Programs

CrossFit

Our core program is CrossFit. Each session is 60 minutes in length which will include a structured warm-up, whiteboard talk, workout and cool-down. The workout will include a mix of resistance training and conditioning including gymnastics skills based work, Olympic lifting and a range of cardio and functional movements.

The workouts vary in intensity and length including short, medium and long in duration. We scale every workout to suit your fitness level so you will be challenged physically and mentally in new ways so your body learns to adapt to varying demands.

As you train consistently, you will improve your mobility, strength, power, endurance, speed, coordination and cardiovascular system, to name but a few.

Gymnastics

Keen to lift your game with your gymnastics skills? We offer a specialised 1 hour Gymnastics class at 6.15pm on Thursday evenings.

Each class will focus on 2-3 CrossFit gymnastics movements, including the pull-up and handstand series, muscle-ups, double unders, toes to bar, pistol squats plus more. You will be coached in the key progressions with individualised drills that will help you take your skills to the next level.

Our specialised Gymnastics classes are coached by Mary Marko and are included as part of our standard Adult Unlimited and Punch Card Pack membership plans at no extra cost.

Oly Lifting

Keen to improve your Snatch, Clean and Jerk? We offer a specialised 1 hour Olympic Weightlifting class at 9.30am on Saturday mornings.

Each class will focus on the fundamental positions and concepts of one primary Olympic Weightlifting movement, including the Snatch, Clean or Jerk. We will teach you the drills and coach you in the fundamental accessory work that will help you build toward establishing new levels in your lifting prowess.

Oly lifting classes are coached by Ben Mulder (State and National Weightlifting Athlete) and Affiliate Owner Dan Jackiw (AWF-L1 and CF-L2).

Our specialised Oly lifting classes are included as part of our standard Adult Unlimited and Punch Card Pack membership plans at no extra cost.

Need a lifting program? No problem, for a small cost we offer a number of 8 and 10 week programs that can be customised to your percentages and lifting experience.

Personal Training

If you’re looking for some extra one on one attention, we offer personal training sessions with our team of skilled coaches. Each session is tailored to meet your specific goals, whilst maximising results in the areas that you want to focus on.

We can write periodised training plans, work on specific movements and physical skills including Olympic lifting and gymnastics or focus on rehabilitation following injury or pregnancy.

PT sessions can be held around the clock, based on availability of the coach. Contact us to find out information on pricing and availability.