Arrive 10-15mins early so that you can meet your coach and get checked-in.

Your coach will provide you a tour of the gym, so you know exactly where you can find all the equipment you need for the day’s workout.

Then it's Class Briefing.

Your coach will talk you through the workout for the day, this will include a demo of the exercises to be performed. They will also discuss variations to movements, weight ranges and rep ranges so that the workout is suitable.

Warm-up

Our warm-ups are designed to prime your body for the upcoming workout. Warm-ups usually take 10 mins.

Workout

Our workouts usually have 2 parts.

Part 1:

This will be a lifting session or a skill-based session. All lifting sessions include compound movements. Our lifting sessions are carefully planned out throughout the week, so you maximise your opportunity for development.

Our skill sessions include learning and practicing gymnastics skills, like handstands, pull ups, rope climbs and body positioning through kipping movements like toes to bar or muscle ups for the more advanced.

Part 2:

This part of the session is where we tackle the Workout of the Day, typically known as the WOD. WOD’s are constantly varied functional movements, performed at high intensity. Wod’s will always vary and can include and three of the below:

-Lifting movements

-Conditioning

-Gymnastics

High 5’s and pack-up!

After class, your Coach will be available for questions, feedback and for general banter. We love a good post workout chat.

We are located on the west side of Altona, in an industrial park off Maidstone Street. You can see our exact location here.

You should wear comfortable workout clothes, a towel and water. And of course a great attitude and energy!

Absolutely. Our coaches will teach you the movements and help you understand how the workouts work. Everything can be scaled to your ability.

Our CrossFit classes run for approximately 55 minutes and include coaching, warm-up, strength/skill work, the workout and a cool down.

CrossFit combines strength, conditioning, gymnastics, weightlifting and functional movements. Our weightlifting classes focus specifically on Olympic lifting technique, strength and skill.

Yes, we have a 7 day trial that is $30, and gives you access to all classes. Head to our Memberships page and click the link.

Yes.

You don't need to be the strongest, fittest or most experienced person in the room. You don't need to know what you're doing before you start. You just need to be willing to give it a go. We'll take care of the rest.