FUNDAMENTAL

FUNDAMENTAL

The CrossFit Garuda Fundamentals program is created to serve as a basic training program for new athletes to the gym. The aim of the program is to cover the 9 Basic Fundamental Movements of CrossFit as well as the philosophy of fitness and nutrition.

The program is executed in a 1 on 1 or small group setting. Where new athletes are introduced to the Squat Series, Deadlift Series, Press Series as well as a miscellaneous session to cover the gymnastics, kettle bell and basic nutrition.

New athletes to the community must partake in the minimum 5 sessions before graduating into regular classes. This is to ensure that athletes are familiar with the movement standards and safety, their bodies and the gym’s operations. As we practice in a class based setting, it is crucial for new athletes to be familiar with the terms and the way of practice in order to optimize their time in class, this is beneficial for the new athlete, the coach and the rest of the class!

If an athlete feels that he or she is not ready to join regular class, then the fundamentals program can be extended to a maximum of 20 sessions (15 additional sessions, paid separately from the minimum 5 sessions). With the completion of the 20 sessions, the new athletes will be tested across ALL basic lifting, athletics, gymnastics and mobility. Athletes who partake in the maximum of 20 sessions will receive a baseline test across the practices of CrossFit. This includes the strength tests (1 repetition max lifts), metabolic conditioning tests (short, medium and long time frame workouts), mobility tests, running / athletic ability tests. We see this as a very useful start to the athlete’s endeavors and can be translated and brought into future training programs / disciplines.

STRENGTH

STRENGTH

The strength-based workouts primarily built from power lifting movements (squat, deadlift, press) are programmed with the aim to increase the raw strength of the athlete. This serves as a basic building block for all other movements and athletic / gymnastic performance.

WEIGHTLIFTING

WEIGHTLIFTING

Olympic lifting based workout program practicing the Clean and Jerk, Snatch and all related lifts.

GROUP CROSSFIT

GROUP CROSSFIT

We have a variety of different group CrossFit classes to cater to the different needs of our athletes.

Early Riser

This class is for those wanting to get their workout before they start their day. The programmed workouts emphasize on Metabolic Conditioning, although there are still elements of strength.

CrossFit Lite (Ladies’ Only)

Our CrossFit Lite class caters specifically to our female athletes looking to workout in a female only environment. The program focuses on long Metabolic Conditioning workouts that result in fat loss, it also has movements targeting the gluts, abdominals and arms.

MID-DAY MADNESS

The Mid-Day Madness class is created for those that can only workout in the middle of the day. Whether this means after dropping the kids off at the school, different working ours, or the only available time in between busy schedules. The program follows the CrossFit Garuda general programming.

GYMNASTICS

The Gymnastics class is created to ensure that we do not overlook this area of our training. Different to the other group CrossFit classes, this class purely focuses on the practice of gymnastics. The program emphasizes on building strength through isometric exercises as well as concentric and eccentric movements. It also focuses on improving the athlete’s mobility, flexibility and general body awareness and movement.

METCON FIT

The METCON FIT Class is, as the name suggests, caters for those looking for a great metabolic conditioning workout. The program is structured in a way to ensure patterns of work and rest periods to create a desired response – maximising the efficiency of a particular energy system. This can mean either the Immediate energy system (Phosphagen), the Intermediate energy system (Glycolitic) or the Long Duration energy system (Aerobic).

Rx
The CrossFit Garuda Rx class is for those looking to take on the full CrossFit experience and practice. The classes are one and a half hours long and cover a Strength or Olympic lifting portion as well as a MetCon. The class is designed to create the well-rounded athlete using the CrossFit philosophy. (Note: Despite the name of the class, it does not mean that all athletes participating in the class must do Rx, it simply means it is the prescribed programming at CrossFit Garuda and all other programs / classes are derived from this class).

1 ON 1

1 ON 1

For those athletes looking for the undivided attention of the Coach, the CrossFit Garuda coaching staff also offers 1 on 1 coaching. This allows for the Coach to program specifically for the athlete as well as give the athlete single point of attention during training. These classes are strictly by appointment only, if interested please enquire for more details!

OPEN GYM

OPEN GYM

The Open Gym is reserved for CrossFit Garuda members who wishes to workout outside of the scheduled class times. This gives athletes a chance to work on weaknesses, build on strengths, practice new skills or be flexible with their workout schedules in the event that they cannot attend any of the scheduled classes. This is only available to those athletes that have completed the Fundamentals, have practiced CrossFit in the group setting and are able to practice without supervision.

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