our Workouts

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

Weekdays we TRAIN, Saturdays we PLAY!

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

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

We always finish with a group cool down and mobility session, and a good post-WOD chat!

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

Our Saturday and Public Holiday “Super-Classes” are 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 - just like any other Saturday sport!

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.