Couch to Crossfitter Challenge

These are optional, but recommended if you are new to CrossFit. You will receive 3 x 1-hour small group sessions where we break down the major movements to ensure that you learn proper technique.

Session 1 : Deadlift, Sumo Deadlift, Snatch, & Overhead Squat.

Session 2 : Overhead Pressing, Clean & Jerk, Front Squat.

Session 3: Gymnastics Basics: hollow & arch positions, kipping, toes to bar, handstand hold, frog hold, ring support, pull-ups or ring rows.

Unlimited access to our classes and open gym sessions gives you tons of options and total flexibility of when to train. Classes run seven days per week and start from 6am Mon-Friday.

Class Types - Our CrossFIt classes are the bread and butter and develop a broad and inclusive fitness but we also offer Specialty Classes for Olympic Lifting, Gymnastic Strength (aka calisthenics), Strength, Conditioning, & Handstands for those who want to hone in on a particular skill.

All of our classes are led by experienced instructors who are passionate about developing the strength and fitness of our members. We will advise you on what weights to choose for each workout and provide you with the version of each exercise that is right for you!

Half Way Meeting - as you approach half way through the challenge you will have a 30 minute catch up with one of our coaches to discuss your progress and receive feedback and advice on how to stay on track and explain coaching cues / remedial exercises to help address any issues with technique.

Nutrition Support - Unsure about your food choices or how much you need to eat? We can provide guidance on how to develop the right nutritional intake to maximise your progress one habit at a time.

Strength & Fitness Testing

Baseline Test - Here we will take a baseline reading of the things we are looking to improve - your strength & fitness. Under the guidance of one of our experienced coaches you will go through a two-part test. This will take place within the first 2-3 weeks depending on your training background.

The first part will test your strength on several compound movements (A. Push, B. Pull, C. Legs).

The second part will test your aerobic & anaerobic energy systems (aka your metabolic conditioning).

Progress Test

At the end of the challenge we’ll repeat the tests that you took at the beginning. The most important change is in how you will feel, but these tests will help you understand the link between “feeling/looking fitter” and the measurable improvements you’ve made in strength & fitness & health markers. This understanding will be an important pillar of your journey going forward.

Once you’ve tasted the benefits of CrossFit and become part of our community we hope you’ll stay and enjoy the benefits for years to come.