What is Crossfit?

CrossFit Plus is equipped to educate the CrossFit methodology and provide instruction in individual functional movements. Our aim is to increase the work capacity of each person by developing and enhancing their fitness levels across the CrossFit Ten Universal Physical Skills.

This is done through the use of constantly varied functional movements, based upon CrossFit’s Nine Fundamental Movements, all performed at high intensity. It is our aim to teach and spread the CrossFit methodology!

10 General Physical Skills


9 Fundamental Movements
Front Squat
Overhead Squat
Push Press
Push Jerk
Dead lift
Sumo Dead lift High Pull
Medball Clean.

I have heard you can get hurt doing CrossFit, is this true?

You can injure yourself in any activity, but CrossFit is much more safer than most activities people perform each day. That is why hear at CrossFit Plus We highly recommend people take part in the ‘On-Ramp’ Classes or the PT session to start, so you can get up to speed and lower the % even more, of injured your self. That is why we first of all go over the correct mechanics/technique; ease you into the intensity and group atmosphere. 

I just follow your blog and then do the workouts on my own.

“You could just follow our blog, and do the WOD for what you under stand of it. But you would not get the quality of teaching from our certified coaches. Most people are not taught how to move correctly and don’t know how to teach themselves. You are automatically making yourself more vulnerable to injury and neglecting your gains by trying to do this on your own. It is also infinitely more fun when you are encouraged and held accountable by a group of your peers. Plus you won’t have someone cheering you on in your basement or local gym, like you have at CrossFit Plus.”

‘We are a community’

It is too expensive?

Our rates are actually less costly than most other CrossFit Affiliates in NSW. The quality of instruction you get from our Coaches is Group/Personal training at a fraction of the cost.

Do I already need to be fit to start CrossFit?

Absolutely not! Our workouts and exercises scale to any level. The role of your coach is to monitor your progress and scale your workouts to maximise safety and get you the best result. You are pushed and encouraged based on your current level of fitness. All we want is for you to give your best effort during each workout.

Drop in fees

The cost to drop-in is $20 per class, per person. We ask that you please call ahead of time and we prefer that you have experience in CrossFit training. This is for your safety and the quality/efficiency of the class.

The cost for visiting athletes from other affiliates nationally/internationally is $15 per class, per person,

Please call ahead to inform us that you are coming and if you have another questions

CrossFit Plus .

What Do We Think Is Optimal Nutrition?

At CrossFit Plus, our nutrition approach is simple:

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.

While the coaches here at CrossFit Plus are not nutritionists but we are qualified in some areas of nutrition and can prescribe nutrition plans and advice to a certain extant.

We have experience-training individuals of all fitness levels and have observed the most efficient and greatest

fitness successes from those who eat a balanced diet of nutrient-rich foods.

If you think you need a more tailored nutrition program then we can offer, we are happy to refer you to a local nutritionist.

Where is the WOD
I have/had an injury. Can I still do CrossFit?

Many people have successfully used CrossFit to rehabilitate from minor injuries and some times major injurys. We believe the best path to long-term health is to learn perfect form on functional movements, then to slowly build strength in those movements, rather than to avoid them altogether. At the same time, our instructors are always happy to work with you to scale and substitute exercises, to tailor workouts to your abilities. That said, we cannot offer you specific medical advice, and advise that you consult your physician before starting this (or any other) exercise program.

I’m really fit and would like to jump straight into classes, can i do that?

If you feel you are already competent in the fundamental movements to start classes right away, you will still need to arrange your initial screening. The Coach will then advise you weather or not you are good to go or need to arrange your skills session with one of our coaches. If you are from another CrossFit affiliate and are experienced in CrossFit you are more than welcome to drop in. Please contact us in advance.

Will CrossFit make me lose weight?

The primary goal of CrossFit is to increase one’s overall performance and fitness. We are concerned with improving your athleticism and ability to carry out functional tasks. By following our training and nutritional protocols, individuals consistently experience loss of body fat and improved body composition. How do we know? We routinely track our client’s body composition changes by DEXA analysis. See www.measureup.com.au/body-composition for more information.

Do you have shower facilities?

Yes we do! We have private showers and change rooms available on-site.

Why does your membership cost more than Fitness First?

Whenever you train at Plus you will always have an experienced coach helping you to get the best out of your workout. We believe that the movements, skills and programming methods that we use provide superior results and require a higher level of coaching than a traditional gym setting.

What is a class like?

In an hour-long group class, a coach will start with briefing the group on the class structure and goals for the day. The warm-up will be used to prepare everyone, physically and mentally, for the workout to follow. We consider it important to prepare everyone’s body adequately through mobility exercises specific for the movements of that day. After the warm-up, the coach will bring the group together to demonstrate and practice the exercises that are going to be used throughout the session. You will have a chance to ask questions and get feedback from the coach on your movements. On most days there will be some form of strength work before starting the ‘Workout Of the Day’. The ‘Workout Of the Day’, or WOD, is the main focus of the session. This part of the class usually lasts between 10-15 minutes and involves a combination of movements performed at a high intensity. The class will generally finish with some core strengthening and flexibility work. Participants are encouraged to log workout results on our website.

What is a Private Coaching session like?

A private coaching session is structured much like a group class. However, in this one-on-one session, the trainer’s attention is fully focused on you. This allows you to ask more questions and also enables the trainer to go more in depth on technical issues. Private coaching enables you to progress even faster.