New to CrossFit?

CFKG is offering a complimentary session, with one of our experienced coaches.
We will ask about your health, discuss your goals and introduce you to a real CrossFit workout, answer any questions you may have and explain the CrossFit methodology.
You are welcome to bring a friend if you wish.
After completing your free session, your coach will talk to you about the best path for your needs.
The  paths open to people new to CrossFit.

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  1. Personal Training

  2. Group classes

  3. Open Gym

Core Exercise

Core Exercise

Are you an experienced CrossFitter?

If you are already an experienced Crossfitter, Great! You still qualify for our complimentary session. Our coaches will take you through an introductory session when it suits you and get you started sooner! Options include;

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  1. Jump into our group classes, personal training or open gym immediately or

  2. Undertake our foundation group training sessions for a refresher, before joining group classes.

Community - Group Classes

Join our community of normal guys and girls achieving incredible results. Feel free to join in our local comps or throw downs. This is the most popular way to workout. There are classes are for all levels of fitness regardless of age. Bring a friend and get ready to meet our community of supportive people who are doing the same thing you are about to do: get fit and have fun!

Transformation - Personal Training

The purpose of the Personal Training session is to help us serve you better by getting to know your goals, fitness levels and experience. As a beginner, You must undertake a Personal Training session before you can jump into Foundation Sessions then to group classes. Your coach will run you through the functional movement screening, introduce you to CrossFit training, modifying workouts specifically for your current fitness level as appropriate and set you targeted achievable goals.
With one on one training we can focus on your personal goals, do you want to look great for that upcoming event or simply enjoy the benefits a personal trainer or exercise physiologist can deliver.

Freedom - Open Gym

Freedom to improve your General Physical Preparedness with our Open Gym. You can choose to hit a WOD, lift something heavy or just Hang out & release with our myofascial rollers & balls.
Open gym gives you the Freedom to train when your busy schedule allows.. Open gym also gives you the option to train on areas that are specific to your needs, perfect for people recovering from injury or training for a specific sport.

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Nutrition & Paleo

CrossFit Women

Kids & Teenagers

CrossFit conditioning suits any fitness goals from beginners looking to get in shape to elite athletes, or those rehabilitating from injury.

The CrossFit Programme is developed to enhance an individual’s competency at all physical tasks.

You will be trained for multiple, diverse, and randomised physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess.

New to CrossFit? We offer Foundation session to give you the best start. Get to know all the basic CrossFit movements & understand the principles behind them.

Experienced with CrossFit? Excellent! Call CFKG today on 94167716, so we can assess the most suitable classes to bring out your best.

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.

Practise 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.

Courtesy of Greg Glassman, CrossFit Inc

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