Programs/Class descriptions

CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.

Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.

Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.

We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.

A sneak peak at classes



Our On Ramp program is a great place to start. With experienced coaches and a program strategically designed for beginners, you are guaranteed a positive experience. This program entails 3 Sessions in a one on one private session.

Our ‘On – Ramp’ class is tailored to prepare you for participation in our main CrossFit base classes.

CrossFit strength and conditioning

These classes feature a Workout of the Day (W.O.D), and follow our standard 60minute format. Each session will generally entail 4 components, including: Warm-Up; Strength; Conditioning (WOD); Extra credit (midline, mobility, skill, etc). You will learn new skills and become more efficient in movements, from gymnastics to weightlifting, and everything in-between. Prepare to have fun and train hard.

Parents PLUS Prams (P + P):

This is a standard CrossFit strength and conditioning Class, suited for parents with young children. This class is perfect for those parents wanting to get back into their fitness. With facilities that allow you to train hard while your young one/s play safely near by (fully viewable from training area). Open to all CF+ Members of all ability levels.


CrossFit Kids stresses on quality movement through broad and inclusive activities, designed to promote fun fitness. This program is for ages 5 through 14 and focuses on providing kids with the opportunity to excel in their fitness and skill level. PLUS Kids is dedicated to creating a program that has a positive impact helping the kids grown cognitively and physically in all aspects. Empowering them to be the best version of themselves possible.

BB Club (Olympic lifting):

Olympic Lifting classes focus on the efficient execution of the snatch and the clean and jerk in a 1hour class. These dynamic and explosive lifts are strategically programmed to improve accuracy and efficiency under the bar.

L2 (Level 2):

The Advanced classes are suited to those who have built a foundation of strength and body awareness to be able to perform more complex movements and skills more often. These classes will follow a similar structure to the regular CrossFit classes but will involve a greater volume of work and a higher technical demand. Advanced classes are not exclusively for competition athletes, however they will be structured around the competitive CrossFit season. We have created a checklist of movements to determine


These class run each and every morning of the week. They are the same as the standard classes with any adjustments the coaches see fit to allow you to get out of the gym in 45minutes with the allowance to run the hour and still work up a sweet.


This class focuses on improving flexibility and joint range of motion through soft tissue manipulation and various stretching techniques.
(Mobility classes are free to all CF+ membership holders)

Open Gym:

Catch up on what you have missed, practice a new skill, work a weakness or do some mobility.

*Pre-arrangement must be made.

Open Level II CrossFit:

See Open Gym description above, available to Level II members ONLY. Pre-arrangement must be made.

Private Coaching

The benefits of privet Coaching are immeasurable. Working one on one with one of our experienced and dedicated coaches will help you reach goals and improve in areas of weaknesses. The benefits of personal training have proved so effective that it has become a popular service amongst our athletes. With each personal training session, athletes are given individualized homework to be completed before the next personal training session.

Whether you are a novice athlete or someone with experience who is looking for more accuracy, skill and bigger lifts, personal training is a great choice for you.

1 x 60min private Coaching – $75
3 x 60min private Coaching – $202 – Save $23
5 x 60min private Coaching – $330 – Save $45
10 x 60min private Coaching – $640 – Save $110

Private Coaching – Precise Skill sessions

Our Private Coaching Precise skill session is used as a reviser to fast track you into our group classes. This is for people who have experienced CrossFit movements before and will not need the full ‘On Ramp’; this will be at Coaches discretion. Your progress in the skill session will determine weather or not you will need an additional follow up skill session.

60 min Precise Coaching session – $90
60 min Olympic lifting – $90

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