(Courtesy of CrossFit HQ)
CrossFit is a strength and conditioning programme based on constantly varied, functional movements executed at high intensity.
At CrossFit 3D we believe that he or she that is the most balanced around the 10 skills listed below, is the most fit;
We will develop your capacity in all of these so that no matter what life or sport throws at you, you will not only cope, but excel.
CARDIO-RESPIRATORY ENDURANCE
STAMINA
STRENGTH
FLEXIBILITY
POWER
SPEED
CO-ORDINATION
ACCURACY
AGILITY
BALANCE
We will develop your capacity in all of these so that no matter what life or sport throws at you, you will not only cope, but excel.
CrossFit prides itself on its highly effective and supportive community. At CrossFit 3D, we are no different, you will become part of our team, forming new and lasting friendships.
All our workouts and movements are universally scaleable which means that anyone can become CrossFit regardless of current ability.
The high intensity asked of our athletes to achieve their goals is relative to each individual and will differ accordingly. At CrossFit 3D we make the programme work for all.
What are the different classes?
CrossFit
CrossFit 3D workout of the day.
Kettlebell Class
Learn new skills and techniques with these fantastic strength and conditioning tools.
S.P.E.A.R
Our Personal Defence Readiness (PDR) class, part of the Tony Blauer’s S.P.E.A.R SYSTEM. It is the only self-defense method that fully integrates the body?s reflexive responses and instinctive survival mechanisms making the S.P.E.A.R. SYSTEM the easiest, most natural way to protect yourself.
CrossFit Kids
The children’s class – this is not just a scaled-down version of CrossFit but absolutely CrossFit, geared and designed for a specific population and the specific developmental needs of that population.
Open gym
Open sessions where members can come and do the workout of the day at their leisure. These sessions are not coached.
ON RAMP
This is the CrossFit 3D beginners course that all potential members are required to complete before joining. This 2-hour course covers the 9 foundational movements used in CrossFit. The aim of the course is to ensure new members have been taught the movements in a dedicated and safe environment, allowing our experienced and highly-qualified coaches to individually assess clients to ensure safe and correct execution, consider any individual teaching requirements and restrictions, and to allow a seamless introduction of new members into a class environment with minimal impact on existing members. This course is usually arranged by PT session. Pre-booking and advance payment is essential.
The classes operate on a ’3 days on, 1 day off’ system, like CrossFit.com. This means that every 4th day, there will not be a dedicated ‘workout’ to follow. It will instead be classed as a ‘skill day’. Members are instead free to catch up on a workout that was missed earlier in the week, practice skills, do a workout of their choice, or work on something specific to them.
