Getting Started
Fundamental 4 Induction Personal Training
One to one Induction program
Due to the large amount of new skill and movement patterns required in CrossFit Group sessions, CrossFit Sydney has a compulsory F4 induction package. This consists of 4 x 1-on-1 1-hour PT sessions designed to give individuals a sound basis in all of the fundamental moves of CrossFit.
The F4.1 is considered a free trial from which you can decide to commit to the other 3 sessions. Book in, do it, if you like it continue if you don't walk away nothing to pay.
Due to space issues we need to book in F4.1 outside group sessions.
For example 0800 0900 1200 1500 1600 1900 2000
Or
Group Fundamentals (F3) Induction
Monday F3.1 1930
Wednesday F3.2 1930
Friday F3.3 1930
Book in via email, turn up and complete Monday to Friday Group Induction
Designed to get you into groups as fast as possible
Fee
$150 or $50 per session
Please email Fitness@Crossfitsydney.com.au to make a booking.
F4 Basic Movements
Squatting:(Air, Front, Back, Overhead)
Pressing: (Overhead, Push, Thruster)
Pulling: (DL, SDL, SDLHP, Chin Up, Kipping)
Ballistic: (Ball Clean/Jerk, Box Jump, Depth Jump, KB Swing)
Sprint/Row technique
F4 Fees
$300 4 x 1hour PT sessions.
| Mon | Tue | Wed | Thu | Fri | Sat | |
|---|---|---|---|---|---|---|
| 0600-0700 | CFHQ WOD |
CFHQ WOD |
CFHQ WOD |
CFHQ WOD |
CFHQ WOD |
|
| 0700-0800 | CFHQ WOD |
CFHQ WOD |
CFHQ WOD |
CFHQ WOD |
CFHQ WOD |
|
| 0800-0900 | CFHQ WOD |
|||||
| 0900-1000 | CFHQ WOD |
|||||
| 1000-1100 | Olympic Lift/ Strength | |||||
| 1100-1200 | Sub 10 Club |
|||||
| 1200-1300 | Sub 10 Club |
|||||
| 1300-1400 | CFHQ WOD |
CFHQ WOD |
CFHQ WOD |
CFHQ WOD |
CFHQ WOD |
Stretch Therapy |
| 1400-1500 | CFHQ WOD |
CFHQ WOD |
CFHQ WOD |
CFHQ WOD |
CFHQ WOD |
|
| 1500-1600 | ||||||
| 1600-1700 | ||||||
| 1700-1800 | CFHQ WOD | CFHQ WOD | CFHQ WOD | CFHQ WOD |
CFHQ WOD |
|
| 1730-1830 | CFHQ WOD | CFHQ WOD | CFHQ WOD | CFHQ WOD |
CFHQ WOD |
|
| 1800-1900 | CFHQ WOD | CFHQ WOD | CFHQ WOD | CFHQ WOD |
CFHQ WOD |
|
| 1830-1930 | CFHQ WOD | CFHQ WOD | CFHQ WOD | CFHQ WOD |
CFHQ WOD |
|
| 1900-2000 | Strength/ Endurance WOD |
Strength/ |
Strength/ |
Strength/ Endurance WOD |
Strength/ Endurance WOD |
|
| 1930-2015 | F3.1 Induction |
F3.2 Induction |
F3.3 Induction |
On completion of the F4 you can choose to either proceed in
Specialized PT sessions
or enter the Group sessions.
CFS Membership
$225 per month ($56.25 per week)
$125 half month
$25 casual visit
Membership includes
- CFHQ WOD Sessions
- Olympic Lift Strength Sessions
- Stretch Therapy Sessions
CFS Group Sessions
Group Sessions employ the CFHQ Work Out of the Day (WOD) with a warm up, Joint mobility, core conditioning and contract relax stretches.
Its Focus is all round strength and conditioning development.
Olympic Lift Sessions
Olympic lift and Power lifting technique and strength development
Stretch Therapy
Contract Relax stretching and rehab techniques
For further details contact Andrew Cattermole. fitness@crossfitsydney.com.au
Personal Training
One on One PT using CrossFit protocols and complex movements to attain your strength and conditioning goals for sport or life.By Appointment
Monday - Friday 0600 - 2100
Saturday 0600 - 1900
Personal Training Fees
1 hour PT Casual $100
3 PT sessions per week $80 per session
2 PT sessions per week $90 per session
Monthly unlimited Group + 1 x PT per week $590
Small Group 1 hour Sessions (2-3 people) 2-3 x per week
$50 per person per session
Time Limited?
Fast 30 PT Sessions
30min CF WOs $55 per session
(Clients expected to be warmed up before starting session)
CrossFit Sydney PT sessions
4 Week Focus Programs
- Strength Focus
- Power Focus
- CrossFit Metabolic Conditioning Focus
- Endurance Focus
- SSP Focus (Sport Specific Performance)
- Clubbell and KettleBell Focus
- Rehab DJM (Dynamic Joint Mobility) Contract Relax Stretch Therapy
The Girls and Guys 4 week focus
Benchmark CrossFit workouts
Focus on introducing and completing some of the benchmark workouts of CrossFit in the best form. Including:
Fran, Nancy, Angie, Grace, Cindy, Murph, Micheal, Fight Gone Bad, Jackie, Linda, Kelly, Tabata This.
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