our Workouts

CrossFit is “Constantly Varied Functional Movement, Performed at High Intensity”

Our weekday program typically starts with a group briefing /explanation at the “whiteboard”, a demonstration of the day’s movements, and a warm up session.

We will often move on to a 10-20 minute strength or skill session (often a cycle that may last 8-12 weeks), and a 5-20 minute “Metcon” (metabolic conditioning) session otherwise known as the “WOD”, or Workout of the Day. Metcons usually feature 1 or multiple different components, combining gymnastics, weightlifting or other strength work, plyometrics, callisthenics and cardio.

We always finish with a group cool down and mobility session.

Every day has an optional “Extras” session that athletes may complete on their own or with friends, after class.

Our “Super Saturday” and Public Holiday program is typically a partner or team workout, longer in duration but challenging in skill and strength requirements. These days are highly social, often accompanied by coffee, chats, kids, dogs and brunches afterwards!

We also offer Recovery and “Fitness Racing” programming for Sundays, as well as Bodybuilding, Endurance, Running and Burgener Strength Olympic Weightlifting program “tracks” that our members can follow themselves via our CrossFit Noosa App and perform in Open Gym.