What We Offer

CrossFit Foundations

All new CrossFit clients must complete the CrossFit Foundations Program before moving on to general CrossFit classes. CrossFit Foundations is a four-session training course that teaches the functional movements that set CrossFit apart from many other training programs.  We want to ensure you are getting the safest most effective workout possible, it’s also a great opportunity to get to know others in our CrossFit community. We will also provide instruction in Olympic and power lifting, various gymnastic movements as well as nutrition for fitness during the sessions. Classes are restricted to a small group ensuring you get optimal attention during the sessions. *Classes are subject to booking.

CrossFit

Our open CrossFit classes are the next step after you have completed the Foundations program. The CrossFit Merciless website publishes the Workout Of the Day (WOD)  making it easy for all our athletes to follow our program even if you can’t make it down to the gym on a given day. You are coached through a warm up, followed by skill/strength movements and the daily WOD. The daily WOD consists of the constantly varied functional movements taught in the Foundations Program, performed at high intensity, however they can be scaled for any level of strength or fitness. You’ll receive extensive coaching to ensure safety, form, and maximum effort. Classes run from Monday to Saturday and we advise that you follow the recommended CrossFit training regiment of training 3 days ON 1 day OFF (or 2 days ON 1 day OFF to begin with). It is imperative you allow yourself time to recover between workouts and give your body ‘rest days’.

CrossFit Juniors

CrossFit Juniors is a program designed especially for youth. We want to set the foundation for your child or teen to experience the benefits of life long fitness. By making our program simple and fun, your child will learn basic coordination, body control, and safe exercise. They will be mentally and physically challenged and love fitness.  We provide a broad, general, and inclusive fitness program that has children running, jumping, pushing, pulling, throwing, climbing, and lifting effectively and safely. Our CrossFit Juniors Program is ideal for all children and teens under 16, regardless of ability, athleticism or experience. *Classes are subject to booking.

  • CrossFit Juniors can experience:
    • Maintaining a healthy body weight and healthy bones, muscles, and joints.
    • Having higher self-esteem and confidence.
    • Greater attention span and focus, so they’ll do better in school.
    • Decreasing their risk of Type II Diabetes and other diseases related to obesity and inactivity.
    • Adopting a healthy habit that will last a lifetime.

Our CrossFit Juniors classes are taught by professional and experienced instructors. All coaches that will be working with your children are certified trainers, hold First Aid certifications and have a Working with Children’s card.

CrossFit Mums & Bubs

Bring your babies or toddlers along to a twice weekly class for expectant and new mums. We focus on developing strength and fitness with reduced intensity while still maintaining musculoskeletal balance and ease of movement. We offer CrossFit Mums & Bubs workouts, scaled for all three trimesters and post-partum women. Wether you have already been doing CrossFit workouts, or wish to start, we can help you to maintain fitness or shed your post-partum baby weight. *Classes are subject to booking.

  • Studies have shown that mother’s who follow an exercise program while pregnant:
    • Tend to have shorter, less complicated labors
    • Experience fewer colds and other respiratory viruses
    • Experience a decrease in the common discomforts of pregnancy
    • Gain less weight during pregnancy
    • Return to their pre-pregnancy weight sooner than less active women
    • Have more energy during their pregnancies and recover faster following delivery
  • Babies of exercising mums:
    • Are better able to handle the stress of labor and delivery
    • Adapt to the environment outside the womb more quickly
    • Sleep through the night sooner
    • Are better able to self-calm

Full Contact Fitness

Full Contact Fitness classes run synchronously with some of our CrossFit classes. They are much like our regular CrossFit classes however they also incorporate additional exercises that translate to movements used by fighters in the ring, on the mat and in the cage. Full Contact Fitness classes can be taken by any of our CrossFit athletes who have completed the Foundations Program. In fact some sessions you may not even notice the difference, and other times you might be introduced to a new movement or piece of equipment. Full Contact Fitness sessions also offer specialist periodised programs and workouts for amateur, semi-pro and pro fighters who are preparing for upcoming matches. If you require fight preparation, arrange a time to speak to one of our coaches prior so that we can tailor your work outs based on your current training schedule and timeline till your next fight. For those taking open CrossFit classes, these sessions can be incorporated as part of your 3 days-ON and 1 day-OFF training regiment. For fighters who are undertaking these sessions in addition to a full schedule of other fight technique classes/sparring sessions etc we recommend 2 to 3 sessions spread over each week.

 

Personal Training

Our trainers specialise in sport specific training, general physical preparedness, weight loss, body composition, injury prevention and rehabilitation. Our personal training is supportive and structured and our trainers have a vast range of knowledge and experience. They are experts in guiding those who are new to exercise begin their journey to life long fitness. We believe in giving you the knowledge and tools to ensure your own success, providing the foundations for your personal development in all aspects of health and fitness. Our one-on-one sessions are suitable even for experienced athletes; if you want exclusive fight preparation sessions, or desire to take your fitness to the next level, or even just want coaching on a specific weakness – our trainers will work with you to help you to achieve your goals. Contact us to book a session.

For information on class times check the Training Schedule

For information on membership costs go to the Training Fees