What is CrossFit

CrossFit is constantly varied functional movement executed at high intensity that teach you strength, stamina, flexibility, endurance, power, speed, balance, agility, co-ordination and accuracy. All scaled to suit your ability.

CrossFit is a thriving community of people who value true fitness with instruction from high quality coaches.

CrossFit is a fitness program designed around the things you do in the real world.  CrossFit is personal training, but in a group setting to make it more challenging! We borrow exercises from things like weightlifting, gymnastics, rowing, track and field, and we mix it up a lot, so your body is always adapting, getting stronger, faster and better conditioned.

CrossFit is suitable for any level of experience;  our emphasis on functional training means we prepare you to meet the physical challenges of your life.

Greg Glassman, a former gymnast, founded CrossFit®, Inc. in 2000. In his years coaching elite athletes, Coach Glassman found that the best way to achieve optimal fitness was not through specialisation but rather through “constantly varied, functional movement, performed at high intensity.”

To find out more about CrossFit please download the free journal article link on the bottom of the screen.


Nope! We provide a complete class that will build correct technique to build a solid foundation to achieve desired fitness goals. All classes and all workouts are scalable, so you will be able to increase your fitness and strength on your own timeline.
At the heart of CrossFit is a generous, thriving community. You are not given a program card and left to work it out on your own. From the beginning, you receive high quality coaching and the support of CrossFitters who will guide and help you every step of the way.

There are a number of scheduled classes on the timetable, but you are also able to come in during our open training hours and we will take you through the Workout Of the Day (WOD).

CrossFit is a proven method that military, fire, police, professional sports bodies, remedial health professionals, doctors, elderly support and kids all over the world are adopting as their only method for exercise.

Our training is purely functional exercise.  Our trainers are fully certified and have been in the industry a long time. When we say ‘certified’ we mean ‘CrossFit Certified’. Our trainers endure a rigorous process that surpasses all other training methods.

We do NOT advise visiting a non-certified training organisation if you are hoping to learn the CrossFit Fundamentals. Look  for the real thing and make sure you have done your homework first.

WOD stands for Workout Of the Day. Every day we post a workout on the website and Wodify which is the main work component of the sessions that will be coached that day at CrossFit Capcoast Everyone at CFCC is expected to complete the same WOD every day. The WOD may be scaled in load and time to suit each individual but we all do the same workout together. This is what makes us a community and ensures that everyone is exposed to the same programming. Make it part of your daily routine!
Wear comfortable clothes you can train in and move in. No boardies or ruggers please. Wear shoes that are suitable for cross training. A lot of people wear a flat-soled shoe for the strength based sessions (running shoes are not much fun to squat in). Bring a water bottle and towel. Keeping a supply of your own strapping tape, long socks, pullup grips, and wrist wraps are also good to keep in your bag.