fran, Karen) and Military Personnel? (E.g Murph)

CrossFit founder, Greg Glassman, said “anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a female’s name.”

Other workouts are named after military personnel to honour fallen soldiers.

As a female, I’m worried I’ll get too big

This is a legitimate concern women have. At the end of the day our workouts are designed to burn fat and increase lean muscle mass.

The women and men you see competing in the games are professional athletes that dedicate hours a day to training, they have coaches and personalised nutrition requirements.

Ladies read this article:

What is the class structure like?

Class is one hour. We will start by explaining the upcoming WOD and then doing a warm up, work on mobility, do some movement preparation and the do the WOD.

Stretching will happen to cool down.

How do I know if I’m addicted to CrossFit?

Your CrossFit clothes start to out number your normal clothes. Your Instagram feed is all CrossFit related. You start doing chores ‘For Time’.

You day dream about what the upcoming WOD will be. You love your bruises and callouses, you wear them like a badge of honour.

When you plan your holiday, the first thing you do is to check where the closest box will be.

How can we help you?