What is CrossFit




CrossFit is a strength and conditioning programme built on constantly varied, if not randomised, functional movements executed at high intensity’ – CrossFit Founder Greg Glassman.


Put simply – our Gym is not your normal Gym. We will get you fitter, faster and stronger using high intensity programmes which are designed to challenge and push you outside of your comfort zone. Our programmes are always changing so your body and your mind will never be bored. We use movements which are natural and effective and will deliver results.


You won’t see any machines in our gym – we use functional exercise movements using equipment to mimic everyday life and use multiple muscle groups so you get more ‘bang for your buck’.


CrossFit is the Sport of Fitness – a core strength and conditioning programme that will get you results.


There are 10 physical competencies in fitness that CrossFit programmes are designed to enhance:


  • Cardiovascular and Respiratory Endurance

  • Stamina

  • Strength

  • Flexibility

  • Power

  • Speed

  • Coordination

  • Agility

  • Balance

  • Accuracy


All of these attributes combined will deliver you the fit, healthy and strong body and mind that you deserve.

Class numbers are kept small to ensure you get the coaching you need to achieve your goals.


What about Nutrition?

What food and drink you put into your body has a HUGE impact on your health and wellbeing.

Put garbage into your body and you’ll feel sluggish and not happy in yourself. Feed your body with the food it was designed to absorb efficiently and you’ll feel and perform at 110%.


Base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch and NO sugar. Avoid high glycemic carbohydrates that raise the blood sugar too quickly, eg rice, bread, lollies, potatoes and processed carbohydrates.


Follow this link to read more about nutrition:



Frequently asked Questions

Are the chances of injury more if I do CrossFit rather than normal exercise?
There’s always a risk of injury with anything you do in life. To limit the risk of injury we ensure a good warmup and cooldown are included in the classes and our coaches will ensure you’re doing the correct form.


Am I fit enough to do CrossFit?

We cater for ALL levels of fitness at WOF Crossfit. You don’t need to be an athlete to come to classes. Exercises can be scaled back and modified to suit any individual no matter your age, shape or size.


Who has benefited from CrossFit?

A HUGE range of people have benefited from CrossFit – from professional athletes to the sedentary, overweight or elderly and everyone in between. Everyone can benefit and change their lives for the better by introducing CrossFit into their lives.


What does WOD mean?

Workout of the Day – this is the exercise programme we have scheduled for the class on a given day. You will hear the term WOD a lot!


What does AMRAP mean?

AMRAP stands for As Many Rounds As Possible. There could be a workout that is set for say 20 minutes and you have to complete as many of those exercises in that set period of time.


How many times a week should I do a CrossFit class?

The recommended minimum amount of times you should train is 3 times a week to really benefit physically. 5 times a week is ideal.