Class Descriptions


Without the use of a barbell, these classes offer an alternative to traditional Crossfit .  The WODs are a little longer and focus more on body weight movements and gymnastic strength.

Adaptive Classes

Adaptive classes are designed for athletes with various types of disabilities where we modify Crossfit workouts to each individual athlete’s capability.

Competitors Class

Advanced Crossfit class for the athlete looking to enhance their competitive capacity. This is a NON-SCALEABLE RX class.





The aim of the ON RAMP is to expose you to the 9 fundamental movements used in CrossFit and to work on your skill development. We will prepare you to enter the CrossFit classes knowing that you can confidently carry out the movement safely andefficiently.

NO gym experience necessary!. This class is for anyone who has ever thought or wanted to try CrossFit. These are learning session to teach proper technique. You are not expected to preform anything you are not able to.  It’s scaled to every individual’s skill level.

The 9 fundamental movements of CrossFit are:

  1. The Squat
  2. The Front Squat
  3. The Overhead Squat
  4. The Press
  5. The Push Press
  6. The Push Jerk
  7. The Sumo Deadlift High Pull
  8. The Deadlift
  9. The Medicine Ball Clean

These are just the basic movements; we will also be teaching you Kettlebell skills for conditioning, gymnastic skills for midline stability.

We guarantee you will see a significant improvement in your performance from your first session to your last.

On completion of the ‘ON RAMP’ you are free to attend any  CrossFit class.

Once you have completed the ON RAMP you can take part in the CrossFit group classes. Group training is excellent for motivation and you will always push harder training together than what you will training alone.

A typical CrossFit class will consist of the following:

* Warm up

* Skill/Strength work

* Talk through the WOD with scaling options

* WOD (workout of the day) published daily

* Cool down stretching

Remember the WOD is scalable to your ability/skill level so no matter what you always get a good  workout.