Training at CFKG
Our focus is on CrossFit workouts of the day (WODs) facilitated by an instructor in group sessions. The same routines are used for everybody, with load and intensity scaled to each person’s ability.
We place strong emphasis on educating you about movement and technique, so we teach you specific movements, with rehabilitation or mobility exercises provided where necessary. Each training session covers the following topic:

  • skipping
  • Warm up
  • Mobility
  • WOD - workout of the day
  • Specific Core Drills
  • Stretching & Myofascial release work

What is CrossFit?
CrossFit is a core-strength and conditioning program designed to work your body as it was intended – as a complete unit.
The workouts consist of large, functional and multi-joint movements such as pushing, pulling, squatting, lifting, throwing and jumping, which are performed at high intensity. Our goal is to create the quintessential athlete – equal part gymnast, weightlifter, sprinter, rower and 800m runner.
We do this by focusing on 10 key fitness domains. The GPP:

General Physical Preparedness (GPP)

  • Cardiovascular/respiratory endurance - The ability of body systems to gather, process and deliver oxygen.
  • Stamina - The ability of body systems to process, deliver, store, and utilise energy.
  • Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
  • Flexibility - The ability to maximise the range of motion at a given joint.
  • Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
  • Speed - The ability to minimise the time cycle of a repeated movement.
  • Co-ordination - The ability to combine several distinct movement patterns into a singular distinct movement.
  • Agility - The ability to minimise transition time from one movement pattern to another.
  • Balance - The ability to control the placement of the body’s centre of gravity in relation to its support base.
  • Accuracy - The ability to control movement in a given direction or at a given intensity.

Thanks to Jim Crawley and Bruce Evans of Dynamax,

Exercise Progression
General Workouts (i.e. the basics) WODs = workout of the day and combine one, two or all three of the activities of weightlifting, gymnastics & cardio (metabolic conditioning). The athletic skills sheet is how a client’s ability is rated and tracked.

AMRAPs (As Many Rounds as Possible)

Complete as many rounds as possible in 5, 10, 15, 20 or 30 minutes. For example: The workout called Cindy -

  • 5 Pull ups
  • 10 Push ups
  • 15 squats in 20 minutes.

Circuits score system

For example, 3 Rounds x 3 stations of 1 minute per station, as many reps as possible:

Round 1

  • Deadlift
  • 15 Thruster
  • 20 Box steps, equals a score of 45 for round 1
  • Add rounds 2 & 3 for a total score.
  • One round with no time limit, maximum effort.
  • Back squat, overhead press and dead lift. The score equals total of maximum weight lifted.

Timed workouts

  • Row 500 metres,
  • 40 squats,
  • 30 Sit ups,
  • 20 Push ups,
  • 10 chin ups
  • As fast as possible.