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Constantly varied: Do something different every day

We do kettle bell swings, barbells complexes, dumbbell thrusters. We do back squats, front squats, OH squats and deadlifts. We run, row, crawl and jump up on and over things. We skip, do push-ups, pull-ups and play on monkey bars. We swing sledgehammers, drag sleds and slam dead balls. We do muscle-ups, snatches, clean and jerks and handstand push-ups.

We believe that training a wide variety of different movements increases your ability to do the known and unknown tasks that you may encounter on a daily basis.

Functional Movements: The stuff you do every day

Functional movements are movements that you use every day - we focus on the squat as the foundation movement and yes, we squat to below parallel. That may not happen on your first session but we think it's something worth working towards. You use it when you get out of a bed in the morning and every single time you get off the toilet. 

Watch a 2 year old go pick up a toy and you'll witness a perfect squat. Somewhere along the way we forgot how to move properly. We'll spend time teaching you how to do that again or perhaps, for the very first time.

It doesn't matter if you're a fire fighter attending the scene of an accident or a soccer mum carrying her groceries to the car. It's the things we do in the gym on a daily basis that prepare you for whatever life has in store for you.

You guys don't use machines… is that safe?

There are no machines in our gym because we think that your body should stabilise your own movements. We believe in compound, multi-joint, multi-muscle movements over isolated single joint/single muscle movements (eg. body building) So chin-ups over bicep curls and back squats over a leg press -> Don't use machines become one ;)

High intensity: It's all relative

Intensity is the key to results and it's why CrossFit is one of the most effective methodol

Intensity can come from a lifting a heavy weight or from lifting a lighter weight for more repetitions. It can come from a sustained effort or it can come from short, fast-paced effort

Most importantly intensity is relative. Eg. What may be intense for a well conditioned athlete will be different to a pregnant woman in her second trimester (and yes, we train both…) 

Your safety is our first priority so we'll teach you how to move properly before we load you up with substantial weight. We'll make sure that you're moving well on a consistent basis before we introduce you to anything like intensity 

Mechanics first -> Consistency second -> and Intensity last