Some of you may have heard of CrossFit and some probably haven’t. For those of you who know a little about CrossFit, you may think it it's flipping huge tires, lifting heavy weights overhead or climbing tall ropes. Although these exercises are part of CrossFit, there is much more that makes up CrossFit.

Watch this video first…

A breakdown of the three key elements of CrossFit by CrossFit HQ.

CrossFit is defined as constantly varied, functional movements performed at high intensity. But what does this mean?

Constantly varied refers to the fact that every time you show up to do a CrossFit workout it will be different. Constantly varying the weight, the time, the equipment, the environment etc. makes it so your body doesn’t become accustomed to one certain way of working out and therefore stop progress. The most often that you will do the same workout can be anywhere from 6 months to a year or even longer.

Functional movement refers to exercises that are comparable to movements in every day life (pushing, pulling, squatting, lifting, running). They are typically multi-joint movements meaning you aren’t isolating a certain muscle like in a bicep curl. A deadlift is a functional movement because it mimics picking something up of the ground. A pull-up is a functional movement because it mimics climbing over a wall or fence.

High intensity refers to the fact that all CrossFit workouts are meant to be done as hard and fast as you can. An example of a low intensity workout would be running 5km at a pace where you could talk. CrossFit workouts are typically shorter than 20 minutes, but those 20 minutes are meant to take you to your physical limits (or further). The reason the workouts are short is because you can’t maintain a high intensity for a long time. You would eventually slow down and lose the benefit of the high intensity, anaerobic workout.

Our fitness programming aims to improve your capacity in 10 recognised fitness domains: cardio-respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. You will find these words painted on our walls!

At CrossFit Batteraof, you will not find machines – instead, you will find kettlebells, barbells, medicine balls and open space for running, jumping, lifting, and throwing. The workouts themselves are completely scalable, which means that a new member and a CrossFit veteran can complete the same workout with adjustments in load and intensity.


 Master the bodyweight movements


Build a strong foundation underlying all movement


Build your conditioning to meet any challenge


Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
— Coach Greg Glassman, CrossFit Founder and CEO (Courtesy of CrossFit Inc.)


Sign Up for our Batteraof Beginner's Program and get up to speed on the basics of CrossFit; proper form and technique of the exercises that we use and the philosophy of the CrossFit Program.