WHAT DO YOU REALLY GET???

If you are not familiar with CrossFit, you may think that our prices are higher than typical gym memberships.  What do you get from a typical gym membership?  You pay a flat fee to use the equipment.  At CrossFit For Fitness, we program your workouts, instruct movements, scale the workout if necessary, offer nutritional suggestions if requested, and are committed to each client every time you walk in the door.  Our group sessions are the equivalent of semi-personal training . Lets consider that one Personal Training session will cost you an avergae of 60 dollars per session at CrossFit For Fitness you will be trained by one of our experienced CrosssFit Coaches .


Memberships 

 

Platinum    Unlimited @ $65 per week (if you do over 4 sessions lets say 5 this works out to be 13 dollars  a session with 2 Fully Qualified CrossFit Coaches) 

Gold          4 days a week @ $55.00 per week

Silver         3 days a week @ $50.00 per week

Bronze       2 days a week  @ $45.00 per week


ALL MEMBERSHIPS REQUIRE 45 day CANCELATION NOTICE

 

 Open Gym

Unlimited access to CrossFit For Fitness Open Gym hours outside class times. The open Gym membership is for experienced CrossFitters Only

 

Weekly: $33.75 / Monthly: $135

 

FIFO WORKERS

SEE STAFF FOR DETAILS

 

CASUAL DROP IN*

$30 PER SESSION

 

FIFO – unlimited membership

8/6 or 2/2 –$75 per fortnight
2/1 –$50 per fortnight

If your shift pattern is different to this we will assess each situation on a case by case basis.

The CASUAL RATE is intended for Crossfiiters that are visiting CrossFit For Fitness and is not an acceptable ongoing payment method for regular members.

**PRICES MAY BE SUBJECT TO CHANGE.

** ALL MEMBERSHIPS HAVE TRANSACTION/LOADING FEES EXCLUDED

 

If you would like to schedule your FREE intro session please head over to our FREE Trial  page.

 

What is CrossFit??

 

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen (courtesy of crossfit.com)

Why does CrossFit cost more than other gyms?

In a CrossFit gym you receive a trainer who will be with you ever step of the way. They will help with technique, nutrition, goals, and much more. All this is done in a small group setting. You are paying for a trainer/coach not a gym membership.

 

                 Average Personal Training cost-$60/hour

 12/$60 -3 times a week for a month or 12 times per month

=$720      

                                                                                                   =$60 per session                                                

 

                      CrossFit classes per month - 12/$199- 3x per week cost at CrossFit For Fitness or 12 times per month

                                                                                               = 6 month Rate $199

             =$16.58 per session!

 

What is the WOD?

WOD simply means- workout of the day.  Its what our skilled CrossFit trainers have put together to make sure you reach your peak fitness level !

 

What if I can't do the recommended weight or exercise?

One of the greatest skills all of our trainers possess is the ability to scale the workouts to anyone.  We have the ability to train a 20 year old collegiate athlete in the same class as 65 year old couch potato!  All strengths and skill levels are more than welcome! 

 

Are the WOD's enough?  Or should I do more?

If you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary "sport."  If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as "active rest" done at a lower intensity

What are the acronyms and abbreviations used in CrossFit?

 

 AMRAP: As Many Reps (sometimes Rounds)as Possible

 

ATG: Ass to Grass

BP: Bench press

BS: Back squat

BW (or BWT): Body weight

CFT:CrossFit Total - consisting of max squat, press, and deadlift.

CFWU:CrossFit Warm-up

CLN: Clean

C&J: Clean and jerk

C2: Concept II rowing machine

DL: Deadlift

FS: Front squat

GHR(D): Glute ham raise (developer). Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR

GHR(D) Situp: Situp done on the GHR(D) bench.

GPP: General physical preparedness, aka "fitness."

H2H: Hand to hand; refers to Jeff Martone's kettlebell "juggling" techniques (or to combat).

HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.

HSQ: Hang squat (clean or snatch). Start with bar "at the hang," about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position

KB: Kettlebell

KTE: Knees to elbows. Similar to TTBs described below

MetCon: Metabolic Conditioning workout

MP: Military press

MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.

OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.

PC: Power clean

Pd: Pood, weight measure for kettlebells

PR: Personal record

PP: Push press

PSN: Power snatch

PU: Pull-ups, possibly push ups depending on the context

Rep: Repetition. One performance of an exercise.

Rx'd; as Rx'd: As prescribed; as written. WOD done without any adjustments.

RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.

SDHP: Sumo deadlift high pull (see exercise section)

Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3x10, means do 10 reps, rest, repeat, rest, repeat.

SPP: Specific physical preparednesss, aka skill training.

SN: Snatch

SQ: Squat

SS: Starting Strength

Subbed: Substituted. The CORRECT use of "subbed," as in "substituted," is, "I subbed an exercise I can do for one I can't," For example,if you can't do HSPU, you subbed regular pushups. 
Sadly, many illiterate posters get this bass-ackward, and claim that since they can't do HSPU, they subbed HSPU for pushups. D'oh!

TGU: Turkish get-up 

TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.

WOD: Workout of the day 




Whats a Tabata?

  For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals. 




Are kipping pull-ups cheating?

  Short version: NO Kipping allows more work to be done in less time, thus increasing power output. It is also a full-body coordination movement when performed correctly, which applies more functionally to real-life application of pulling skills. Last, but not least, the hip motion of an effective kip mirrors the motion of the olympic lifts/kettlebell swings, adding to it's function as a posterior-chain developer.
WOD simply means- workout of the day.  Its what our skilled CrossFit have put together to make sure you reach your peak fitness level !Use a weight that's manageable to you, or use a percentage of the weight prescribed. Assume the "generic" male crossfitter weighs 80 kgs and the prescribed weight is  40 kg . Thus, you'd pick a weight that's approximately 55% of your bodyweight. If you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary "sport."  If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as "active rest" done at a lower intensity.