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The most efficient


and safe way to achieve fitness

Crossfit Radar2017-04-06T23:04:39+00:00







Crossfit Adults Timetable (CLICK HERE for kids)

Monday 6am, 9:30am, 5:30pm & beginners 6:30pm

Tuesday 9:30am, 5:30pm

Wednesday 6am, 9:30am, 5:30pm & beginners 6:30pm

Thursday 9:30am, 5:30pm

Friday 6am, 9:30am, 5:30pm

Saturday 7:30am

To enrol, please contact us on 0421 210 092

So good… I’m loving the crossfit.
Can’t believe how quickly my strength is improving. And as I have limited time in the day, the 6am class is perfect for me. Also the increase in my energy in just a short period has been astounding. Thanks so much guys.
And thanks to the 6am class for making me feel so at home. It’s always nerve racking to start at a new gym etc.. But you guys have made me feel comfortable and capable. Fantastic instruction Valeriy … it is very much appreciated.
Arwen Julian

What is Crossfit?

CrossFit is the most efficient, effective and safe way to achieve fitness. It aims to develop and optimise physical competence in the ten recognised domains of fitness. These are: Cardiovascular & Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy.

The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, fi refi ghters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.

CrossFit is constantly varied, meaning that you will do a different session each day and condition your body to be ready for anything. You will rarely do the same routine twice, routine is the enemy! It is based on functional exercise because functional movement is the way our bodies were designed to move, Squatting is standing from a seated position, deadlifting is picking any object off the ground. They are both functional movements which typically involves the movement of multiple joints for every activity. The importance of functional movements is primarily two-fold. First of all the functional movements are mechanically sound and therefore safe, and secondly they are the movements that elicit a high neuroendocrine response.

These functional movements are all executed at high intensity ensuring that you are training to perform at your best. Additionally, power is the definition of intensity, which in turn has been linked to nearly every positive aspect of fitness. Increases in strength, performance, muscle mass, and bone density all arise in proportion to the intensity of exercise. And again, intensity is defined as power. Power is one of the four defining themes of the CrossFit. Increasing your ability to produce power is necessary and nearly sufficient to elite athleticism.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. The same routines are used for elderly individuals with heart disease as are for cage fighters one month out from televised bouts. We scale load and intensity, we don’t change programs. The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly. Of course, we can’t

load your grandmother with the same squatting weight that we’d assign an Olympic skier, but they both need to squat. In fact, squatting is essential to maintaining functional independence and improving fitness. Squatting is just one example of a movement that is universally valuable and essential yet rarely taught to any but the most advanced of athletes. This is a tragedy. Through painstakingly thorough coaching and incremental load assignment CrossFit has been able to teach anyone who can care for themselves to perform safely and with maximum efficacy the same movements typically utilized by professional coaches in elite and certainly exclusive environments.

CrossFit essentially works through three main areas of training:

  • Metabolic Conditioning – builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
  • Gymnastics – establishes functional capacity for body control and range of motion.
  • Weightlifting and throwing – develop ability to control external objects and produce power.

 CrossFit workouts can involve aspects of one, two or all three of these areas. There are literally hundreds, make that thousands, of ways to vary the workouts. We simply change the number of rounds, repetitions, weights, standard for movements etc.

 Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways. We incorporate gymnastics, from rudimentary to advanced movements, garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. Kettlebells, Olympic weightlifting, and powerlifting are also used to develop an athlete’s explosive power, control of external objects, and mastery of critical motor recruitment patterns. With all these training tools, we produce a well rounded athlete that excels at all aspects of fitness. We produce an athlete that is able to control both their own body in space, as well as the objects in space around their body in short energy tasks, long energy tasks and all those in between. Our specialty is not specializing. We’ll prepare you for any fitness task that is thrown your way.

Crossfit Kids

Based on the principle of Mechanics => Consistency => Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance, and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means that consistent adherence to the program can have a positive impact on children’s academic achievement.


  • healthy bones, muscles, and joints.
  • maintain a healthy body weight.
  • are more attentive and do better in school.
  • have higher self-esteem and self-confidence.
  • learn a healthy habit that will last a lifetime.
  • decrease their risk of Type II Diabetes and other diseases related to obesity and inactivity.

CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scaleable for any participant at any level.

What Does this mean?

This means that, for the most part, no two workouts are the same, so kids and teens never get bored and the novelty of each workout keeps them excited about participating.

The functional movements involve exercises that are fundamental to all things that kids need to do when they play-pull, push,run, throw, climb, lift and jump. All of the movements are taught safely and effectively under the close supervision of thoroughly trained CrossFit Kids Trainers.

When fitness is defined as broad, inclusive and general it means that participants will become well-rounded athletes who will be better at any and every sport that they play because CrossFit Kids doesn’t coach them to be good at just one thing.

Our workouts will increase physical competence in 10 fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

With workouts that are scaleable, CrossFit Kids can equally benefit a person who is less active or an accomplished athlete by tailoring workouts so that each participant is challenged just enough to deliver measurable results and personal athletic progress.

Crossfit Kids Timetable & Enrolment Info

10 General Physical Skills: Cardiovascular/respiratory endurance – Stamina – Strength – Flexibility – Power – Speed – Coordination – Agility – Balance – Accuracy. You are as fit as you are competent in each of these ten skills.