All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more.

Intensity is essential for results and is measurable as work divided by time — or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness and body shape.

Be fitter and stronger than you ever thought

Our General CrossFit classes are our everyday classes suitable for committed men and women of all fitness levels and ages. Workouts are constantly varied, scaleable and functional making them suitable for novice through to athlete – weight and intensity is scaled to suit your skills, strength and fitness levels. Classes consist of a warm-up, some skill or strength work, a workout and a stretch or mobility component. Your experienced CrossFit Newmarket Coach will take you through the WOD, providing guidance, support and motivation. Our programming  follows the principles of CrossFit; high intensity functional movement that is constantly varied. This will get you in the best shape of your life, across all aspects of fitness, from strength, power, and endurance, to flexibility, agility, balance, and coordination. CrossFit General classes are open to all members who have completed the Intro Program.

Get to know the lingo

WOD: Workout of the day
MetCon: Metabolic conditioning workout
SCALED: Weights or skill reduced
RXD: As prescribed, no scaling
AMRAP: As many rounds as possilbe
FOR TIME: Time taken to do the WOD
EMOTM: Every minute on the minute

HSPU: Handstand pushup
Pull up
Push up
Muscle up
Personal record
BS: Back squat
OHS: Overhead squat
DL: Deadlift

FS: Front squat
Power clean
PP: Push press
T2B: Toes to bar
C2B: Chest to bar
DU: Double unders (skipping)
TGU: Turkish get up

  2. Show up regularly and work hard EVERY TIME. Always come with a positive attitude. Don’t doubt yourself.
  3. Lateness WILL result in motivational consequences in the form of burpees.
  4. Technique. Consistency. Intensity. In that order, always.
  5. Coaches are the only ones allowed to correct technique and give advice. Cheer and encourage all you like, but leave the coaching to the coaches. If you think someone’s technique looks dicey, notify the coach.
  6. Scaling options will be identified by coaches only. Cutting reps is not a “scaling option” it’s called CHEATING. You are not being smarter by doing less work, you are actually making yourself less fit and you’re also a COCK.
  7. At CrossFit you WILL squat. There WILL be no compromise.
  8. Carelessly dropping weights from great heights may agitate the coaches … you DON’T want to agitate the coaches. DO NOT drop barbells with less than 10kg bumpers on each side unless bodily harm is eminent.
  9. Clean up after yourself. This includes EQUIPMENT, personal belongings, drink bottles, chalk dust, sweat, blood, germs and other DNA.
  10. Log your WOD, it’s important for progression.
  11. Enjoying your achievements is great, but celebrating and cheering for others makes you a true CrossFitter and a legend.
  12. Learn everything you can about CrossFit, the top athletes, the community, the movements and the principles behind it.
  13. You are part of a wonderful community. Embrace it, respect it and give back to it.
  14. We have no time for egos, drama or whining. If you are scared of hard work, sweat, blood and possibly vomit, then CrossFit is not for you.