Getting Started with CrossFit Group sessions
New to CrossFit?
Book in for the first Free Induction session on a Monday 0700 1200 or 1900
If you like what it is all about continue the Induction sessions on the Wednesday and Friday 0700,1200 or 1900 at a cost of $55 if you join the direct debit membership.
From there jump into the CrossFit General Conditioning Sessions (CF WOD)
Due to the large amount of new skill and movement patterns required in CrossFit Group
sessions, CrossFit Sydney has a compulsory Induction package before entering Group
or PT sessions.
The induction consists of either 3 x 1-on-1 1-hour Personal Training or 3 sessions in a group format designed to give individuals a sound basis in all of the fundamental moves of CrossFit.
PT Induction can be booked at any time outside. The Group Induction is held every Monday Wednesday and Friday at 0700 1200 or 1900.
Got CrossFit expereince?
Join straight into a group session
Email to book in, notify us of any injuries and experience, come a in and get started
If you like how we operate then join up.
Visiting CFers Casual Sessions
Email day and time $30 Casual rate
Group Induction $55
Book in for the first Free Induction session on a Monday 0700 1200 or 1900
If you like what it is all about continue the Induction sessions on the Wednesday and Friday 0700,1200 or 1900 at a cost of $55 if you join the membership
Email Fitness@crossfitsydney.com.au and Book in for an Induction Sessions held every Monday 0700 or 1900
The First Induction session will cover the
Squat ->Front Squat ->Overhead Squat
Press-> Push Press
After technique practice there will be a conditioning circuit utilizing some of the movements instructed to introduce you to intensity associated with CF training
Induction Basic Movements
Squatting:(Air, Front, Overhead)
Pressing: (Overhead, Push)
Pulling: (DL, SDL, SDLHP, Chin Up, Kipping)
Ballistic: (Ball Clean, Box Jump, Depth Jump, KB Swing)
Sprint/Row technique
After completing the Induction we recommend you focus your time on as many sessions of the CrossFit General Conditioning Program per week for at least 1 month of training.
From there we encourage you to email Fitness@crossfitsydney.com.au with any goals so we can best advise you on how to proceed.
CFS Membership
$55 per week
- Unlimited Sessions
- Unlimited Access
- Access all Areas for Program Session Work outs*
- General Conditioning WOD Sessions
- Olympic Lifting WOD Sessions
- Olympic Lift Technique Sessions
- Specialty Sessions
- Endurance WOD Sessions
- Beyond the Whiteboard Work out Log Book
*Access all Areas for Program Work outs
Clients can drop in any time consult Coach and perform programmed workouts.
Direct Debit
All memberships are via Direct debit, deducted on a fortnightly basis
Hold periods are available
Cancellation policy of 2 weeks notice
Flexible memberships available for shift workers
Taking CF training Further
Coach Programing
At some stage whether through individual goals,sport specific goals or your own desire to improve you will need individual programing to go further with your development
CFS offers goal based programing. Addressing:
- Sport Specific Performance
- Strength Development
- Mass Gain or Loss
- Rehabilitation
- Nutrition
You may compete your program during any of the open hours or group sessions
Consult Head coach to have area allocations
Procedure
