CROSSFIT

 

A CrossFit class is typically structured into 4 parts; Warm Up, Skill/Strength Session, Workout of the Day and Cool Downs. The class usually takes an hour in that order respectively and is always led by a coach! A common CrossFit program typically involves a mixture of weightlifting elements; such as deadlifts, squats and presses using the barbells, and/or gymnastics skills; like pull ups, push ups or bar muscle ups together with typical conditioning element like running, rowing or skipping! These elements are mixed up everyday and it usually may/may not involve one or the other so it varies everyday and no routine can be expected. Perfect for everyday athletes who likes to challenge themselves or for someone who is just looking for longevity in their fitness journey! (Also perfect if you’re open to making new goofball friends)

 

frequently asked questions

  • What can I expect in a typical CrossFit class?

A typical CrossFit class lasts for an hour and it involves a coach guiding the group throughout the session. We typically divide the CrossFit class into 4 parts; Warm Up, Skill/Strength Session, Workout Of the Day (WOD) & Cool Down. 

Warm Up is usually short and sweet. Expect your heart rate raising followed a series of dynamic stretches to prime your body for the class. Skill building are usually slotted in during the warm ups! A Skill session usually involves a series of drills/exercises performed at a low intensity with a goal to improve a certain gymnastics skills such as handstand push ups/handstand walks, pull ups, bar/ring muscle ups etc. Whereas, a Strength session will involve heavier weights/barbells, designed to develop your numbers on the compound lifts such as the back squats, deadlifts, bench press, shoulder presses etc. Every time you walk into the class, there will either be a Skill heavy session OR a Strength heavy session after the warm up. And the WOD (Workout Of the Day) is where the exciting part is! This usually consists of 3 of these elements, Monostructural Training, Weightlifting or Gymnastics performed at a high intensity with a time domain, ranging from as short as 5 minutes to as long as 20 minutes. The WODs are programmed weeks ahead, so you will either see a mixture of the 3, or just 2 of it. There will also be a day where you will only see one of it. Cool Down is a part of the class aimed at lowering the heart rate properly and addressing issues on the range of motions through stretches.

 

  • I am not sure if CrossFit is for me. Can I try out one class?

Definitely! A coach can be found leading the class throughout the hour. Worry not, he/she can help you get the most out of your first CrossFit class! However, most CrossFit beginnings kicks off with a Foundations program. We recommend people to go through Foundations before they step into an actual CrossFit class and save your trouble from risking an injury. Click here to find out more about it!

 

  • What is the difference between a CrossFit class and a Bootcamp class?

In our CrossFit class, the workouts are programmed to increase your work capacity. 'Work Capacity' is defined as your ability to move large loads over long distances and doing so as quickly as you can. Over time, you will develop your 10 General Physical Preparedness skills, these are the basic skills, which you will need whenever there is any circumstances in your life that demands your physical ability!

10 GPP skills: Cardiovascular Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Accuracy and Balance.

Read more about General Physical Preparedness, written by Tony Leyland!

 

  • I have a rather extensive sports background. Can I come to the CrossFit class?

Absolutely! then again, we highly recommend everybody who are intending to attend CrossFit classes regularly, to attend the Foundations class and save yourself from scratching your head throughout the class because you have no idea what to do!