Programs/Class descriptions

CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.

The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.

Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.

Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.

We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.

A sneak peak at classes


on ramp infographic

Our On Ramp program is a great place to start. With experienced coaches and a program strategically designed for beginners, you are guaranteed a positive experience. This program entails 3 Sessions in a one on one private session.

Our On – Ramp™ class is tailored to prepare you for participation in our main CrossFit base classes.

CrossFit strength and conditioning

CrossFit is a General Physical Preparedness (GPP) program. Its purpose is to produce a fitness that is broad, general and inclusive. We aim to develop all facets of functional* fitness, including strength, speed, agility, power, endurance, stamina, balance, coordination, accuracy and flexibility.
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Parents PLUS Prams (P + P):

For the past, two and a half years Plus has been running a successful Parents ‘Plus’ Prams class open to all ‘Plus’ members (M/F) of all fitness levels. Tailored specifically to cater for new and old mums and dads. We love that we are able to offer this to our members, allowing them to continue or gain their fitness while their child/children play off to the side with other children, fully viewable from the training floor.
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Plus Kids Health & Fitness:

CrossFit Kids stresses on quality movement through broad and inclusive activities, designed to promote fun fitness. This program is for ages 5 through 14 and focuses on providing kids with the opportunity to excel in their fitness and skill level. PLUS Kids is dedicated to creating a program that has a positive impact helping the kids grown cognitively and physically in all aspects. Empowering them to be the best version of themselves possible.
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Weight Lifting:

This class time at Plus is Weightlifting specific, focusing on Olympic Weightlifting.
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This class focuses on improving your flexibility and joint range of motion through soft tissue manipulation and various stretching techniques from passive to active.
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Open Gym:

Catch up on what you have missed, practice new skills, work a weakness or do some mobility/Flexibility.
*Pre-arrangement must be made.
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Pure Yoga:

Plus pure yoga class is for all levels focusing on flexibility, strength, and general well being. The purpose of this class is to assist in healing the body through active and passive movements aligning the body to its own unique optimal structure.
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Our ‘Plus’ Endurance class is an endurance sports specific training session tailored towards improving performance, fitness, and your endurance capability. It varies from conventional long, slow distance training by eliminating needless volume and rather focusing on proper technique and increased intensity. This against the norm style training, decreases your risk of injury while making you a faster, more efficient runner.
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Private Coaching:

With one-on-one training with a personal Coach, all the focus is on you and you only. Our facility is a non-threatening and not overly crowded environment. Plus is not your typical gym, it is a place where everyone knows your name and where you receive the right Coaching, nutrition advice/guidance motivation you need to succeed.

Whether you are a novice athlete or someone with experience who is looking for more accuracy, skill and bigger lifts, personal training is a great choice for you.

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Private Coaching Precise Skill Sessions:

Our Private Coaching Precise skill session is used as a reviser to fast track you into our group classes. We also include Olympic lifting in our precise skill sessions if required. Talk to us about your options today.

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