Email your goals. You will receive a brief or program then book a time for the 30min run through of the brief or program
Cost $50
Personal Training
Prefer one to one training
Personal Training to address Strength and Conditioning goals
PT work can be booked in at any time
Email fitness@crossfitsydney.com.au to book your trainer and time slot
$80 per hour
Timetable
| Mon | Tue | Wed | Thu | Fri | Sat | |
|---|---|---|---|---|---|---|
| 0600 | CF WOD |
CF WOD CFE WOD OLY WOD |
CF WOD CFE WOD OLY WOD |
CF WOD CFE WOD OLY WOD |
CF WOD CFE WOD OLY WOD |
|
| 0630 | CF WOD |
CF WOD CFE WOD OLY WOD |
CF WOD CFE WOD OLY WOD |
CF WOD CFE WOD OLY WOD |
CF WOD CFE WOD OLY WOD |
|
| 0700 | CF WOD CF INDUCTION |
CF WOD CFE WOD OLY WOD |
CF WOD CF INDUCTION |
CF WOD CFE WOD OLY WOD |
CF WOD CF INDUCTION |
|
| 0730 | CF WOD |
CF WOD CFE WOD OLY WOD |
CF WOD |
CF WOD CFE WOD OLY WOD |
CF WOD |
|
| 0800 | CF WOD CFE WOD OLY WOD |
|||||
| 0830 | CF WOD |
|||||
| 0900 | CF WOD OLY TECH |
|||||
| 0930 | CF WOD |
|||||
| 1000 | CF WOD MOBILITY FLOW |
|||||
| 1100 | SFS | |||||
| 1200 | CF WOD CF INDUCTION |
CF WOD CFE WOD OLY WOD |
CF WOD CF INDUCTION |
CF WOD CFE WOD OLY WOD |
CF WOD CF INDUCTION |
|
| 1300 | CF WOD CFE WOD OLY WOD |
CF WOD CFE WOD OLY WOD |
CF WOD CFE WOD OLY WOD |
CF WOD CFE WOD OLY WOD |
CF WOD CFE WOD OLY WOD |
|
| 1400 | CF WOD CFE WOD OLY WOD |
CF WOD CFE WOD OLY WOD |
CF WOD CFE WOD OLY WOD |
CF WOD CFE WOD OLY WOD |
CF WOD CFE WOD OLY WOD |
|
| 1500 | ||||||
| 1600 | CF WOD CFE WOD OLY WOD |
CF WOD |
CF WOD |
CF WOD |
CF WOD |
|
| 1630 | CF WOD CFE WOD OLY WOD |
CF WOD |
CF WOD |
CF WOD |
CF WOD |
|
| 1700 | CF WOD CFE WOD OLY WOD |
CF WOD |
CF WOD |
CF WOD |
CF WOD |
|
| 1730 | CF WOD CFE WOD OLY WOD |
CF WOD |
CF WOD |
CF WOD |
CF WOD |
|
| 1800 | CF WOD CFE WOD OLY WOD |
CF WOD |
CF WOD |
CF WOD |
CF WOD |
|
| 1830 | CF WOD CFE WOD OLY WOD |
CF WOD |
CF WOD |
CF WOD |
CF WOD |
|
| 1900 | CF WOD CF INDUCTION |
CF WOD OLY TECH |
CF WOD CF INDUCTION MOBILITY FLOW |
CF WOD OLY TECH |
CF WOD CF INDUCTION |
|
| 1930 | CF WOD CFE WOD OLY WOD |
CF WOD |
CF WOD |
CF WOD |
CF WOD |
Induction Sessions (CF INDUCTION)
Monday Wednesday Friday
0700 or 1200 or 1900
CrossFit Conditioning (CF WOD)
CrossFit Endurance WOD (CFE WOD)
Olympic Lifting WOD (O-LIFT WOD)
Monday to Friday
0600 0630 0700 0730
1200 1300 1400
1600 1630 1700 1730 1800 1830 1900 1930
Saturday
0800 0830 0900 0930 1000
Olympic Lifting Technique Session (OLY TECH)
Tuesday and Thursday 1900
Saturday 0900
Mobility Flow
Wednesday 1900 30min
Saturday 1000 30min
Specialty Focus Sessions (SFS)
Saturday 1100
Personal Training Fees
1 Hour 1 person $80 per session
1 hour 2 People $50 per person per session
30min PT $55
KettleBell Basics
3 x 1 hour Personal Training sessions focused on correct 'Soft Style' KB technique and useage With KB specific workouts in each session. $240.
Covering:
- Swing - One-arm Swing
- Press- Bottoms Up, Palm
- Clean
- Clean & Jerk
- Snatch
- One-arm Deadlift
- Turkish Get Up
- Windmill
Barbell Basic
3 x 1 hour Personal Training sessions focused on introducing the Key Power Lifting techniques in prefect form. $240. Each session will involve a ramp up to a Max Rep depending on ability.
Covering:
- Deadlift
- Sumo Deadlift
- Press
- Bench press
- Squat
- Sumo squat
- Weighted Pull-ups
Olympic Lifting Intro
4 x 1 hour Personal Training sessions focused on the Olympic Lifts. $400.
Covering:
- Clean & Jerk
Snatch