CLASSES

WHAT TO EXPECT

Training alongside others provides the perfect environment to have fun whilst progressing your training. Our team of coaches make sure you get the individual attention you need to get you from where you are to where you want to be.

All our group classes are progressive, ensuring that all our athletes continuously improve. All classes are programmed by our highly qualified and experienced trainers and coaches.

CrossFit

Each of CrossFit classes usually has a strength and/or skill block with an additional conditioning workout. The class is an hour long and includes a specific warm up as preparation for the movements in the workout. We use a mix of olympic weightlifting exercises and accessory lifts as the basis for our strength programme and these will be coupled with body weight movements to form the conditioning piece.

The loads selected and the choice of movements will be guided for you by our experienced coaches. This ensures that each athlete receives the correct stimulus with weights being increased over time and more complex movements added as the athlete progresses

Due to the high skill nature of some of the movements we require all our CrossFit athletes to complete and induction by one of our coaches or have CrossFit experience gained at another gym.

 
Interval Weight Training (IWT)

Interval Weight Training is a highly sophisticated and effective means of multi-variable cross-training to optimise performance. The class is designed to optimise fat loss and improve work capacity. Mixing simple weight training (presses, deadlifts, rows) with high intensity anaerobic (without oxygen) intervals (ski/bike/run/row) forces the body to exhaust glycogen stores which allow an increase in the amount of oxygen that can be consumed post exercise. Through the proper selection and manipulation of intensity (load, intensity, volume, and frequency of training) an extremely high level of fitness can be achieved.

The class is 1 hour long and includes a cardiovascular warm up with some movement preparation. No induction is required for this class.

 

 
General Physical Preparation (GPP)

As the name suggests the General Physical Preparedness class is a non-specialised training program, suitable for all fitness levels. Designed to promote movement efficiency during training, as well as helping create a quality movement patterns that may be used day to day, our GPP class builds an exceptional general work capacity across energy systems, time and movement domains.

The class utilising functional movements; both body weight and weightlifting using include dumbbells, kettlebells, medicine balls and dballs so the intensity can be adjusted for the individual athlete.

The class is an hour long and includes a warm up, movement coaching and a conditioning workout. No induction is required for this class, all the movements will be coached during class.

 
Strength (STR)

Ou Strength (STR) class is dedicated to improving absolute strength, power and strength endurance. Over a period of weeks we transition through each of these 3 phases initially building strength, then focussing on delivering that power and finally improving all round work capacity or endurance.

During the class we squat is all of its forms, press, deadlift, pulling and all the accessory movements you'd expect to find in a solid strength programme.

The class is an hour long, with warmup, usually two main lifting blocks and a finisher for conditioning. This class does not require and induction, all the movements will be coached during class,

 
Energy System Development (ESD)

Energy System Development (ESD) sessions are comprised of interval work on the ski/rower/bike/running. This works in conjunction with the strength (STR) cycle to increase power, speed and VO2 Max.

This means improving your overall work capacity, enabling you to work harder and stronger, whilst improving your ability to recover from extended work and remain focused on the task at hand.

The class varies in duration due to the structure of the intervals but is no longer than an hour. The class comprises a warm up with some mobility work prior to main workout. The coach provides guidance on the RPE (Rate of Perceived Exertion) level demanded by the target stimulus for each workout. No induction is required for the class.