How does your CrossFit Gym work?

At AFSCrossFit we believe that your fitness journey is fraught with danger and temptations. We endeavour to not only deliver excellent sessions that torch Fat, build Strength and increase your Cardiovascular Fitness, but also deliver Accountability and Nutrition coaching to ensure that you get to your fitness goals.

Our Sessions are run in groups, capped at 10 or 15 people dependent on the type of class. There is a set warm up followed by a set workout. All movements are demonstrated and coached, with time spent learning the correct techniques. The group performs the workout together, creating a tremendous feeling of camaraderie and community. Workouts are also universally scalable, meaning people of any age and ability will all be working out alongside each other. As a member you get a great sense of achievement from completing a workout and you’ll make friends along the way.

How do I get Started?

The best way to get started with us is to signup for our 6 Week Transformation Bootcamp. This package gives you everything you need to start your fitness journey with us. We run 3 sessions per week, provide nutrition coaching and you will have a dedicated Accountability coach throughout to make sure you are sticking to the program.

Throughout the 6 weeks you will be introduced to all the fundamental exercises of Squats, Deadlifts, and Presses as well as an array of bodyweight exercises such as Press Ups, Sit Ups and Lunges. There will also be a mixture of cardio exercises thrown in but essentially all the workouts are geared towards making workouts which are accessible for beginners but still challenging enough to get you the results you want.

If you have experience of CrossFit and want to jump straight in then head to our Membership Page and sign up.

What is a WOD?

If you’ve heard people talk about CrossFit, you’ll have heard the term ‘WOD’. The WOD is the Workout Of the Day, and is used to describe the specific movement and exercises each CrossFit class will be doing. The WOD consists of constantly varied, functional movements executed at high intensity. These workouts usually last 10-20 minutes, but can be as short as 5 minutes or even over 30 minutes. You never know what you’re going to get!

What Cardio do you do at CrossFit?

Most mainstream gyms and health clubs will programme clients a standard workout comprising isolation movements and extended aerobic sessions, promoting the benefits of cardio. At AFSCrossFit, we do things differently. Which is why we get results. CrossFit uses compound, functional movements and short, high intensity sessions, interspersed with longer duration efforts. These movements and intensity levels have been scientifically proven to be noticeably more effective than standard cardio routines at achieving desired fitness results.

We are one of the only CrossFit gyms to offer an Interval based cardio class using your heart rate zones to improve your Vo2Max. After completing a Fitness Test using the PNOE metabolic analysis equipment you will know exactly what you need to do to get fit.

Is CrossFit hard? I don’t think I’m fit enough...

The beauty of CrossFit is that it can be scaled to meet the abilities of anyone, allowing them to still work at an intensity relative to them. The workouts are tough, but can be adjusted to suit all fitness and ability levels, from elite athletes to retirees. We scale workouts, we don’t change them. Whoever you are, whatever you do, you are capable of CrossFit. CrossFit training is unparalleled in its effectiveness but is always to be approached progressively. The key ingredient to success here is real commitment. We won’t push you to do anything you don’t want to do but we will show you how you can achieve what you didn’t think was possible.

WILL CROSSFIT HELP ME LOSE WEIGHT?

The movements and intensity offered by CrossFit demand more physically than traditional gym routines and, therefore, you will burn significantly more energy in a shorter period of time. If you are also following a healthy diet, over time you will naturally become leaner. If you train like an athlete and eat like an athlete, it is no great surprise that CrossFitters start to look like athletes. Weight loss is not a specific aim of the CrossFit programme but is certainly a welcome side-effect and something we can help with.

If weight loss is your goal then please check out our Transformation Page for information on our 6 Week Transformation Package.

HOW LONG ARE CROSSFIT CLASSES?

CrossFit classes are an hour long and made up of three main sections. First there is a programmed warm up, followed by a more detailed review of the movements and a chance to work on individual skills or techniques (known as ‘tekkers’). We then finish off with a group workout (or WOD). The final workouts vary in length but are usually within the 10-20 minute time frame.

WHAT SHOULD I WEAR TO DO CROSSFIT?

Anything that’s comfortable and allows you to move freely. Boardies, Shorts, 3 quarter length pants, joggers, vest tops, t-shirts, hoodies. Layers are a good option, tight trousers (unless they have lycra in them) are not.